Laparoscopic Associates of San Francisco

New Year, New You

December 12th, 2014 Posted in Bariatric surgery, Diabetes, Duodenal switch, Eating healthy, gastroesophageal reflux disease, GERD, News, Nutrition, post weight loss surgery tips, Protein and calories, Stomaphyx, surgical weight loss, Vertical gastrectomy, weight loss plan, weight loss surgery, Weight loss surgery results

The Near Year is here and it is important to think about how you want to start the New Year and set some goals to help this year be better than last. Here is the best strategy to start your year on a good foot and achieve what you want this year in regards to fitness and nutrition. This can also be applied to personal goals as well.


 1. Think about your current accomplishments. What have you achieved this year?

Write them down. Did you start a  fitness program you loved? Did you focus on cutting out alcohol from your weekly routine? Think of all the accomplishments you made this year and use that positivity as your starting point.

2. Assess your current state and the things that you want to change differently this year.

When it comes to nutrition, start a weekly food diary on tools such as MyFinessPal or Lose It. Make notes of things to change. Has your fat intake gotten high? Are simple carbs at every meal? These notes will help you form your goals.

3. Based on #2, start setting your goals.

Think about your big broad goals. For example, “I want to start exercising weekly.” Use this as a starting point to form more specific, small goals to address the big issues. Set small goals every 2 weeks to a month that are specific, measurable, achievable, and time framed. For example, “Every week, I am going to start doing Dailey Method (insert favorite workout here), 5 days a week, including 1 interval class.” That took our big goal and made it into a more specific goal.

 4. Start a journal.

Start to journal your goals and accomplishments. Also, continue to use your food journal.  Those who track their intake are far more likely to lose weight and maintain it.

5. Reward yourself (without food). 

Use non-food related ways to reward yourself for meeting your goals. Dropped a size? Reward yourself with a new dress. Haven’t had refined sugar in 30 days? Buy concert tickets. Up to you, but this is a way to make it fun and rewarding. It also helps you form discipline and willpower.  

 Merry Christmas and Happy New Year from LapSF.

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