Most New Year’s resolutions, it seems, involve losing weight and getting physically fit.

“Many people ring in the New Year with a resolution, and most often those pertain to their health,” said Monica Stewart, a registered dietitian at Washington Regional Medical Center in Fayetteville. “Anything from weight loss to exercise to quitting smoking are common.”

Carol Brantley, manager of the Center for Exercise at Washington Regional, expects to see some resolution-makers soon, and she hopes they set some goals for achieving success.

“Goals give us direction, purpose and clear expectations,” she said. “They help our brains to problem-solve versus focusing on excuses. Once you’ve made your choices, you’ve got to put in lots of effort — figure out what motivates you — and be persistent.”

When resolutions fail, Brantley said, it is most likely because goals were not set. “Goal-setting involves establishing specific, measurable, achievable, realistic and time-targeted goals.”

Stewart agreed that setting realistic goals is helpful in keeping New Year’s resolutions.

“Weight loss or diet changes are important resolutions to make, but you need to be realistic with your goal,” she said. “If you need to lose 90 pounds, learn what healthy weight loss is and research a healthy way to do it.

“Consider how long it took to gain 90 pounds. It will take as long, or longer, to get it off in a healthy way. Avoid crash or fad diets. Be aware that diets that sound too good to be true probably are.”

Brantley advised that a realistic goal for beginning an exercise program  would involve a combination of cardiovascular, strengthening, flexibility and balance activities.

“You can work in bouts of 10 minutes, three times a day, if you don’t have a 20-, 30-, or 60-minute block of time available,” she said. “Even five minutes is a nice amount of time to do push-ups, sit-ups or some stretches.

“Circuit training is a great way to get a combination of cardio and strength. You can exercise at home, a fitness center, indoors, outdoors, in a class or alone. Squeeze it into your day and remember: Some is always better than none.”

Stewart suggests letting others know about your goal. “Tell your friends, put it on Facebook or Twitter. People will ask you about it and hold you to it.”

Enlisting the help of a spouse, friend or other family member is also a good idea.

“It’s hard to reach a goal without anyone to support you,” Stewart said. “Talk to your support system and tell them what you need. Ask for help.”

She recommends consulting a dietitian if the resolution becomes overwhelming and building in a self-rewards system for even small victories.

“People are motivated by different things, and for some, a reward system will provide the motivation to continue that lifestyle change,” Stewart said. “Avoid using food as your reward, though. Plan a weekend getaway or a massage. Buy a new outfit. Anything you enjoy can be used to help you reach your goal.”
Brantley and Stewart both advise thinking in terms of a permanent lifestyle change when setting goals.
“Set small goals but think long-term,” Stewart said.  “Ask yourself, ‘Is this something I can do or follow forever?’ ”