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January and Resolutions

Kim Shapira
April 17, 2023
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Happy new year everyone.  I am so excited to be on this journey with you. I can't believe it's 2023, can you?

This week I wanted to talk about New Year's resolutions. What are resolutions: goals where we resolve to continue good practices, or to change an undesired behavior. Did you make any new year resolutions this year?

Research shows that 46% of people do keep resolutions for at least six months, and 8% keep them for the entire year. That 8% might seem small, but people who choose to make a New Year's resolution are 10 times as likely to keep them over those who pursue improvement in another way.  

Eight percent of people followed through and continued good practices. How can we improve your odds.  First set a realistic goal. And then make a plan.  I can't tell you how many times I made resolutions but never followed up with a plan. It is no wonder they never worked out.  To beat the odds you need to map out how to hit your goal, try to get support and make sure your plan has actionable steps.  

If you haven't come up with New Year's Resolutions, don't worry, I've got you covered. Let's take a look at my Six Simple Rules and find a way to build in some new routines.

Rule 1: Eat when you are hungry (start with half of your normal portion and wait fifteen minutes to see if you need more).

Goal: Honor what my body needs and to trust that there is more food later.

Actionable steps: everytime I eat, I will start with water to give myself a second to check-in with my body and to make sure I am hungry for food.

Rule 2: Eat what you love, and make sure the food loves you back.

Goal: Heal my relationship with food. To stop labeling food.

Actionable steps: To call food- FOOD. If I label a food as healthy or bad I will take a deep breathe and remind myself it's just food and I can eat it if I am hungry.

Rule 3: Eat without distractions.

Goal: eat when I am hungry

Actionable steps: to check in with my body when I think "food is a good idea." To make sure I am hungry and not feeling a different emotion.

Rule 4: 10,000 steps everyday

Goal: by the end of the year to be regularly getting 10,000 steps

Actionable steps: to go for a walk every morning before I start my day.  Or to add short walks before and after I eat. Or to use the stairs instead of the elevator when I can.  Every month to increase my steps. Progress over perfection.

Rule 5: 8 cups of water everyday

Goal:  To drink 8 cups of water everyday

Actionable steps: to put the water I need on my desk first thing every morning.

Rule 6: 7 hours of sleep every night

Goal: To have good sleeping habits or to sleep through the night.

Actionable steps: Go to bed 5 minutes earlier every night until I hit 7 hours, or to wake up 5 minutes earlier until I hit 7 hours.

These rules will help you lose weight, improve your health and heal your relationship with food. Keep your focus on progress, perfection is a trap. Happy New Year, and cheers to you!



Kim Shapira

Kim Shapira

dietitian and nutrition therapist.

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