How to make lasting new year's resolutions
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How to Make Lasting New Year’s Resolutions

The start of a new year brings hope and motivation, especially for those on a weight-loss journey after bariatric surgery. New Year’s resolutions can be a powerful tool for setting goals, but creating lasting New Year's resolutions is often a challenge. In fact, studies show that most resolutions fail by February. However, with the right approach, you can set yourself up for success. Let’s dive into how to create New Year’s resolutions that last past January and are tailored to your bariatric journey.

Why New Year’s Resolutions Matter

Resolutions are more than just promises—they’re a chance to refocus your energy and build positive habits. For bariatric surgery patients, resolutions might center on maintaining weight loss, losing weight after regain, improving nutrition, or adopting a healthier lifestyle. These goals should align with the changes you’ve already made and help reinforce the progress you’ve achieved thus far.

Making resolutions is particularly important after bariatric surgery because the journey doesn’t end after the procedure. It’s a lifelong commitment to healthier living. Resolutions can act as checkpoints, reminding you of the steps needed to stay on track and avoid pitfalls like weight regain.

Before we explore how to create lasting New Year's resolutions, it’s helpful to understand why many resolutions fail. Common mistakes include:

  • Setting unrealistic goals, such as losing an extreme amount of weight in a short time.
  • Making vague commitments like “eating better” without defining what that means.
  • Trying to tackle too many changes at once, which can feel overwhelming.

The key is to focus on small, specific changes that are both meaningful and achievable.

Crafting Lasting New Year's Resolutions

Here are some tips to create resolutions you can stick to.

1. Start Small and Build Momentum:

Instead of overhauling your entire routine, begin with manageable changes. For example, if your goal is to exercise more, commit to walking for 10 minutes a day and gradually increase your time. Small successes build confidence and make larger goals feel attainable.

2. Be Specific:

Vague goals like “eat healthier” are hard to measure. Instead, try “I will eat a serving of vegetables at lunch and dinner every day.” Specificity helps you stay focused and makes it easier to track progress.

3. Focus on Habits, Not Outcomes:

Instead of setting weight-loss numbers as your primary goal, focus on the habits that lead to weight loss, such as portion control, mindful eating, or meal prep. This approach is less stressful and keeps you motivated even if the scale doesn’t move immediately.

Finding Meaningful Resolutions

Resolutions can help you stay motivated, create healthy habits, and prioritize your well-being. By choosing meaningful goals, you can build a lifestyle that aligns with your post-surgery needs and long-term success. Here are a few resolutions to consider incorporating into your routine:

  • Drink at least 64 ounces of water daily to stay hydrated and curb hunger.
  • Practice mindful eating by slowing down and savoring each bite.
  • Take all bariatric supplements as prescribed to maintain optimal health.
  • Participate in a bariatric support group to stay connected and motivated.

The Role of Support Systems

No one succeeds alone. Share your resolutions with friends, family, or a support group. Having someone to encourage you—or simply listen when you’re struggling—can make a huge difference. You might even find an accountability buddy to keep you motivated.

Tracking Your Progress

Tracking your progress is an important part of staying on course. Journaling is one of the simplest ways to do this. Write down your goals, note your daily efforts, and celebrate small wins. Apps designed for bariatric patients can also help you track nutrition, exercise, and hydration.

What to Do If You Slip Up

It’s natural to stumble along the way. Maybe you skipped a workout or gave in to a craving. The important thing is to avoid guilt and get back on track as soon as possible. Mistakes are part of the process, and they don’t erase the progress you’ve made.

New Year’s resolutions offer a chance to recommit to your health and well-being. By setting realistic goals, tracking your progress, and leaning on your support system, you can make lasting new year's resolutions. Remember, your bariatric journey is a marathon, not a sprint, and every step forward counts.

Donald Maynard, MD, FACS
Dr. Donald Maynard is a board-certified bariatric and general surgeon with over 20 years of experience in the medical field. Dr. Maynard started the practice Surgical Associates of Metro Atlanta (SAMA Bariatrics) where he specializes in general and bariatric surgery.
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