How Goals Fuel Success for Diet Resolutions

The start of a new year is so joyful, with a feeling of fresh beginnings and renewed opportunity. After unending parties and holiday treats, you may be facing 2011 with a resolution to at least lose the weight you gained in November and December. Or maybe you want to shed even more pounds and drop several clothes sizes.

Your healthy new years resolution stands the best chance of success when you take the time to set goals before taking action. You did not gain that weight in a week or two, and losing it that quickly is not realistic either. Keeping weight off permanently requires a new set of choices around food. After all, you don't want to have to start 2012 recycling the resolutions you abandoned in 2011.

Goals are most helpful when they are specific. For example, a goal of "losing 20 pounds over 3 months" is better than a vague desire to "lose some weight." Set goals at a realistic level, neither too hard nor too easy. You want to challenge yourself, but still know you can achieve what you want.

You should then put together a plan to reach your goals. This works best when you target specific behaviors that are under your control to change. For example, you might decide to substitute whole grains for half the refined grains you eat in January. Then in February, you might go for three quarters of your grains being whole. You could then also add an extra plateful of vegetables every day and a couple more pieces of fruit.

Another critical goal may be to learn more about which food choices result in permanent weight loss and health. A whole foods, plant-based diet is optimal. If you read up on plant-based nutrition, you will learn that people thrive and stay trim with a generous assortment of vegetables, fruit, beans, potatoes, whole grains, herbs, spices, nuts, and seeds. When you take the time to plan, set goals, and get all the facts before leaping into action, you will be successful in 2011.

Janice Stanger, Ph.D., is a plant-based nutrition author, educator, and speaker. You can read chapter excerpts, find recipe resources, and learn about permanent, hunger-free weight loss on the site for her whole-foods book The Perfect Formula Diet. Janice would enjoy connecting with you on Facebook and Twitter.

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