The time for New Year’s resolutions is here, and of course, resolution success! Some common resolutions are to lose weight, exercise more, quit smoking, quit drinking, eat less fast food, drink less soda, spend less money, save more money….. the list could go on and on. However, the most popular resolution by far every year is to lose weight.
Even though these resolutions are set with the best of intentions, only less than 50% of people will actually stick to them. The percentage of people that actually keep their resolutions in the long-term are:
• 1 week: 75%
• 2 weeks: 71%
• 1 month: 64%
• 6 months or more: only 44%
Why do so many resolutions fail? Some reasons are:
• The goal is too big – It feels too “unattainable.”
• We are creatures of habit – People can’t change all of their habits overnight. It takes small steps to build new habits.
• Unrealistic Expectations – Some people think they can lose 20 pounds in a week because that’s what they see on infomercials. When they don’t, they give up.
Here are some tips of how to be in the minority this year and actually keep your resolutions:
1) Write down your goal and why it is important to you – Keep it visible so you remind yourself each day of what you want to accomplish. Place it on your mirror, on the refrigerator, or on your phone. When you see your goal each day, you’ll remind yourself what you are working towards.
2) Set small, attainable “baby goals” – Setting small goals is the key to long-term success! For example, some baby goals could simply be calling gyms and getting prices, getting a new pair of sneakers to encourage your daily walks, bringing your lunch to work, or waking up 10 minutes earlier so you can eat breakfast. Setting small goals makes you feel successful and productive.
3) It takes 21 days to make a habit – It was scientifically proven by Dr. Maxwell Maltz in 1960 that it takes 21 days, or 3 weeks, to make a habit. Give yourself 21 days to stick to your New Year’s resolution. Anybody can do anything for 21 Days!
4) Reward yourself along the way – As you achieve each “baby goal,” treat yourself with non-food items. Get a massage, go see a movie, go shopping for new clothes.…when you hit each goal, reward yourself!
5) Keep yourself accountable – Tell your friends and family members of your goals, or even work with a health coach or a personal trainer. Just sharing your goals with others will help you stay on track.
By Fitmo Coach Justine SanFilippo, MS, CHC, CPT. Justine has kept off 45 lbs and 4 sizes for over 15 years and is the author of “Lose Your Inches Without Losing Your Mind!”. If your goal is to lose weight, eat healthier, reduce stress, increase energy, or just totally revamp your lifestyle, she is the coach for you. Justine will help you in your journey to achieve your goals!