To the extent that New Year's resolutions are the triumph of hope over experience (how did last year's go?), we are modern torch-bearers for time-honored human hopefulness. I rather like what that says about us!
The ancient Babylonians practiced the resolution craft, and according to historians often made a new year's pledge to return borrowed farm equipment. Where is that darn plowshare, anyway?
The Romans, who named January for us after their forward-and-back-facing god, Janus, often took stock of their past behaviors, and vowed to make improvements in the year ahead. We are told they frequently sought forgiveness from enemies -- who doubtless had close encounters with the Roman sword.
However the Babylonians and Romans fared, we tend to do rather poorly in making modern resolutions -- few of which involve either swords or plowshares -- stick. Most sources suggest that fewer than half survive past February, and at least one study suggests that less than 20 percent have a lifespan of two years or more. Based on personal observation, I'm surprised the numbers are that good.
To some extent, this poor performance is a by-product of the tradition itself. While we all make New Year's resolutions at the same time, there is no reason to think we are all comparably ready to make lasting behavior change at the same time.
The well-known "stages of change" from the science of behavior modification states very explicitly that we are not; some of us are ready, some are set, and some are already going. But others simply aren't there yet. So even as we honor the tradition of the resolution, perhaps we might fortify it with the use of modern insight, and modern tools.
I can think of few better sources of relevant insight than the venerable father of invention, Thomas Edison, who told us that genius is one-tenth inspiration and nine-tenths perspiration. If even genius is more about preparation than inspiration, how much more so the pledge to change our prevailing ways.
The ways in question likely relate to health, relationships, or both. Weight loss is generally at or near the top of the modern list; smoking cessation always makes the top 10. Treating ourselves and one another better is always on the short list as well.
I will focus on weight loss for illustration, both because it is apt to be the number one resolution again this year, and because I have been working on applying the tools of behavior modification science to weight loss for most of my career.
Recently, I have had the privilege of working with a team of colleagues to assemble a comprehensive, state-of-the-art weight management program that will launch in the New Year. I look forward to you having access to that program, but for now -- I can at least share the core principles.
While the New Year's resolution tends to be a "ready or not" kind of venture, attempting change for which you aren't truly ready is doomed to fail. Assess your motivation, and readiness, with a "decision balance." On a piece of paper, make a grid with "change / don't change" across the top, and "pros / cons" along the side. With your particular resolution in mind, fill out the grid, and then do the math. If the pros of change and the cons of the status quo have greater weight than their counterparts, the balance tips toward "go." But if not, you need to cultivate your will -- or pick a different resolution -- before you are likely to find a way forward.
The way, even when you have the will to follow it, is paved with skill. Here's where your own perspiration is required, because acquiring skills takes some work. In my work, we apply an approach called "impediment profiling," which we first developed for smoking cessation, and have subsequently applied to exercise, and most recently, in collaboration with Viocare, Inc, dietary change. As the name suggests, the method involves developing a personalized profile of the obstacles in your path, and then designing a route around them.
While expert impediment profiling requires expert help, you can certainly set off in that general direction by yourself, by resolving to look before you leap.
If you want to lose weight, do you know how to identify and choose more nutritious and less caloric foods? (Of particular interest to me, as many of you know.) Do you know how to cook with them? Do you know how to fill up on fewer calories so you can be thinner, without being hungry all the time? Do you know how to choose the best dishes on a restaurant menu? Do you know how to fit physical activity into your hectic daily routine?
If not, you need a friend, counselor, book, website, or program that can help you build the skills in question. One place to start your shopping for a credible option is www.healthfinder.gov (go to 'w' and you will find 'weight loss' on the list of options). Note that you will not find the suddenly trendy "Dukan Diet," the quick-fix weight loss choice of the mother of soon-to-be English Princess Kate Middleton, among the credible choices. Quick fixes are quicker disappointments.
Whether you are planning to beat a sword into a plowshare and return it to a Babylonian, be nicer to your mother-in-law, or drop a few pounds -- make this year's resolution matter by getting ready and set before you go. Get all ten of your tenths in a row, and grease the skids with the requisite dose of sweat. Prepare and plan. Identify the resources you will need (in the hope that I may have some to offer, I invite you to visit Turn the Tide Foundation and check out the programs there). Engage the support of your loved ones, because in unity, there is strength. Be patient, because slow and steady wins the race.
