Making New Year's resolutions that stick

It's the time of year again when people make New Year's resolutions, many of which are health related. Losing weight, eating healthier, exercising and quitting smoking are popular choices. Losing weight usually leads the group, but also is the most difficult to accomplish.

By the time the new year rolls around, many people are well-versed with the classic promise: "I will start my diet on Monday." In fact, by the end of December, many people have made that promise to themselves 52 times.

Discover the secret to success

New Year's resolutions are easy to make, but not so easy to achieve. To make the resolution into an actual solution, you need to spend time preparing and planning. There is no magic button for keeping a resolution. The first step toward success is developing a structured health plan.

Your health plan should include:

• Where you’re headed
• Why you want to get there
• What challenges you may face along the way
• How you plan to work through the challenges

Create a health vision

The second step is to visualize your goals. Think about a what a healthy future might look like to you. Convert those thoughts into a short, clear statement: your health vision.

While there are many ways to write a health vision, one popular format is: "I want to ______, so ________."

Examples of a health vision may be:

• "I want to lose weight, so I have more energy to enjoy life."
• "I want to be physically fit, so I am no longer out of breath playing with my grandkids."
• "I want to have better balance between my work and personal life, so I have more quality time for myself and my family."

Set SMART goals

Goals help keep you focused after you record your health vision. Achieving identified goals produces a feeling of accomplishment and much-needed motivation to fuel your health journey.

When setting your goals, remember the SMART acronym:

• Specific — What am I going to do?
  You need to have a specific plan in place to start. Take the time to design and research.
• Measurable — How will I track my progress?
  You may say, "I would like to lose some weight." But it would be better if you said, "I want to lose 50 pounds in four months."
• Achievable — What steps will I take to make this happen?
  Set a realistic goal. With the right weight-loss program, 50 pounds may be realistic. Ask the program you're considering what the average weight loss among participants is after one year. Depending on the program and its weight loss approach, you may need to set a smaller, more attainable goal.
• Relevant — Is this important enough to me to want to do it?
  Think positively. Behavior only changes from the positive. Remember there are programs to help you accomplish your goal.
• Time-framed — When will I do this?
  Set a specific target date. There is nothing magical about Jan. 1 as a start date. It is better to pick a date when you have a plan in place.

Your SMART goals should consist of long-term and short-term goals. Establish your long-term goal first. An example of a long-term goal is: "I will walk briskly for 30 minutes each day at least five days a week."

However, if you haven't been exercising on a regular basis, there often is a need for intermediary, short-term goals. For example: "I will walk 15 minutes during my lunch hour at least three days each week for the next month." After reaching your short-term goal, extend your efforts gradually, until you ultimately accomplish your long-term goal.

Accept challenges, and don’t give up

Nearly everyone will face challenges during their health journey. Perhaps it's a busy family life, work, school, medical issues or peer pressure to continue bad habits. It’s important to identify potential challenges and envision strategies to address them as part of an effective health plan.

A network of family and friends can encourage and partner with you. Consider keeping a health journal to record your activities and achievements, adding to your motivation and accountability.

Here are a few other tips for success:

• Confront your temptations.
  You will need to change your environment to help with your weight goals. Get rid of food that won't help you realize your goal — this should be part of your planning.
• Tell your friends.
  Changing your habits for good may affect your inner circle of friends. Let them know what you're trying to do and enlist their support in helping you achieve your goal.
• Remember the reward.
  Make a list of the reasons you want to lose weight. When you lack reasons to change, it is easy to fall back into old habits.
• Be prepared for a setback.
  Give yourself another chance. Most people slip up at some point. The people who are successful are the ones who get back on track. Look at how many days you still have left in the calendar year and see what you can accomplish before the year is up. Don't give up.
• Commit yourself.
  You can't take lifestyle changes lightly. Make your health a priority.

Embracing a healthy lifestyle is an ongoing, dynamic process. Use the new year as an opportunity to start the journey to living a healthier life.

Gabriel Berendes, M.D., is a Family Medicine physician in La Crosse, Wisconsin.