Read this before you write your 2020 resolutions list.

I love this time of year!  The holidays are over and there's a small window of time for everyone to slow down, recover and think ahead about the New Year (and decade!).  For many years, I used this time to solidify the goal that usually held my number one spot year after year which was some form of body control, weight maintenance, food elimination or weight loss.  I was like most American women in thinking that this wasn't just an optional goal, but my duty as a female in our thin obsessed culture.  

What I know now that I wish I would've known then is that dieting and long term weight loss simply don't work.  Studies show that 95% of people who go on a diet will regain the weight they lost and 2/3 of these people will actually gain back more weight than they originally lost. While many diets do work in the short term, the long term results that people want are only achieved by less than 5% of dieters. This so-called successful 5% of people very often show signs of disordered eating, mental duress and their weight loss numbers are usually far less than 10% of their total body weight lost....think 5-10 pounds.

It's not commonly talked about, but one of the biggest causes of weight gain is yo-yo dieting which you can read about in this study.  Yo-yo dieting in and of itself is also harmful to our bodies. If all this isn't enough to deter you, studies also show that the health benefits that people notice while losing weight CAN'T be attributed to weight loss alone.  Very often, the health benefits noticed are because of other health behaviors people participate in while trying to lose weight like getting more sleep, drinking more water or moving their bodies more. 

I also wish I had known that size doesn't determine our health. We've been brainwashed through our current diet culture into thinking that thin is good and fat is bad, but this is simply untrue.  Research doesn't support this claim and the reality is that there are people in larger bodies in great health and people in smaller bodies in poor health and vice versa.  

Knowing these facts, you may be wondering if not weight loss, then what? 

What are the factors that could actually contribute to my health?

Here's the top 10:

1. Movement that totals 30 minutes a day 5 days a week.  You don't need to knock yourself out for 90 minutes a day at your local gym.  A brisk walk around the block is sufficient. You can even break up your activity sessions into 2 different 15 minute blocks.  The most important thing is to find movement that you love that feels good to your body.  The motivation to move shouldn't be fueled by weight loss, it should be fueled by joy and because you feel good after completing the activity.  
2. Eat more than five servings of fruits and vegetables per day.  If you've spent some of your  life dieting, you're probably used to taking certain foods (or entire food groups) out of your diet.  It's time to start thinking about adding things in instead of taking things away.  
3. Drink no more than one alcoholic drink per day for women and two drinks per day for men.  
4. Don't smoke. 
5. Get adequate sleep. Six to eight hours per night is the general rule.  Figure out the best window for you to get a solid chunk of sleep and then be sure to set up a nighttime routine to help you wind down and relax.  
6. Reduce your stress levels.  When stressful events inevitably arise, make sure you have tools (breathing, meditation, a friend to call, journaling, yoga, etc.) to settle your nervous system and bring your stress levels back down.
7. Choose a job where you have autonomy. The higher up you are in your job, the better your health outcomes. The more say you have on the job, the better.  
8. Get your social calendar in order.  The stronger your social connections, the healthier you'll be.  Plan your next party, go on a date, find a new group to join, go to church or host a club at your house.  Even volunteering can get you out and connecting with people.  
9. Genetics. While genetics are largely out of our control, what we can control is how we feel about the genes that we've been dealt.  How you feel about yourself plays an important role in your health. Make a list of at least 20 things that you appreciate about yourself as a way to improve your self perception.  
10. Decrease environmental factors like pollution. If you live in a high pollution area, try to get into nature as much as possible or you might even consider making a move to a place with better air quality.  

2020 resolutions. A list free from dieting, weight loss and empty promises. Amen.  What do you really want to focus on this year and decade?