{"id":108635,"date":"2024-12-12T15:08:58","date_gmt":"2024-12-12T14:08:58","guid":{"rendered":"https:\/\/www.alpenpower.com\/new-years-resolutions-with-guaranteed-success-3-tips-to-make-the-change-in-diet-work\/"},"modified":"2024-12-18T12:16:13","modified_gmt":"2024-12-18T11:16:13","slug":"new-years-resolutions-with-guaranteed-success-3-tips-to-make-the-change-in-diet-work","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/new-years-resolutions-with-guaranteed-success-3-tips-to-make-the-change-in-diet-work\/","title":{"rendered":"New Year&#8217;s resolutions with guaranteed success: 3 tips to make the change in diet work"},"content":{"rendered":"<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-1  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-5efa22e55650c23298da2dd70e69dce9\">\n#top .av-special-heading.av-l27a7o45-5efa22e55650c23298da2dd70e69dce9{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-5efa22e55650c23298da2dd70e69dce9 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-5efa22e55650c23298da2dd70e69dce9 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-5efa22e55650c23298da2dd70e69dce9 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  el_after_av_hr  el_before_av_textblock '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >New Year\u2019s resolutions with guaranteed success: 3 tips to make the change in diet work<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l2773ipp-85d7a1c2d89226a93759c9b3387c42c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Cut down on sugar, lose weight, stop drinking sweet drinks or eat more vegetables: We all have New Year&#8217;s resolutions, but unfortunately only very few of them are successful. Especially after the festive period with all the cookies, Christmas dinner and mulled wine &#8211; when your trousers are pinching and you feel full &#8211; many people make the resolution that everything will be different next year. But before you fail again this year, I have three tips for you: for your New Year&#8217;s resolutions with guaranteed success.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-rb8a4o-dbb9a756583144c153152c403efc9e5f\">\n#top .hr.hr-invisible.av-rb8a4o-dbb9a756583144c153152c403efc9e5f{\nheight:25px;\n}\n<\/style>\n<div  class='hr av-rb8a4o-dbb9a756583144c153152c403efc9e5f hr-invisible  avia-builder-el-4  el_after_av_textblock  el_before_av_image '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l5td6pcd-178adc9f53f7cb55962a8fd6d5ee5c50\">\n.avia-image-container.av-l5td6pcd-178adc9f53f7cb55962a8fd6d5ee5c50 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l5td6pcd-178adc9f53f7cb55962a8fd6d5ee5c50 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l5td6pcd-178adc9f53f7cb55962a8fd6d5ee5c50 av-styling- avia-align-center  avia-builder-el-5  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-53969 avia-img-lazy-loading-not-53969 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2023\/01\/heather-ford-Ug7kk0kThLk-unsplash.jpg\" alt='' title='heather-ford-Ug7kk0kThLk-unsplash'  height=\"600\" width=\"900\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2023\/01\/heather-ford-Ug7kk0kThLk-unsplash.jpg 900w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2023\/01\/heather-ford-Ug7kk0kThLk-unsplash-300x200.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2023\/01\/heather-ford-Ug7kk0kThLk-unsplash-768x512.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2023\/01\/heather-ford-Ug7kk0kThLk-unsplash-600x400.jpg 600w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-6  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-lchi6q6k-b7855a046d2a2e836cb6bf5a7584acf5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Why many fail<\/strong><\/p>\n<p>Losing weight is the most common New Year&#8217;s resolution that I hear as a dietician in nutrition consultations. Unfortunately, this motivation is often the first obstacle: people want to do too much at once. Minus five kilos in one month, no more carbohydrates, ban sugar from the diet: What works well at first can soon become the biggest stumbling block. For a while, we can cope well with abstinence and strict eating rules, but the day will come when the craving screams out loud: Give me that chocolate! Then not only is one bar of chocolate enough to satisfy the sweet tooth, but perhaps the whole bar will end up in your tummy. And the New Year&#8217;s resolutions are history. The guilty conscience is free on top!<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-29cxam-306d4090ce90130c8ce7649c3c741dae\">\n#top .hr.hr-invisible.av-29cxam-306d4090ce90130c8ce7649c3c741dae{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-29cxam-306d4090ce90130c8ce7649c3c741dae hr-invisible  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\">Why New Year&#8217;s resolutions fail:<br \/>\n&#8211; Too many resolutions at once<br \/>\n(no carbohydrates, more vegetables, more sport, no more alcohol)<br \/>\n&#8211; Unrealistic goals<br \/>\n(eat 3 vegetables a day, although hardly any vegetables have been eaten so far)<br \/>\n&#8211; Imprecise goals<br \/>\n(lose a little weight, eat \u201chealthier\u201d)<br \/>\n&#8211; No plan to achieve the goals<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-uy7r46-e401129f5b69cf7728b201de164015a7\">\n#top .hr.hr-invisible.av-uy7r46-e401129f5b69cf7728b201de164015a7{\nheight:15px;\n}\n<\/style>\n<div  class='hr av-uy7r46-e401129f5b69cf7728b201de164015a7 hr-invisible  avia-builder-el-10  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-r3df9q-6c81aabaabe3a6974cdf39290d0a8c43 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>How New Year&#8217;s resolutions work<\/strong><\/p>\n<p>First things first: ease off the gas! Even if you are motivated and perhaps want to change your entire diet, you should proceed slowly and gradually. Here are three tips on how to make your New Year&#8217;s resolutions a success.