How to Avoid the New Year’s Slump to Reach Your Goals

reach goals

 

At this point in January, you may find that you’ve lost motivation and have gotten off track in sticking with the health resolutions you set for this year. Whatever you do, don’t beat yourself up over it. You are far from alone! According to U.S. News, 80 percent of goal-setters drop their New Year’s resolutions by February.

So how do you pick yourself back up and stop yourself from throwing in the towel completely? Below are five tips to get you back on track so you can feel good about accomplishing your goals come December.

1. Revisit your “why”

There will be plenty of days when you don’t feel like doing what it takes to get healthy. The couch may be calling you to stay cozy instead of lacing up your sneakers and getting outside for a walk in the cold. When this happens, you need to know your “why” — the true, deep reason you want to achieve your goal.

For example, are you looking to lose weight? While looking better and being able to wear certain clothes are certainly good benefits of losing weight, they may not be strong enough reasons for you to commit to healthy eating and exercise over the long term. Getting healthy so you can be around to enjoy your grandchildren or to have the energy to give back to a cause you truly care about are some deeper reasons that may pull you off the couch time and again.

In a nutshell, when you have a strong connection to the reason for your goal, you are much more likely to be successful in reaching it.

2. Be realistic

Make sure your goals are attainable and avoid an “all or nothing” mentality. For example, don’t resolve to NEVER eat ice cream or French fries again. Instead, avoid these foods most of the time but allow yourself to mindfully indulge (and enjoy doing so without guilt) from time to time.

3. Break down big goals into small steps

Set small, attainable goals to work on each week that will help you work toward your larger goals. For each goal, write down every possible action you can think of that you will need to take to reach that goal. Then put the first few actions, or steps, on your calendar. Once those are done, add the next few steps and so on.

4. Track your progress

Keep track of and celebrate each small success to help you stay motivated. If your end goal is to lose 25 pounds, focus on 5 pounds at a time. Each time you lose 5 pounds, acknowledge and celebrate this smaller step toward your larger goal. Some ideas to celebrate might be going to the movies with a friend or buying yourself some new fitness gear.

One great way to track your progress is by keeping a food and/or exercise journal. You’ll be able to look back in your journal to remind yourself of all your hard work and see how far you’ve come. This is a great tool to keep you moving forward whenever you feel you’re losing steam or getting frustrated.

5. Enlist help

Decide how you will deal with the temptation to skip your workout or grab a few cookies before dinner. Think about what works best for helping you to stay on track.

It may be as simple as reminding yourself of your “why” and thinking about how giving into temptation will derail you from the better future you want to create for yourself. If you need outside support and accountability, have a trusted friend or family member who you know you can call to help you when you’re facing temptation. Have a friend who is also working toward health resolutions? Propose that you’ll be each other’s accountability partners!

The key is to not let yourself get down when you occasionally get off track — life happens! Take it one day at a time and do the best you can each day. Remember, you still have 11 months to work toward your goals. Apply these tips and you’ll find yourself making great progress in no time.


Which vitamins and minerals does your body need?

vitamins and minerals

We all know that one of the most important parts of any weight loss program is diet. Eating healthy, whole foods in the right amounts is crucial to weight loss.

It’s very important to make sure your body is getting the vitamins and minerals it needs to function properly and stay healthy. Below are the top vitamins and minerals you need to maintain good health.

Vitamin A

Vitamin A is extremely important to the health of your eyes, as well as red blood cell production, immune function, skin health and embryonic development.

Vitamin A can be found in fortified milk, organ meats, dark green leafy vegetables, sweet potatoes and carrots.

B vitamins

B vitamins include B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid. These vitamins play a critical role in your body’s ability to create and release energy. B vitamins are also responsible for creating red blood cells, which allow oxygen to move throughout your body.

B vitamins can be found in leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C is particularly important when your body is under stress, including the type of stress that can often come with dieting: food deprivation, calorie reduction and cravings. Vitamin C helps your body maintain a healthy immune system and correct any damage done to your body by stress. It also works as a disease-fighting antioxidant that keeps your cells healthy.

Vitamin C can be found in citrus fruit, orange juice, kiwis, guavas, red and green peppers, cabbage and tomatoes.

Vitamin E

Vitamin E helps maintain the tissues in your body, such as your liver, skin and eyes. It also prevents the pollution in the air from causing damage to your lungs and works with the B vitamins to create red blood cells.

Vitamin E can be found in egg yolks, sardines, nuts, seeds, wheat germ, almonds, peanut butter and some oils.