If you want to be thinner, healthier, happier in the New Year, I truly believe you can be. I just can't promise you'll get there without preparation, and perspiration.
So with that in mind, I convey to you and yours my very best wishes for a healthy, happy and slightly sweaty 2011!
Dr. David L. Katz
www.davidkatzmd.com
www.turnthetidefoundation.org
Follow David Katz, M.D. on Twitter: www.twitter.com/DrDavidKatz
Regarding weight loss, I understand how very very important it is to understand nutritional information and that we need to be aware of our eating habits, especially triggers. However, my experience - and I've been fat for years - is that no matter how aware I am of this information (I'm probably more aware than most), I continue to overeat. My diet is very well balanced. I love my veggies, and I rarely eat dessert. What I find when I eat is that often I fail to stop eating, even when I am fully cognizant of the fact that I need to stop eating. It's as though the off switch doesn't even exist. There I am, eating when I know I should stop, but I don't. There is this mental disconnect from the process of eating. I can't imagine that my experience is unique. But it's an experience I never hear talked about when people discuss weight management. I'm wondering if it's not far more prevalent than we know.
I've been many places around the world, and most of the people who live in those places aren't fat. Their diets are widely divergent. The one thing I've found in common with all of them is that they walk a lot. It's only when I spend weeks on end walking that I notice that I'm able to lose weight, even when I don't deny myself
My neighborhood is largely flat, so neighborhood walks here are also a bit tedious. I like hills.
Best of luck on your resolution. It's admirable.
And with the mercury reaching 4C (39.2F) after weeks of heavy snow and subzero temperatures, organizers expect hundreds of thousands of people to join New Year festivities in London. New Years Eve 2011 http://usspost.com/new-years-eve-2011-2-24940/
If you set your goals at rock bottom its all good !.
http://www.fourgreensteps.com/infozone/lifestyle-health/-25-easy-green-resolutions-for-the-new-year
Example: I started by telling myself I'd do pushups every morning, immediately upon getting up. If I set ambitious goals right away, I'd never have stuck to it. I started with 5 pushups. This is such a trivial number that I had no trouble getting myself to do it daily. Once it became habit, starting my daily set of pushups became easy, and then I slowly increased the number, to where I am now doing 55.
I've followed a similar strategy with other exercises, diet, and meditation. For me, this has been an effective method for changing my lifestyle, and I don't think I could have done it if I had tried to do more radical changes quickly.
Change isn't easy; and it isn't effortless. But it's all the sweeter for its difficulty.
http://bit.ly/bLIRig
FYI, as a Jungian Analyst, I've noted great, great interest in what underlies the disappointment that comes with most resolutions, and it is helpful to explore this, too. Maybe even first, before a launch on the resolution, a reflection on intention, and authentic desire. Not the oughts. There are 7 practices that can truly support success. I've outlined them this week on the Living Section. Enjoy.
All good things your way,
Cara
http://www.medpagetoday.com/Blogs/22662
http://www.medpagetoday.com/Blogs/22332
There are at least 30 different web sites published by the Department of Health and Human Services alone and none of them are content-coordinated. In addition to HealthFinder.gov, these include CDC, FDA, the National Library of Medicine and the FDA.
The Department of Agriculture has yet another consumer health portal. How does one sort this all out? Which advice should we follow?
I agree the govt sites could be much better organized and coordinated. I find HealthFinder useful nonetheless. As you know, it is not a content site, per se- it is a portal. All of the links there are to other websites, most of which are non-government sites; all of which have been reviewed for content validity by experts. Not perfect- but definitely useful.
Thanks for your reply. Have you looked at Resounding Health?
http://bit.ly/f1QWBR
They claim to have captured and integrated all or most gov't consumer health content that you can search with a single query.
Do you think there ought to be a "National Institute of Obesity?" There are ones for Cancer (NCI), Heart Disease (NHLBI), Mental Health (NIMH), etc. but obesity and diabetes ("diabesity") is now an epidemic and perhaps there ought to be a coordinated gov't research effort and organization dedicated to this.
Thanks again -K