MARSHFIELD, Wis., Dec. 20 /PRNewswire/ -- Most people would agree that New
Year's diet resolutions are made with the best intentions but broken quickly
when many of us slip back into our old ways.
"We often fail because we're not aware of all the steps required to make a
lasting change in our lives. Just wishing you were 50 pounds lighter is not
going to make it happen," says Cindy Stenavich, a registered dietitian with
Marshfield Clinic in Marshfield, Wis. "That's why we've created a simple form
that helps people develop a plan that will help them stick to their diet
resolutions. The form, available online, is based on the notion that there are
specific steps you need to take to change behavior over time and unless you do
that, you won't succeed."
Stenavich says you first need to be aware of what you need to change and
have a compelling reason to do it. Then you need to commit in writing to make
the change, including having a simple and flexible plan for how to achieve it.
"Many people approach dieting with an all-or-nothing attitude. Instead,
once you have your resolution in writing, you can modify it if it's not
working for you. The goal is to be healthier and happier, not healthier and
miserable," says Stenavich.
For example, Stenavich says giving up a favorite snack or treat can be
difficult, so finding a healthier substitute is one key to success.
"If you give up that half cup of nuts you snack on after work and eat
carrots and dip or pretzels instead, you'll save thousands of calories over
the course of the year. Likewise, replacing your weekday doughnut with an
English muffin could save you 350 calories a day -- or 91,000 calories a year
-- which can add up to 26 pounds of weight loss with that one change," says
"You don't have to give up all of your favorite foods. Just making small
changes can add up to big results," she says.
Easy Steps to Success
Stenavich recommends these easy steps for making and keeping New Year's
-- Be aware - Ask yourself what behavior you need to change and write it
-- Know your reason - Ask yourself why you want to change. Is it to fit
into a certain pair of jeans or to live a long healthy life? Use this
desire as a motivation tool.
-- Make the decision - Make a conscious commitment to change.
-- Identify what you want to change - Put in writing the behavior you want
to change and identify a more positive behavior to take its place. For
example, "I'll cut back on ice cream and eat fresh fruit instead."
-- Develop a plan in writing - Put in writing how you plan to change the
old behavior and how you plan to reinforce the substitute behavior. For
example, "I'll only eat ice cream for dessert one night per week.
Instead, I'll keep my refrigerator stocked with fresh fruit." Be
specific and realistic - small steps equal a better chance for success.
-- Make yourself accountable - Work with a positive person in your life -
a friend, a family member or a registered dietitian - to reinforce your
new behavior over time.
-- Evaluate if it's working - Along the way, ask yourself if your plan is
working and modify it as needed to allow yourself to continue to make
progress. For example, if waking up at 5:30 in the morning to exercise
is not going to happen, try another time.
While many of us designate January 1 as the time to start a new diet and
exercise program, it's important for people to pick the time that is right for
them, says Stenavich. "Any day is a great day when you decide to improve your
Easy Forms Available Online
You can create a New Year's resolution plan for yourself using a form
The Marshfield Clinic system provides patient care, research and education
with 38 locations in northern, central and western Wisconsin, making it one of
the largest comprehensive medical systems in the United States.
SOURCE Marshfield Clinic