ASDA Health Matters

January can be pretty bleak. The excitement of Christmas and the New Year celebrations are behind us, winter has truly set in and, after all the seasonal indulgence, money is as tight as our clothes. So, what do we do? We promise ourselves that this will be the year that we change our lives. I'll get fit, we declare. I'll join a gym and work out four times a week and I'll cut out junk food and I'll only drink alcohol at the weekend.... No wonder we can't stick to it. With such dramatic goals, we're setting ourselves up to fail. But, it can be done...

• Really think about what changes you want to make. Writing down your thoughts helps to clarify them. Start with a blank page and think about what you would change about your life, if you could do anything at all. It's important to identify what you want before you consider how to achieve it. Be creative in your desires - getting in shape and quitting smoking are important but what else matters to you - your family, your job, your skills, your emotional wellbeing...?
• Don't be daunted by the list. When you address one aspect of your life, others may fall into place. Now take one big idea at a time, and break it down. So if you have written "I want to get fit", think about what that means and why you want it. The ‘why' is your motivation to stick to your resolutions. Maybe you want to have more energy, or be able to run around the park with your kids, or wear a dress you've been coveting. Do you want to do a sponsored run, or learn karate, or meet new people at the gym...It's your list and your ‘why' so be completely honest with yourself.
• Now that you understand better what you want and why you want it, it's time to start thinking about your goals. This is where so many resolutions go wrong - the goals are wildly ambitious and non-specific. Saying "I want to give up junk food", then throwing in the towel because you eat a bag of chips in the first week is almost inevitable. Instead, think about when and where and why you eat junk food. If you're serious about making changes then you need to put some plans into place.

Do you have busy mornings and skip breakfast then eat a bar of chocolate at 10am? If there's no way you could take 10 minutes in the morning to eat some wholemeal toast or a bowl of wholegrain cereal then maybe you could keep a box of cereal at work? Buy a bag of bananas to keep on your desk and eat one with some natural yoghurt. Do you buy a takeaway every night because you're too tired to cook? Cooking an evening meal doesn't have to mean spending several hours slaving in the kitchen. There are lots of cookbooks on how to make quick, nutritious meals. Stir-fries are healthy and take very little time to prepare and cook; one-pot meals with vegetables and pulses are hearty and satisfying and can be left to themselves once they're in the oven.

• Goals have to be realistic but if you don't challenge yourself then nothing will change. If you want to learn a new language you might resolve to "Buy a language book and CD and set aside one hour each week to spend studying". Great! When is that hour going to be? Where are you going to study? Do the other people at home (partner, children, housemates) know about your plan? Will they support you? If you don't make a concrete plan it won't happen. Instead, say "I will buy a language book and CD on Thursday after work. Throughout the rest of January and February, when my partner takes the kids out on Saturday morning I will switch off my phone and spend one hour studying at the kitchen table. Any chores can be done after that hour." A spare hour won't magically materialise so be specific and anticipate problems before they become excuses.

• Occasionally, you'll miss a session at the gym, or eat a takeaway, or skip your studying - this doesn't mean you've failed. Don't use this as the reason to throw away all your good intentions. You're allowed to make mistakes, to have bad days, to need a treat. Remember, the changes that you are making will be staying with you forever. One little setback is very minor and should be treated as such. Instead of focusing on what you did wrong, think about every time you did stick to your resolution. Remind yourself of those first steps in making your resolution - why are you doing it? If those reasons still exist then simply acknowledge that you are doing something challenging and move on.

It can be hard to make changes without the support of people around you. Try to enlist the help of your family, friends or colleagues by making sure they understand what you want to achieve and how important it is to you. Some people won't be ready for you to change your life - but don't let them discourage you. Use any negativity to drive you on - "I'll show them!".

• After a few weeks take some time to re-evaluate your goals. By now, you will have achieved some of them (if they were realistic) so congratulate yourself. Enjoy the feeling of accomplishment. Perhaps you are feeling healthier, or have more energy or more confidence, or you've been receiving compliments on your appearance. Fantastic! What next? If you've lost half a stone, do you want to lose another half a stone? Is there something else on the list you made that you feel ready to tackle now? Make sure your new goals are realistic and specific, and don't forget to think about why.

Good and beneficial behaviours can become a habit, just as bad behaviours can, but changing the habits of a lifetime won't happen overnight. Stay aware and focused on your goals. Keep challenging yourself - when you have achieved a goal then set a new one. Don't be disheartened by the occasional setback - instead, use it to learn how better to stick to your resolutions. You can decide to live the life you want to live. Happy New Year!

Useful links:
http://www.gosmokefree.co.uk/ (NHS Stop Smoking)
http://www.nrpt.co.uk/ (National Register of Personal Trainers)
http://www.bbc.co.uk/health/healthy_living/nutrition/ (BBC)
http://www.nutrition.org.uk/ (British Nutrition Foundation)
http://www.eatwell.gov.uk/ (Food Standards Agency)
http://www.leedscyclists.org.uk/ (Leeds Cycling Action Group)
http://www.leedspct.nhs.uk/ (Leeds NHS Primary Care Trust)