My healthy lifestyle blog has been my biggest achievement this year (apart from losing 17kg!). I’ve really enjoyed writing about a topic that I’m passionate about. The hardest part is the self promotion which goes against my introverted nature but it’s vital to gain followers if I want people to read my articles. I would like to share my top posts 2019 with my readers.
Read them now to gain some inspiration! Live your healthiest year in 2020.
Thanks to everyone who has read, followed, liked and shared my posts across WordPress, Facebook, Instagram, Pinterest and Twitter! I really appreciate your support and all the comments, likes and shares. It keeps me motivated to write more. Please let me know what your favourite article was.
This guide will give you examples of unattainable versus attainable goals. It will guide you to make goals that you will stick to and achieve. The key is to make the goals achievable so that you maintain motivation.
The first month of every year is commonly used to set some New Years’ Resolutions. We start the new year afresh with lofty plans to lose weight, get fit and give up smoking or other vices. But often these plans go out the window by the end of January, leaving us feeling defeated and a failure. This sets us up for failure and we often lack motivation to start a new goal for the rest of the year. How do we avoid this?
Set Goals that are Attainable
Many goals and resolutions fail because they are unrealistic, too broad, and unattainable. Let’s look at the goal “to lose weight” for example. Lose how much weight? By when – next week, next month, next year? How will you achieve it? None of those questions are answered in the broad statement “I will lose weight”. You need a plan, and to set a goal that is realistic.
An unrealistic goal would be to lose 20kg by March. You would be likely to start with enthusiasm, go on a fad diet and starve yourself. It will fail because diet regimes that lose weight quickly are too restrictive, cutting out important nutrients and are unable to be sustained long term. You’ll feel deprived, have cravings, and will want to “cheat” on your diet. As soon as you stop dieting, the weight will pile back on because your body has slowed its metabolism down to cope with the reduced number of calories. As soon as you plateau or fail to lose weight you’ll give up because it’s setting you up for failure by being too hard to stick to. This can be avoided if you set realistic goals.
Unattainable vs. Attainable
How I will achieve it
lose 20 kg by March
lose 3kg by March then reassess goal
Use a smaller plate, cut out sugar in drinks, eat fruit instead of a muffin at morning tea
Get fit by walking 5km every day
Start by walking 2km daily and build it up to 5km by March
Walk on my lunch break, park my car further away
Lose 20cm off my waist
Lose 3cm off my waist by Easter then reassess goal
Eat a salad at lunch instead of pasta, use the stairs at work instead of the lift
Join a gym
Sign up for a trial at a gym with no ongoing commitment
Go to a gym at least 3 times to see if it’s the right one for me before committing to it
Give up smoking
Cut down over 2 weeks then give up smoking
Use nicotine replacement therapy, sign up to a Quit support service
Unattainable Goals vs Attainable Goals
The difference between unattainable goals and attainable goals is that you are cutting the goals down to achievable amounts, setting time frames, and planning out exactly how you will achieve them. You are setting yourself up to succeed by not biting off more than you can chew.
Achieving my Goal of Losing Weight
When I first started on the Get Healthy Program the amount of weight I needed to lose seemed like an unachievable goal. I was doubtful of being able to not only lose 10 or more kilograms, but also lose 10cm or more off my waist. My confidence was low, and I was skeptical of the program because I hadn’t succeeded on any program in the past. I could usually lose the weight easily but I always felt restricted on a diet and as soon as I went off it I packed the weight back on. My coach helped me to set small, realistic goals to achieve and as I reached each milestone, my confidence grew. I kept moving the goal posts and slowly I lost 5kg, 10kg, 15kg … eventually 17kg and it’s stayed off for over 6 months now.
More important to me was the goal of losing centimeters off my waist. My waist circumference was 105cm when I started which would predispose me to diabetes, heart disease and cancer. This concerned me more than anything. My goal was to get down to 88cm which would put me in a much healthier range but I was eventually to lose 20cm! By changing my diet to include more vegetables and less red meat and sugary food, I was able to achieve my goal.
Break Large Goals into Smaller Components
Realistic goals are ones you break down into smaller components. Start with small goals and as you reach them, set bigger goals. Your confidence will grow with each milestone, setting you up for success. Because you’re starting with small changes to your habits, you’re likely to incorporate them into your daily lifestyle. For example, parking further away and taking the stairs are easy ways to increase your step count whereas running 5km per day or joining a gym would be harder to incorporate into your life and your enthusiasm may soon die out with the sudden burst of energy when they cause muscle aches and pains.
