Did you know that research proves people who make new year’s resolutions are more likely to change a behavior than those who didn’t commit to any goals at the start of the year? The new year is a perfect time to get the fresh restart you’ve always wanted. For many people, this means prioritising their health, nutrition, and fitness.
But unfortunately, a lot of people also fall through their start-of-the year promises. According to statistics, nearly half of the people that set up a new year’s resolution will give up within six months. Are you one of these people?
Here are some tips to help you keep your new year’s resolutions:
Define clear and attainable goals
When planning what you want to achieve, be specific about it! Do you want to lose weight, gain strength and endurance, or manage your chronic conditions? Set clear and achievable goals. For example:
- Instead of saying you want to lose weight: Achieve a clean, healthy and sustainable diet. Cut out unhealthy foods that are loaded with fats, salts, and sugars. You can also aim to exercise for 30 minutes, 3-5 times a week. Or maybe, set the amount of weight you should lose each week! A healthy weight loss would be 0.5-1 kilo per week.
- Instead of saying you want to be stronger: Create an exercise plan that includes both endurance and strength training. Maybe you can finally seek the help of a personal trainer to help you out with your workouts.
- Instead of saying you want to manage your chronic conditions: Set up an appointment with a registered dietitian to help you educate and create diet plans that would help you manage your chronic diseases.
Keep a record of your progress
Self-monitoring how far you’ve gone in terms of your goals can help motivate you and keep your resolutions longer. Here’s how you can do it:
- Download tracking applications on your smartphones. There’s MyFitnessPal for calorie and weight tracking, Daily Water to help you monitor your hydration, even a built-in application in your Health app to track your sleeping schedules.
- Start a journal. Some people appreciate their progress better when they’ve written them down. You can start journaling and tracking the weight you’ve lost, jot down how you feel with whenever you feel hungry, or logging in your calorie intake and expenditure for the day.
Share your goals to your friends and families
When you’ve announced what you want to achieve to your family and friends, you’re more likely to feel accountable and keep your new year’s resolutions. You can even go as far as sharing it to your social media accounts and update people in your progress. This sets up an additional motivation since you’re also making other people more aware of your progress. It’s also beneficial for the days when you feel demotivated as your family and friends can you the boost and encouragement you need.