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New Year, New Resolution!
By: Scottsdale Weight Loss Center
Published: January 20, 2023
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January is always an exciting time to set goals for the year. One of your new year’s resolutions might be weight loss or increase exercise. This is a very common resolution. We might start by hitting the gym “hard” for an extended period or decide to make healthy meals. Then we realized there is not enough time to get to the gym this week. Meal preparation take a lot of planning, shopping and chopping and not manageable because there is just not enough time!
Often, what we don’t realize is that the problem isn’t that we can’t stick to our resolutions-it’s that we need to make resolutions that are achievable.
Here are some steps to set yourself up for success.
- Make smaller resolutions. For instance, your resolution might be stop eating chocolate. How realistic is that? Probably unlikely. It might be a better to set a goal of eating a small piece of chocolate 1-3 times per week.
- Be S.M.A.R.T with your goal. SMART stand for:
a. S-Specific
b. M-Measurable
c. A-Achievable
d. R-Realistic
e. T-Timely
Set small specific goals that will keep you encouraged along the way. For
instance, if your goal is to exercise 1 hour everyday and you have not been at the gym in the past year and still working 40+ hours per week, how realistic is it? It might be more realistic if you set a SMART goal of walking 10-15 mins every
Saturday morning and Sunday morning. Set yourself up for success. - Write down your goal. When you write down your goal, there is a greater sense of accountability. Post your goal of the fridge, bathroom mirror or write them down in a journal. Journaling can help you reflect on your progress.
- Check in with yourself regularly. Reassess your goal throughout your journey. You might realize that the original goal was unrealistic. Look at your lifestyle and revise your goals to make sure they fit into your schedule.
- Reward yourself. It is easy to feel discouraged along the way. That’s why it is important to celebrate the small successes along the way. For instance, if your goal is to lose 50 lbs, it might be a good idea to celebrate every 10 lbs lost. Reward yourself with a new purse, shoes, book, etc. Avoid rewarding yourself with food, this will create a vicious cycle of unhealthy relationship with food.
- Have some self-compassion. More likely than not, we will slip up on our resolution. What matters is how we handle it. There are those who spend several days feeling guilty and might “give up” on all their efforts. Then there are those who acknowledge the slip up and get right back on track and continue their efforts. A few setbacks should not undo all the effort. I would advise some self-compassion and figure out how to prevent it from happening again.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
