New Year’s Resolutions: Week 4

By Laura Moncur @ 4:55 pm — Filed under:

Self Portrait Tuesday 01-22-08 from FlickrEvery week, I’ll be giving you some direction for how to actually KEEP your New Year’s Resolution to lose weight or get more active. If you’re short on time, scroll down to the end and read “The Short Version” to get your weekly tips.

If you’re like a lot of people, you have given up on your New Year’s Resolutions, but are desperately trying to find SOMETHING that works. Somehow, you’ve found Starling Fitness. If this describes you, go back to New Year’s Resolutions: Week 1 and start from there.

If you have been faithfully following along since Week 1, then here are your assignments for this week:

Cut Your Intake By 100 Calories A Day

Last week, you calculated your daily caloric average and should have cut it by 100 calories a day. Were you able to do that? If no, stick with last week’s goal for cutting your calories. If you were able to keep your calories within last week’s range, then this week you are to cut your intake by an additional 100 calories.

Make sure you visit The USDA’s MyPyramid Site to calculate your recommended daily calorie intake. If you complete their little questionaire, it will give you an idea of how many calories you should be eating every day. You should never go below their number.

If you are eating the right amount of calories every day, then keep it up. If you are eating LESS than the recommended amount, then increase your calories by adding healthy food.

Plan One Non-Food Related Present Every Day

Last week, we talked about avoiding the feeling of deprivation by finding non-food activities to nurture yourself. Since this is different for every person, you were supposed to think of some activities that you like to do. If you didn’t do this exercise, then go back to New Year’s Resolutions: Week 3 and work on finding out what these activities are for you.

Plan a non-food activity for yourself EVERY day and protect that time. It is your reward for eating healthy every day. You MUST reward yourself every day to stave off any feelings of deprivation that limiting your calories might cause.

Eat four or five servings of fruits and vegetables every day

One way to stay within your calorie range is to eat vegetables on a regular basis. You should be adding four to five 1/2 cup servings of fruits or veggies to your diet every day now. They are low in calories, provide essential vitamins and fiber and they keep you feeling full.

Save enough calories to eat two servings of dairy products each day

You need to make sure that you have enough calories saved up for two servings of dairy products every day. This is another healthy food to add to your diet. One cup of fat-free milk is approximately 110 calories. It’s probably your best option for adding calcium to your diet, so make sure you get two servings a day.

Increase Your Exercise

This week, I want you to increase your walking mileage to 1.25 miles five days a week. I want you to do it at the same time every day. If you want, you can increase your speed to really get yourself sweating, but if you end up sore the next day, you MUST slow down. It’s more important to exercise every day than to push yourself. Consistency is key. You need to learn the habit of exercising every day and that is WAY more important than going fast or covering a lot of miles.

If you are keeping track of your mileage, you can join us at Runner+ to track your miles and compete against other beginners.

Give Yourself Kudos

If you are still working toward your New Year’s Resolution, then you need to give yourself kudos. There are little boxes on the forms every day to give yourself a shiny sticker. Each day that you stay on the program, you need to acknowledge yourself and how good you are doing.

See you next week!

The Short Version:

  • Reduce your daily caloric average by another 100 calories. Write down EVERYTHING you eat including measurements and calories.

  • Avoid the feeling of deprivation by finding non-food activities to nurture yourself EVERY day.

  • Eat four or five servings of vegetables every day.

  • Save enough calories to eat two servings of dairy products each day.

  • Increase your mileage. Walk 1.25 miles five days this week. You are allowed to increase your speed to the point of sweating, but if you are sore the next day you MUST go slow again.

  • Give yourself kudos for coming this far.


2 Responses to “New Year’s Resolutions: Week 4”

  1. dshep Says:

    Hi Laura –

    I have added to the list a five minute self peptalk. Clearing my mind, I focus on a positive, can-do attitude. I visualize that I CAN maintain my healthy lifestyle plan that day (or what ever immediate goal you want help on). Was it Budda that said ‘You are what you think’?

  2. Laura Moncur Says:


    EXCELLENT idea! Keep up the good work!


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