Balancing Act: Nourishing Insights into Nutrition and Type 2 Diabetes

By Hescott Nutrition Services | posted in December 2023 | New Year, New You Approach to Dietary Changes, Rethink Diet-Focused New Year's Resolutions, A Better Way to Set Health Goals, Examples of Better Health Goals.

As the holiday season comes upon us, so do the festive social gatherings that can lead to the enjoyment of more food, drinks, and desserts than usual. These and the onset of a new year contribute to the culture of making diet-focused New Year's resolutions a common tradition.

Before we begin, know that there is absolutely nothing wrong with wanting to improve your nutrition, fitness, and health right after the holidays. This is called the "fresh-start effect," where health goals are centered around a time-related milestone like the start of a new year. We encourage and celebrate health goals at any time of the year. But let me share with you some strategies to help you see more success than the typical New Year's resolutions.

Why We Should Rethink Diet-Focused New Year's Resolutions

Research shows that most people who make New Year's resolutions give up before the end of January. It's not the fault of the person who gives up, but rather, resolutions are often too ambitious, inflexible, framed negatively, and attempted without support. These are just a few reasons they're challenging to stick with.

This year, we are proposing a different way of making health goals. A way that is more achievable, sustainable, and can easily become a lifelong habit. There are a few things to consider when considering diet-focused New Year's resolutions.

Firstly, there is no physiological reason to wait for a specific date to take a step toward better health. You can start eating slower, choosing a fruit or vegetable, and stopping when you're full at your next meal. You can implement your "fresh start" goal here and now.

Secondly, the motivation behind many diet-focused goals may have unhealthy origins. Rather than coming from a place of love, empowerment, and future health, there are many not-so-healthy reasons why you may make diet-focused New Year's resolutions:

• Because others around you are doing so, which is a desire to fit in.
• Feeling guilty about your current health status and comparing yourself to others.
• As a "free ticket" to overindulge during the holidays

Thirdly, diet-focused goals are often unrealistic and unattainable. This means that the problem is the goal itself, not the person. These goals can lead to disappointment, shame, guilt, and possibly even worse health habits and outcomes. Some experts believe there may be a link between certain diet-focused New Year's goals and worsened well-being. Plus, unrealistic health goals may contribute to yo-yo dieting.

A Better Way to Set Health Goals

Making smaller, more sustainable changes can lead to more success. Studies show that certain types of goals are also more likely to contribute to you and not take away from your sense of well-being. Here are some research-backed strategies to help you make better health goals at any time of the year.

Have more flexible goals

A 2021 study in the International Journal of Environmental Research and Public Health found that people with flexible New Year's resolutions report greater well-being over time than those less flexible around their goals.

What makes a goal flexible? Researchers define goal flexibility as "the ability to view setbacks with equanimity and adjust goal pursuit as required."

This positive impact of having more flexible goals may be because adjusting the goal itself may help maintain a sense of well-being when a goal becomes difficult. The ability to respond to challenges and opportunities helps us "to feel more autonomous in relation to the self and the future," said the study authors.

Have more flexibility in the way goals can be reached

The same 2021 study also looked at the outcome of "goal tenacity," which is being more persistent when obstacles to reaching goals appear. Perhaps surprisingly, goal tenacity does not help people reach their goals. In fact, the rigidity in reaching goals was harmful to some because it chipped away at their sense of well-being.

Why are there negative effects of too much goal tenacity? First, being more rigid and persistent in how goals are reached can make reaching the goal more difficult because of the inability to adjust and adapt. Tenacity can also lead to an "all-or-nothing" approach where progress is not felt, and some goal-setters abandon the goal altogether rather than adjust the actions needed to reach the goal. Also, being inflexible in the process of achieving goals is linked to perfectionism, depression, and anxiety.

Set goals around the positive outcomes you'd like to achieve

A 2020 study published in the journal PLoS One found that "participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals". An approach-oriented goal is one where your goal is to achieve a positive result. For example, a goal of getting fitter and stronger is a positive, approach-oriented goal that is more likely to be achieved, rather than an avoidance-oriented goal such as not getting diabetes.

Enlist support

That same 2020 study found that people with social support were likelier to reach their goal than those who tried to reach it alone. Having someone, like a friend or family member, can have positive effects when it comes to reaching goals.

Examples of Better Health Goals

Here are a few examples of small, flexible health goals that can become sustainable over the long term. Whatever goals you choose, set them from a place of SELF-LOVE.

Snack smarter

Munching on snacks can have a significant impact in the long run. Swap out processed snacks for fresh fruit and nuts, aiming to enjoy them three or four times a week. There is overwhelming evidence of the health advantages of eating fruits and nuts, an area where many people tend to fall short.

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How to Build a Healthy Snack

Choose water daily

Water is a great way to hydrate while reducing the amount of empty calories that come from sugary drinks. Being hydrated with less sugar is a win-win for your health.

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Transform Your Hydration

Practice eating more mindfully

Beyond what you choose to eat and drink is how you eat and drink. You can enjoy food even more by slowing down and savoring the aromas, tastes, and textures. Try having your meals at a table more often than at your desk or in the car, ignoring all devices and screens while eating, chewing the food well, and putting the spoon or fork down to relax a bit between bites. Mindful eating may also help you realize when you’re satisfied with food, preventing unnecessary overindulgence.

Listen to your body and be kind to yourself

Your health and well-being involve how you treat yourself and your body. Achieving health goals doesn't automatically guarantee happiness or enhance your inherent worthiness of love and kindness compared to your current state. Always remember, you are enough and deserving of respect just as you are. Make self-love, self-care, and kindness into goals, regardless of discouragement.

You can feel gratitude and value yourself every day of the year, regardless of whether you achieve other goals. Be kind to yourself and avoid being overly critical. You haven't failed, and there is no need to surrender. Keep listening to your body and being kind, no matter what.

Conclusion

The health goals we choose play a crucial role in determining our commitment, their impact on well-being, and the success we achieve. This is a widespread occurrence and should not be attributed to any fault of your own.

Remind yourself to show kindness during challenges, as they are inevitable. Incorporating flexibility in goal-setting, focusing on positive objectives, and seeking support can enhance your journey toward improved health and sustained well-being throughout the year. Embracing these practices can contribute to the longevity and sustainability of your newfound healthy lifestyle, placing you in a better position to achieve your goals.

Remember, attainable goals for healthier lifestyle habits can be made any day of the year, including today.

Do you need quick tips and strategies to make more attainable and sustainable health goals? Want someone to support and help you celebrate your successes?
Go to SERVICES to book an appointment with Natasha to see if her program or service can help you,
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