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Make Those New Year's Resolutions Stick!


12/28/2011 - Make Those New Year's Resolutions Stick! 

At this time of year, many in our community are thinking of New Year’s resolutions. By the middle of the year, those resolutions made back in January are often a distant memory.

Ukiah Valley Medical Center Registered Dietitian Annie Dogali has some helpful tips to make those resolutions stick. “Many of us start our New Year’s resolutions only to break them shortly thereafter. Given that eating better and losing weight are among the top ten most common New Year’s resolutions.”

Here are five ways to give your nutrition resolutions some staying power.

  1. Be Specific: By simply making a resolution to “eat better” or “lose weight” we set ourselves up for failure. Set a smaller, more specific goal such as walking one mile a day or eating two servings of fruit each day.
  2. Be Realistic: Set goals that are attainable. Rather than aiming for a weight loss of 50 pounds, start with a more appropriate goal of losing one or two pounds a week. If you’re trying to change your eating habits, set one small goal at a time such as switching from whole milk to almond milk rather than trying to overhaul your entire diet on January 1, 2012.
  3. Keep a Log: Whether you’re trying to eat less or exercise more, tracking your habits is one of the most effective ways to be successful at changing them. Take advantage of free resources to log your food intake/exercise/weight goals such as or
  4. Be Positive: Breaking unhealthy habits is hard enough; don’t make it more difficult by putting a negative spin on your bad behavior. Instead of resolving to “never eat candy again”, replace that habit with a healthier one such as “pack healthy snacks to take to work each day”.
  5. Get Support: Tell your friends family and coworkers about your goals. Try an online motivating site such as to hold yourself accountable by making New Year’s resolutions public.

In addition to these helpful tips, Dogali will be hosting two nutrition classes that will help you reach your health goals, DASH diet beginning January 19, and Nutrition Bootcamp beginning in March. For more details about these events and others visit and click on the events button, or Dogali can be reached at (707)-463-7340.