3 Steps to Make Your New Years Resolution Last
I love sugar. It’s no secret, I have a powerful sweet tooth that I have struggled with for years. Oftentimes I would deny I needed to do anything about it. Other times, I would make some sacrifices and then turn around and reach for something sweet after every meal. It’s a problem, not just for my waist, but also for my health. This year I have decided to take down and change this habit once and for all. Here’s why I know I’ll be successful this time.
I’ve taken the past 6 months to truly evaluate and examine, without judgement, what my habits are. What do I reach for when I’m happy, stressed, tired, or bored. I’ve looked at what swaps are realistic for me, and what is simply not going to work. So as we start this new year, I’ve written down my foundational steps to make certain that I walk into 2023 knowing that I have made a lifelong change for the better. Before you continue reading, I’d like you to write down 3 or 4 key times you reach for the habit you’re wanting to break.
Be Specific and Realistic
My overall goal is to consume less sugar per day, but what does that ultimately look like? I could do an extreme: no sugar, not ever, and if I eat one gram then I have completely and utterly failed. That is not realistic. There are so many food items that contain naturally occurring sugars. This rule would mean I couldn’t eat a single piece of fruit, and that would cut out so many macro and micronutrients needlessly. At the same time it is perpetuating a starve/binge cycle.
So, what if I did no added sugars? This is a bit more realistic, but still a tall order to fill. Did you know bacon has added sugar? (Yes, you can find no sugar bacon. I have tried it, and no thank you.) Several products on the shelves will add other ingredients, including damaging fake sugars like Sucralose, in exchange for the removed added sugars. I also don’t want to create a lifestyle where I am forever asking questions and reading long ingredient lists, making going out to the occasional restaurant an absolute nightmare. That doesn’t mean however that I should order the highest sugar-laden dish on the menu.
Here is where I wrote down a few guidelines. Whenever given the choice, I will go for the most naturally occurring sugar option. As an example: If I am offered the choice between French dressing, which is thousand island mixed with a very sweet ketchup, I will go instead for a vinaigrette even if it is sweetened with honey.
Second is handling my coffee. This one I have ran a lot of test runs over the past few months to gauge what I will actually stick to. I used to enjoy stevia but am very burnt out on the flavor and lately even erythritol or monk fruit has had such a bright flavor I just can’t enjoy it. This is where I realized I needed to evaluate where I am, and where I want to be. Every morning I have been measuring the amount of sugar I put in my coffee. It started at 20 grams of brown sugar. During particularly stressful times, I found I was increasing it to nearly 30. That is a lot of sugar, even for only once a day. Now I’ve set a limit, a maximum of 10 grams of sugar, and only 1 coffee a day. For creamer, I am using 4 ounces of unsweetened almond milk. This creates a nice little latte for me to enjoy in the morning, hot or iced and keeps to my overall goal of reducing my sugar intake. In a few months, I may reduce it to 5 grams.
2. Create Safety Nets
What are you going to do when your craving is just insatiable? Let’s think ahead. It’s day 17, you’ve made it two weeks into your new goal and congratulating yourself on your success. However it was a really stressful long day, and you just want something, anything, to cure the itch. For me, I have a nightly habit of eating something once the kids are in bed. It’s not always sweet, sometimes it’s savory, but a chewy chocolate brownie on a Friday night just seems right. This is where planning ahead makes a huge difference in long term success.
My coach, Rachel Aust, created an incredible low-sugar ebook. These treats are so delicious, that I reach for them even when I’m not focusing on macros or sugar intake. (Click her name for a link.) This ebook is one of my safety nets. If I’m craving a warm brownie, then I will make her gooey chocolate brownie mug, or plan ahead and make a pan. If I’m craving something more crunchy, I’ll pop up some popcorn. If I want a hot cocoa, Then I use Pick Up Limes Chai Hot Cocoa recipe, and use a little erythritol instead of sugar.
Taking the time to evaluate my current habits means I can address each habit and create a plan of action.
3. Accountability
Now, this doesn’t mean you have to go on Instagram and share with the world, but you can, or you can talk to a friend and ask if you can reach out to them whenever you are struggling. You can also invite them to comment and encourage you when they see you mindlessly reach for a donut. Having a support group is so very beneficial to our success because it lets us know that we are not alone in this. I will be posting to Instagram about how I navigate the world with this new goal. Whenever I macgyver a recipe to reduce sugar, or am out to eat, I’ll do a quick post on how I ordered and what actually happened.
Another form of accountability is checking in and reviewing your goals. I’ve written in my planner at 3 months and 6 months, and again at Jan 1st, 2023 to look back and evaluate what went well, what didn’t, and how I will be moving forward. Reviewing your goals helps you make them real, it helps you truly apply it to your life and change your life to make your dreams come true.
I hope these tips have helped you create a plan to make your New Years resolution last.
Happy New Year! <3
