The Fitness FactorMichelle Williams, MS, manager of Wellness & Disease Management Programs at Methodist Medical Center, said the New Year is indeed a popular time to come to the Wellness Center, though the trend disappears fast. "The resolutions last anywhere from two weeks to eight weeks. After late February or early March, we see a decrease in daily attendance compared to early January."
Williams said New Year’s resolutions can actually make a huge impact on people’s health if they stick with it. One stumbling block she sees, however, is setting unrealistic goals or unrealistic resolutions that don’t have a clear plan. "People fail to remember it took many months to put on the added weight, and it will take generally more months to take off the weight. They get frustrated and lose momentum in their plan."
She said lifestyle changes are the key. "If you eat too much, are inactive, or smoke, you need to make a lifestyle change and be ready to face obstacles and pitfalls. You need to have a simple, easy-to-follow plan; you need to have a support system; and you need to become happy with who you are and what you’re striving for in your life."
Williams said the following advice will help people stick to their fitness resolutions:
- Keep them simple. People generally start some thing so complex that it disturbs their whole life and is unrealistic to follow.
- Write the plan down and talk it over with your support system. Talk to them about why this is important for you and how they can support you during this transition.
- Take a class where you can meet new people working toward the same goal and perhaps develop friendships.
- Keep track of your progress in a journal or by putting it on the calendar. You can write down feelings or setbacks, as well as celebrating milestones.
- Set short- and long-term goals.
- Reward yourself when you meet goals.
- Talk to a lifestyle coach or wellness specialist .
Williams said women working outside the home may face additional challenges and should adjust their plan accordingly. "Working women need to set realistic goals and find a way to fit wellness into their schedule. You need to understand you have to do this for yourself; it won’t be easy, but a healthy lifestyle will give you many more years with your family. Use resources you currently have to help you with daycare, if needed, and support."
Her own situation is a good example, she said. "Before having my child, I had plenty of time to coach girls’ basketball, spend time with my husband, and attend grad school. I ate well and exercised each day at work on my lunch break. When I had my child, everything changed. I wasn’t coaching, I got a promotion at work that required more meetings, and I had childcare issues. For two years, I tried everything to get my exercise into my day, but nothing seemed to work. I finally told myself I needed to find the time and use resources. I started getting up a little earlier and exercising at home while my child and husband slept. I then got my little girl up, took her to daycare, and then I got ready at work. This Christmas, my husband bought me a treadmill so I can stay inside in the morning and get my workouts done before work." 
Plate Patrol
Methodist Medical Center Patient Services Manager Karen Hutton, RD, MA, LDN, agrees that realistic expectations are the key for women in their health-related resolutions. Hutton, a dietitian, also advised women to make goals measurable so they can see they’re making progress and can reward themselves as they accomplish goals. "A starting example could be to drink six, eight-ounce glasses of water daily or eat as many fruits and vegetables each day that you want. Then make your plan. Purchase the bottled water because it’s easier to measure the amount you’re getting. Also, purchase canned and/or fresh fruits and vegetables. Put them in a bowl on the table or on the front of the refrigerator shelf."
She said the realistic aspect of healthier eating comes into play when women realize their goals need to be maintained. "It doesn’t make sense to starve yourself to lose weight; most people can’t keep that up forever. A more realistic ap-proach is identifying a weakness and working around it. Cookies in the house may be a problem. So stop buying or making cookies and find healthier substitutes for yourself, such as light popcorn or low-calorie pudding. Don’t stop snacking altogether; just choose your snacks wisely. We don’t say, ’Never eat a cookie again,’ but realize that it would be better to buy a smaller, individual package."
Hutton said patience is another key to success. "It takes time. When others are losing weight very quickly, remember that the first 25 pounds are possible, and after that is where most people fail. With slow, progressive weight loss, it might take you a year to lose 25 pound, but that’s okay if the changes you make are sustainable. Then, keep on going for another 10 pounds."
She cited time and energy as two stumbling blocks to healthier eating, as well as the biggie: It’s difficult to change old habits. "Developing new habits will take more time in the beginning. For example, if stopping by to pick up something to eat at a fast food restaurant is necessary on a busy day, determine a good choice before you even go. Add other items-like fruits, vegetables, and dairy-when you get home. If you aren’t going home, have fruit and water in your car for just such an occasion. How do you know what the best choices are? Buy a book or go to fast food restaurant Web sites to compare calories, fat grams, etc."
Working women need more support and fewer temptations, Hutton said. "Plan your lunches, whether you go out each day or pack a lunch. You can decrease your calories and fat and increase your fiber and nutrients if you plan ahead. Having a supportive family, friends, and co-workers is very important. They sometimes sabotage your success because your habits are now different from theirs or they’re jealous. Get someone who’s supportive to participate with you."
She said there are many diets and procedures touted as the "best" way to lose weight, but just as everyone is unique, so are their nutritional needs. "It’s important to know what nutrients you need and then look at the diet plans and determine if you can get enough calcium, fiber, vitamin C, protein, etc. When people feel they’re deprived, they’re much more likely to ’go off their diet.’ That’s why having good choices around that satisfy you helps you become and stay successful. Satiety value is important in food so you aren’t hungry an hour after you eat. Peeling and eating an orange results in your spending more time with your food than quickly drinking four ounces of juice. It also provides more fiber, which helps keep you full longer."
Hutton’s final advice is to seek the expertise of a dietitian if you’re having trouble understanding your cravings or making better choices-or simply to get the support many women need. 
The Mental Connection
Jill Bean, MS, RN, FNP, is the owner of fabulously female, which she described as a place where women come to discuss issues of anxiety, depression, aging, illness, and sexuality, she said. Naturally, one of the issues she hears often is a desire to lose weight and live healthier. "Women tend to make resolutions to be healthier every day and yet, when they become overwhelmed with other responsibilities-like shuttling children, caring for parents, housekeeping, and grocery shopping-resolutions go by the wayside."
To help clients develop a sense of entitlement to healthy living, Bean asks each woman to define what gives her pleasure. "One woman may enjoy a cup of coffee, one might enjoy reading, and one might enjoy walking. Each woman is asked to pencil in a small amount of time to do that activity for herself every day, without exception. Once they learn to be successful with this time allotment, then we begin to plan another energizer into her day," she said.
Bean said a failure to keep our resolutions isn’t necessarily a result of setting ourselves up for failure. "It’s just that we’re such creatures of habit and so incorporating something new into our routine becomes just something else to do. We say we’ve failed if we forget or run out of time or energy. But there’s always tomorrow. I encourage women to begin over again, in each moment or in each day, instead of feeling like change is impossible."
Women are good at rationalizing what keeps them from attaining their goals, she said, which is why talking about it is so important. "Women have been socialized to care for others first, so time is an issue. ’I just don’t have time’ is something I hear again and again. Another issue is women set too many goals at one time. We’re so used to making lists of things to accomplish that we expect to make major changes as if we’re dropping off laundry or stopping at the bank. When women don’t see immediate improvement, they become frustrated and feel the goal is impossible, so they scratch it off the list and make excuses why they can’t succeed. In all reality, the goal just needs to be broken into smaller, more achievable segments."
Sometimes even a choice of words can impact success or failure, Bean said. "Instead of calling them ’resolutions,’ I encourage women to think of change as new experiences. Change comes as the result of trying new ways to get around or resolve old problems. Resolution happens when women find a comfortable approach that’s successful and rewarding." TPW