Christine Pellegrini, Post-Doctoral Research Associate

The beginning of a new year means a fresh start for many people. It's a chance to put last year behind you and focus on the year ahead. Commitments to quit smoking, save money, and visit with friends and family more often are some of the most common New Year's Resolutions. However, the most popular resolutions generally are centered on improving health, whether that means losing weight, eating a healthier diet, or exercising more. During the month of January, healthy foods and fitness equipments are advertised frequently. Furthermore, the gyms are always packed with new faces who are determined to start and maintain an exercise routine. Unfortunately, by February, the number of people at the gym slowly declines. Fitness equipment is no longer on sale and you're back to seeing more coupons for chips and cookies, rather than Slim Fast and Special K. Although the environment may change and others stop working on their New Year's Resolutions, it doesn't mean you have to give up, too. It may not always be easy, but if you maintain those changes long enough, they will transform into new healthy habits.

Here are a few tips on how you can maintain your exercise, diet, or weight loss resolutions all year long:

• Make sure your New Year's Resolution is realistic and achievable. You want to make it challenging, but not too challenging so that you set yourself up for failure. Take into consideration where you are now and what obstacles and barriers you foresee encountering in the future. Think about family and job obligations, parties, and events, as well as your motivation for making the change. Make sure your resolution is attainable for you and your lifestyle.
• Be specific! The more specific a goal is, the easier it will be to develop a plan to reach it. If you want to lose weight, figure out exactly how much weight you want to lose (but be sure you are being realistic). If you are committed to eating healthier, specifically define what you mean by "eating healthier". For example, maybe you want to eat 3-4 servings of fruit and vegetables a day or limit the number of times you eat out to 2 meals per week. If you want to exercise more, set a goal for the number of days or minutes per week you want to exercise. No matter what the resolution is, make sure it's as detailed as you can make it.
• Don't be afraid to set several small goals to work up to your ultimate New Year's Resolution. If your resolution is too big or too far away from where you are now, it may seem overwhelming. Set small, achievable goals which will help build up your confidence. Rather than focusing on losing 20 pounds this year, aim to lose 1-2 pounds each month. Each month you reach your goal, you will gain more confidence in your ability to lose weight, which will also help you maintain your motivation to continue.
• If you slip off track, don't worry! A year is a long time and at some point, you will slip a little, or a lot! Either way, do not dwell on it. No one is perfect. Learn from your mistake and then restart. Keep the focus on what you can do the remainder of the year.
• Find a way to track your progress. Weighing yourself regularly is a great way to monitor your weight loss. To track your eating habits and exercise, try using a diary or calendar where you can mark your daily or weekly progress. Continuously monitoring your New Year's Resolution will help you stay focused and motivated.

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For more information, questions on weight management, or to provide feedback, please contact Christine Pellegrini at cdutto1@uic.edu.