Define Your Success
Define your success. What is the end goal and how will you know when you are there? My success was getting down to the weight that I am, and maintaining that weight-loss for 6 months or more. I will stay within 3 kg of this weight and not go up in size in my clothes.
What is your definition of success and how will you achieve it in 2020? It’s a new decade and a great starting point to setting some goals for yourself that are achievable.
One of the hardest times to keep on track with our health goals is during the holiday season – Christmas and New Year, up to Australia Day at the end of January and even up to Easter. In the US and Canada, Thanksgiving Day in November is the start of the holiday season. Summer in the Southern Hemisphere is a time of beach, school holidays, barbecues and celebrations, while winter in the Northern Hemisphere is a time for hearty meals, staying indoors in front of the fire and eggnog!
It has to be the most challenging time of the year for people trying to keep to their health goals. This post will discuss some of the ways you can manage temptations during special events. It will also help you to prepare some strategies before the holiday season.
How to Manage Temptations at Events
If you are having a celebratory meal or gathering of any kind, inevitably the menu includes food that is high in calories and alcohol, and wouldn’t be normally in your day to day diet. Some suggestions to deal with these situations are:
Take your own platter with healthy food to share. This is my number one way of dealing with these situations! Try using my recipes for a savoury and sweet grazing platter – or combine both for a really interesting platter
Eat a small portion of the food on offer
Drink water in between each alcoholic drink
Take your own beverages
If you don’t want to drink alcohol but feel pressured to, order a drink that looks like an alcoholic drink e.g. mocktail, lemon lime and bitters or soda water. I’m a fan of Kombucha which is really refreshing and doesn’t include many calories.
Drink less high calorie alcoholic drinks like a wine spritzer or vodka and soda water. There are low carbohydrate beers and diet mixers as well
Order a salad with the dressing on the side. Salads are often covered in dressing in restaurants and that is where all the calories are
Many restaurants list how many calories or kilojoules are in their food. Some of them even publish it online so you can research the venue before you go.
Don’t go to an event with an empty stomach
Don’t order a 3 course meal. Just a main meal is usually ample. My husband and I share an appetiser or dessert if we really feel like another course
Don’t stand near the buffet! Take a small plateful and walk away
Space out your meal. Give your body time to feel full. Only eat until you start to feel the signals that you’ve had enough
Having said that, if I know that I’m about to blow my calorie allowance for the day, I plan for it in advance and eat lightly for the rest of the day. A small breakfast and a salad for lunch counterbalances a blow-out for tea.
Learn to be assertive and say “no thank you” when offered food. This was always a challenge to me but I’m getting better at asserting myself
Accept that some situations are going to be out of your control. If you’re eating to plan during the rest of the week a day of overeating is not going to affect you long term.
Enjoy that blow-out meal! You deserve it.
Don’t neglect your exercise regime during holiday periods. You will feel so much better if you exercise on days that you’re consuming a large number of calories. Even a walk in the morning before an event will help
Try to make celebrations around activities rather than just feasting and getting drunk. Do something active like a picnic at the beach or a bush-walk. Even active party games can take the focus off eating and drinking. Have a game of cricket after Christmas lunch!
I hope these suggestions will help you to keep on track with your health goals during the holiday season. The most important thing is to prepare beforehand. Acknowledge that sometimes eating unhealthy food can’t be avoided. In that case, enjoy the meal and get back on track the next day.
Survival guide for the Holiday Season
This is perhaps the busiest time of the year for most people. Stress starts to build as we head towards the major events of the year. This year has already been stressful for most people so the holiday season will leave us even more frazzled.
Even if you love all the celebrations, the added toll you put on your body with parties will lead to fatigue. Many people end up stressed and broke at the end of the holiday – they feel like they need a holiday to get over the holidays!
Think of all the upcoming events you and your family will have in the next few weeks and months:
School – Exams, Graduation, Formal and then Back to School;
Work – Completing projects, End of Year Parties. Some industries are heading into their busiest time, e.g. retail;
Events – Halloween, Thanksgiving, Christmas, New Year.
An offer for you: free e-book
Survival Guide for the Holiday Season
My Survival Guide for the Holiday Season will help you stay healthy during this busy time. You will get:
A guide to healthy eating, self care and exercise;
A planner to guide you to set goals for staying healthy;
Weekly trackers – checklists to keep you on track.
Sign up now to receive this survival guide completely free. It will help you to keep on track with your health goals during the holiday season. More details at the link.
If my readers have some other solutions on how to keep on track with your health goals during the holiday season, please share them in the comments. I would love to know how you deal with social events and the “silly” season.