Happy 2009 - BOTT to the 8%

Here we are - January 1st.  The day of resolutions.  I don't like resolutions.  I have made so many throughout the years only to experience yet another failure in losing weight. 

New Year's - it provides a sense of hope and renewal.  When I think back over my dieting career and failed to achieve resolutions, is New Year's a set up?  We've been given a clean slate with yet another chance to ditch bad habits of the prior year and reach for your ultimate dreams of losing weight, getting back on track, etc., etc.

It has been reported that 92% of all New Year's resolutions end in failure!  Less than 1 out of 10 people will successfully accomplish their resolutions in 2009.  Yikes!  So, what do the 8% that reach success do?  How can we BOTT and be in that 8% that succeed?

The 92% that failed took on too much.  The motivation of January 1st can be compromised as we march on throughout the year.  The momentum of a January 1st mindset wanes.  They become overwhelmed by trying to do too much all of a sudden and give up.  Essentially, the resolutions are committing to do too much.  Life and the realities of day to day living set in and in a few weeks or even days into their reformed resolution-filled life, they gave up.

In the 92% group, they approached their resolutions with an "all or nothing" mindset.  Once the "all" was too difficult and overwhelming, they went into "nothing" and gave up.  Poof - another resolution ended in failure and accompanying negative feelings about ourselves.

Enough about the 92%, we want to BOTT be in the 8% group.  With the appropriate and realistic strategy, we can enjoy that 8%.  How do they do it?  They set realistic goals that are attainable.  In a previous post, I shared with you about creating monthly goals to be back on track.  Rather than make your list of goals to be back on track and commit to all of them all at once, break them down into manageable successes.  Be realistic.  One of my favorite quotes is "A journey of a thousand miles begins with a single step."  You don't climb a mountain or travel a thousand miles all at once.  You success with the mountain or a thousand miles in steps.  Why not apply the same to being back on track?

So, if your ultimate goal is to be/stay on track, try these examples as your action steps:

* Rather than making a resolution to lose 50 pounds by June, commit to exercising a certain number of times each week.

* Instead of commiting to give up all carbs, commit to healthy snacks that are planned into your day.  Pass up the vending machine or baked goods at the coffee cart for healthy options you've planned.

* Rather than resolving to drop two sizes in two months, commit to losing weight consistently to reach your desired size.  You'll get there with the focus on losing weight sensibly.

* Instead of making a resolution to never eat out, commit to eating healthy all week and allowing yourself one meal out on the weekends. 

If you want to succeed at your resolution to get back on track, think in terms of realistic steps to get there.  It doesn't sound as exciting as the resolutions that the 92% group make but they don't reach them anyway.

The point of New Year's resolutions are to take advantage of the clean slate, the hope and renewal we feel, along with the possibilities that are ahead.  Small changes made consistently will make the difference to achieve your desired success. 

So, here's to all of us in the 8% group - Happy New Year!!

Cathy

Wonderful! I am right there with you!

Dottie R.

Thank you Cathy!

This is kind of what I was thinking.  My journey is mine but I need to get back to basics for my stage of this wonderful journey!

And now that I have finally been cleared for exercise, I want to make sure I do the exercise!

Sizes and number of pounds really don't matter that much to me as long as I don't gain.  I would never have thought that I could weigh 170 pounds and wear a size 10-12 !  So I am already doing better then my imagination!

I just need to get rid of my vacation/holiday eating habits,  I haven't gained but I sure haven't lost!
I finally got on the scale this morning.  Braved the Lion's Den and I haven't gained!  Not sure if that is good or bad.  I don't want my brain to think I can continue like I have been this last 6 weeks and not gain!  Because I know I will gain if I continue!

So I wasn't really considering this a resolution, but I intend to eat healthier and exercise more.  If I lose pounds and sizes it is a plus!

Hi Cathy and BOTT's,

to your post....  I am doing a few things today to prepare for my personal getting back on track, but don't want to repeat mistakes.  You are so correct with the taking it slow and small steps.

I think one of the best things we can do on our check list of Back To Basics is planning.  Remember when we were getting ready for our surgery?  We spent weeks if not months preparing...there was not anything we didn't have plan A, B and C ready for success.

Today I started counseling again, threw out bad carbs that moved in, getting on the scales and taking measurements.  Haven't take photos yet but will   That being said, I am going to take it slow and get prepared just as we did before surgery...

Alone it's hard to move that big stone across the finish line, together we can do it

I am looking forward to our discussions for digging deep and finding some truths of why we are here and tools to make sure we are not next year.

Take care,
Kathy

I am echoing the already stated sentiments!  Great post full of wonderful strategies to help us be the successful 8%!!

I too, find that if I take on too much, I won't do anything or get crazed enough to try to do it all......bad part about  being co-dependent!!  I am a very emotional person, which is a good thing on some days and not sucha good thing on bad ones.  I have to stop and ask myself why I am eating...am I HALT (hungry for attention or love, angry, lonely, tired)  Usually, my eating gets out of control when I am tired.

One of my strategies for January is to treat myself like I treat my patients...with kindness and compassion.  For me, this means cooking something for myself that is dense protein and a complex carb. This may also mean that I have to cook a separate meal.....it is what it is.  This is what i have to do for myself to stay successful.

Thanks for a safe place to write this.  To BOTT...may we be the successful 8%!!!

Anjanette