New year, new goals, new you

After weeks of rich foods and an abundance of sweet treats, how are you feeling?

Once the holiday season has passed, many people are ready to put their health and fitness goals front and center when it comes to new year’s resolutions. That’s why health clubs are so crowded in January. But by February, too many of us are already losing steam.

Dr. Kathleen George is accepting new patients. Click on the photo to view available appointment times and to schedule online.

How can we ensure that our good intentions last beyond January? The key to success is making sustainable changes. We spoke with Kathleen George, MD, family medicine physician and obstetrician at Beacon Medical Group Main Street, for tips and advice.

The first step? Make sure your goals are reasonable.

“Goals should be practical, measurable and have a specific timeframe to achieve them,” explained Dr. George. If they’re too lofty, you might get frustrated. If they can’t be measured, you won’t get that sense of achievement. And without a timeframe, it’s too easy to put off the work that it takes to achieve them.

Keep in mind that reasonable goals look different for everyone. “I recommend setting a few SMART (specific, measurable, relevant, time-bound, achievable) goals,” said Dr. George. For example, instead of pledging to “get healthier,” create one goal for dietary changes and another one for physical activity.

“Starting with small goals and then making new ones after you’ve achieved the previous ones allows you to work gradually towards lifestyle changes you will be able to maintain long term,” she advised.

Don’t go it alone. Dr. George encourages people to have a partner or be part of a group in pursuing your goals. This will help you feel accountable to someone beyond yourself. After all, it’s more difficult to tell your best jogging buddy “no thanks” than it is to promise yourself to take action another day.

Plan around what you enjoy. “Any time you can pair activities you don’t love with ones you enjoy, it makes it easier to keep up those healthy habits,” Dr. George explained. For example, you can walk on the treadmill while watching your favorite show, or take walks with friends or family so you get social time.

A similar concept is “habit stacking,” which is a way to trick your brain into remembering a new habit. Putting your favorite walking shoes by the front door instead of the back of a closet is one example. In essence, you’re setting yourself up for success.

Assess and adjust. “Set aside time at regular intervals to check in on your progress towards your goals, and change them as needed,” said Dr. George. That way, if an injury, illness or other life event forces you to take a break, you won’t have completely derailed your plans.

Don’t forget to celebrate your positive progress, too. How often to check on your progress varies according to the activity and person.

“If monitoring your weight weekly or monthly helps keep you motivated, then it can be a helpful tool. However, there are health benefits to regular physical activity and diet changes, even if your numbers on the scale don’t drastically drop,” said Dr. George. “So if checking in on weight is going to discourage you, I would focus less on the scale and more on staying consistent with healthy habits.”

For goals related to something like weight training, you can assess your progress by increasing your repetitions with each set or increasing weights every week or two. Dr. George encourages patients to work up gradually and stretch after their workouts to avoid and prevent injury.

How your health care provider can help

If you’re not sure what aspects of your health to focus on this year, your primary care provider (PCP) can help you identify lifestyle improvements that will have a positive impact for you. They can also help you develop a plan if you don’t know where to start.

If you have chronic health conditions, it may be helpful to consult with your PCP first to understand the dietary changes or physical activities that would be most appropriate for you.

Some patients also find that meeting with their PCP at regular intervals keeps them accountable as they work towards their health goals.

Investing in your health and well-being has plenty of benefits. Follow these tips, and you might be amazed at how great you feel next January!

Our providers are here for you

Take the first step toward better health! Schedule an appointment with a Beacon primary care provider today.