Calcium

Calcium is essential for bone health. As a matter of fact, 99 percent of its role is to keep your bones and teeth strong, supporting skeletal structure and function. Calcium is also important for cell signaling, blood clotting, muscle contraction and nerve function.

Calcium can be found in dairy products, dark leafy greens (such as spinach and kale) and some fish (like sardines, salmon and rainbow trout).

Magnesium

Magnesium helps develop and maintain bones, maintain normal nerve and muscle function, support a healthy immune system and maintain a steady heartbeat. It also helps regulate blood glucose levels and aid in the production of energy and protein.

Magnesium can be found in nuts, seeds, beans, whole grains, milk, bananas, dried apricots, avocados, halibut and other fish.

Potassium

Potassium helps maintain healthy blood pressure, reduce the effects of salt and maintain regular digestive and muscular functioning. It may also reduce the risk of recurrent kidney stones and possibly decrease bone loss.

Potassium can be found in tomato paste and puree, white beans, yogurt, leafy green vegetables, whole grains, seeds, nuts, soybeans, bananas, potatoes and fish (such as flounder, sardines, cod and salmon).

Regardless of what type of diet you’re following, be sure you’re getting sufficient amounts of these vitamins and minerals every day to avoid deficiency and keep your body healthy and functioning at its best.

If your specific diet doesn’t allow some of the food sources mentioned for a specific vitamin or mineral, talk about taking supplements with your doctor.


The FDA’s New Gastric Balloon Warning: What Does It Mean?

Gastric Balloon Warning

While there are many different procedures and treatments for obesity, some can less safe and effective than others. For example, the U.S. Food and Drug Administration (FDA) recently issued a warning about fluid-filled gastric balloon treatments.

What are intragastric balloons?

Intragastric balloons are a relatively new weight loss procedure. A balloon or balloons are placed in an overweight or obese patient’s stomach in order to take up stomach space. The balloon limits how much a patient can eat and helps them feel fuller faster.

There are two types of intragastric balloons: fluid-filled balloons and air-filled balloons.

What does the FDA warning say?

In February 2017, the FDA issued a warning about the Orbera and ReShape fluid-filled intragastric balloon systems. Based on multiple incidents, the FDA reported two problems associated with fluid-filled intragastric balloons.

The first problem involves intragastric balloons over-inflating with air or with more fluid while in a patient’s stomach, requiring early removal of the balloon system.

The second problem is the development of acute pancreatitis, or inflammation of the pancreas. This problem also requires premature removal of the device.

What are Dr. Dirk’s thoughts?

According to Dr. Dirk, The FDA approves a medical device after a sample group of patients are observed for a period of time only to determine whether the device is safe.

FDA approval is based largely on the statistical probability of safety, not an absolute certainty. In other words, the FDA essentially makes an educated guess about safety of a treatment.

But despite the best efforts of regulators like the FDA, medical science takes time and many cases in order to discover what problems can crop up.

“The takeaway message here is is that the balloon is not a cure-all,” Dr. Dirk says. “Like any other medical device placed in the human body, it must be watched not only by the patient, but also by the doctors who placed the device in the patient.”

For more information about the intragastric balloon or other weight loss procedures offered by Dr. Dirk, schedule a consultation or call us to learn more 214-DRDIRK-1.


Dallas Bariatric Surgeon Dr. Dirk Rodriguez is on YouTube

In case you didn’t know already, Dallas bariatric surgeon Dr. Dirk Rodriguez is a YouTube star! With over 20 videos on his YouTube channel, ranging from topics like patients’ stories and testimonials, procedure overviews, as well as video seminars, Dr. Dirk Rodriguez helps weight loss surgery candidates in Dallas and surrounding areas understand weight loss surgery.

His videos are posted as an informational tool that gives potential weight loss surgery patients some knowledge about different procedures, payment options, and success stories. His YouTube channel is consistently updated with different news about his practice as well as his patients’ heartwarming stories about their procedure processes. Dr. Dirk also posts his video seminars on YouTube so if you are not able make it to his seminar on a certain day you can go to his YouTube page and watch the videos.

We believe that the Dr. Dirk Rodriguez YouTube channel is a great way to help potential weight loss surgery patients and folks interested in bariatrics learn about it through video. We’re not sure about you, but we’re definitely visual learners! So we get excited about any chance we have to learn through video.

Check back with Dr. Dirk Rodriguez’s website and YouTube channel to receive up-to-date news and videos on weight loss surgery in Dallas.