<\/p>\n<p><strong>1. Make yourself aware: What do I want to change and why?<\/strong><\/p>\n<p>Before you make a run-of-the-mill New Year&#8217;s resolution, you should think about it: What do I want to change and why? Here&#8217;s an exercise for you:<\/p>\n<p>Step 1: Take paper and pen and write down what you want to change about your diet and why.<\/p>\n<p>Step 2: Set priorities: Number your noted points starting with 1: What is most important to you and what do you want to change immediately? What can wait? Be aware: you can&#8217;t change everything overnight. It is better to work your way forward step by step in order to optimize your diet in the long term.<\/p>\n<p>Step 3: Now take the point that is most important to you and define a goal for it. The goal should be as specific, attractive and realistic for you as possible. Then develop two to three measures that you can implement in your everyday life to achieve the goal.<\/p>\n<p>Step 4: Work on it continuously and don&#8217;t let setbacks stop you from achieving your goal.<\/p>\n<p>If you realize during this exercise that there are many things you want to change about your diet and you may feel overwhelmed, I recommend that you seek support. Dietitians can help you make lasting changes to your diet with nutrition coaching. They take your needs and preferences into account and are the only ones who are allowed to provide nutritional therapy for existing illnesses.<\/p>\n<p><strong>2. Add foods instead of banning them<\/strong><\/p>\n<p>Instead of banning certain foods with your New Year&#8217;s resolutions, you should start by increasing your food choices. Many people make New Year&#8217;s resolutions to eliminate certain foods or nutrients from their diet, for example to stop eating sugar. But then you have to spend 24\/7 thinking about what you are NOT allowed to eat: No sweets, no jam, no sodas, no fruit yogurt &#8230;<br \/>\nSo try to add healthy foods to your diet instead. Psychologically, such a goal is much more attractive and easier to achieve. So if you want to cut out chocolate as a dessert, you can consider dessert alternatives, e.g. a fruit salad, yogurt with fresh fruit or dark chocolate to reduce sugar. A New Year&#8217;s resolution could be to eat two portions of fruit a day. Or: Switch to dark chocolate instead of milk chocolate. Sounds much better, doesn&#8217;t it?<\/p>\n<p><strong>3. Good planning<\/strong><\/p>\n<p>If you have a concrete goal in mind, you can start planning straight away. Because good planning is half the battle! For example, if you want to make sure you eat regular meals in the new year, a weekly meal plan can help you. If you want to cook for yourself more often, you can look up delicious recipes, print them out, write the ingredients you need on your shopping list and go shopping accordingly. The more concrete your measures are, the easier it will be for you to implement them in your everyday life.<\/p>\n<p>And last but not least: Stick with it<\/p>\n<p>Even when changing your diet, setbacks are part of the process. There will be days when it works great, and then there will be days when things go wrong. Don&#8217;t let these days get you down and focus on your progress. After all, it&#8217;s better to make small progress than none at all.<\/p>\n<\/div><\/section>\n<div  class='hr av-2ttfvq-cef968baa5a6caee1923d57852f46283 hr-default  avia-builder-el-12  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a5ojj-1eb4129001f7c6c5d5424c6402d544fe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='av-mini-hide avia_textblock'  itemprop=\"text\" ><p><strong>Author: Birgit Kogler BSc, dietician:<\/strong> https:\/\/www.ernaehrungsberatung-kogler.at\/<\/p>\n<p><strong>Info:<\/strong> Would you like professional advice on sports nutrition to help you optimize your diet for your training?<br \/>\nYou can find a sports dietician near you at www.diaetologen.at\/suche.<\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p>Cardi V, Leppanen J, Treasure J. (2015). The effects of negative and positive mood induction on eating behavior: A meta-analysis of laboratory studies in the healthy population and eating and weight disorders. In: Neurscience and Behavioral Reviews. (57:299), 299-309. DOI: 10.1016\/j.neubiorev.2015.08.011<\/p>\n<p>Fiechtl C. (2022). Food Feelings. How emotions determine what we eat. Published by Kremayr &amp; Scheriau GmbH &amp; Co. KG, Vienna.<\/p>\n<p>Hahn A, Str\u00f6hle A, Behrendt I et al. (2016). Nutrition. Physiological principles, prevention, therapy. 3rd edition. Stuttgart.<\/p>\n<p>Linardon J, Tylka TL, Fuller-Tyszkiewicz M. (2021). Intuitive eating and its psychological correlates: A meta-analysis. In: International Journal of eating disorders. 1-26. DOI: 10.1002\/eat.23509<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5070,"featured_media":53975,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-108635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>New Year&#039;s resolutions with guaranteed success: 3 tips to make the change in diet work | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"New Year&#039;s resolutions with guaranteed 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