By Alana Gold, Registered Dietitian

Losing weight, eating healthier and going to the gym are notorious New Year’s resolutions that we commit to each year. In fact, studies show that more than 75% of women make diet and weight loss resolutions each year; however, most give up on them within the first three months. Often, New Year’s weight loss resolutions are a recipe for failure due to unrealistic expectations and poor planning. Truestar has adopted a four-step survival plan to help make this year's weight loss resolution the last!

Step 1: Commit to the right New Year’s resolution.
For a New Year’s resolution to be successful, you need to choose the right resolution for you. To do this, you need to:

• Uncover the reasons why you want that specific goal. Whether it's to become healthier or to look good for your high school reunion, discovering why the goal is meaningful to you increases the probability of success.
• Be specific with your New Year’s resolution. This means figuring out the level of difficulty of the resolution to ensure it is realistic and attainable. It is best to start small and set a few achievable goals that you can actually stick with. Once you achieve one of your smaller goals, move on to the next. It is always best to set a specific date the goal should be completed by. Be clear and concise, “I want to lose 20 pounds by July 1st.” 
• Commit to the goal. Write down your New Year’s resolution. Research shows that goals that are written down are more likely to be achieved. Start by incorporating the Truestar Goals Program into your life.

Step 2: Create a plan.
Studies show that many people don’t succeed at their New Year’s resolutions due to a lack of motivation and planning. If you followed step 1, you should have already chosen a goal that’s right for you—one that will no doubt help you stay motivated. Now, creating a plan will help set the goal into motion.

Identify the specific steps you will take to achieve your goal. For example, if your goal is to lose 20 pounds by July 1st, your plan could be to eat healthier by eating complex carbohydrates such as slow cooking oats, fruits and vegetables, lean proteins such as chicken, turkey and fish and healthy fats such as olive oil and avocado. Visit the Truestar Weight Loss Program for a delicious meal plan to help you in this process. Other steps in your weight loss plan could include beginning an exercise program, such as the Truestar Exercise Plan, or telling your family and friends about your weight loss resolutions for some positive reinforcement.

Step 3: Stay focused on your goals.
Hectic schedules, eating on the go and not seeing results are all reasons cited for weight loss resolution failures. To help keep you on track:

• Use the Truestar Food Journal or Food Trakker to record what you eat each day. In doing so, you will become more aware of what you are eating and learn how to make positive dietary changes.
• Find a workout buddy. You can help each other stay motivated.
• Plan meals in advance that are quick, easy and healthy. When you are eating out, choose the lighter items on the menu such as a salad with grilled chicken (dressing on the side), whole wheat turkey sub or a baked sweet potato instead of french fries.

Step 4: Continuously evaluate your New Year’s resolution.
As time goes on, you can expect priorities will change and circumstances will arise that may interfere with a New Year’s resolution. For these reasons, it is important to re-evaluate your goals and make changes as necessary. Look at what’s working and what’s not. Be flexible by simply adjusting your goals and planning to move forward.

REMEMBER: If you give in to temptation and eat that piece of chocolate cake, you have NOT ruined your weight loss resolution. Follow the 80/20 Rule, which states that if you follow a healthy diet 80% of the time, and treat yourself to the occasional indulgence 20% of the time, you should be able to achieve and maintain your optimal body weight.

Have a Healthy and Happy New Year!

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