As the holidays come to a close and we’ve had our fair share of alcohol and sweets, we look towards the New Year as a cleanse from unhealthy habits and a revamping of healthy ones. However, many of us make the same resolutions year after year, without any success. Did you know that only 8% of Americans are successful in their New Year’s Resolutions? Why is that??
I believe it’s because we set ourselves up for failure from the very beginning. We do not know how to make and plan for sustainable change. We decide on New Year’s Eve that we are going on a detox diet, and joining a bootcamp, only to back out on January 2.
Instead, why don’t we make 2017 the year that we make change for good?
Here are 5 Steps to Achieve Your New Year’s Resolutions
1. Clearly Define The Goal
Take the following two examples:
Mark says, “This year, I want to be healthier and lose weight!”
Kyle says, “This year, I want to lose 15 pounds by June.”
Mark’s goal is great, but it’s unclear. Kyle’s goal is a SMART goal – Specific, Measurable, Attainable, Realistic, and Timely.
We want to have goals like Kyle.
Take whatever it is that you want to achieve, and clearly specify it. Numbers and dates are an effective way to do this.
2. Define the Habits Needed to Get to the Goal
Sticking with Kyle’s intention of losing 15 pounds by June, what are the habits he needs to practice to achieve this?
Well, he has to eat less and move more.
OK, what does that look like in real life?
Well it could be jumping up and down for 45 minutes a day and eating raw kale for breakfast, lunch, and dinner. But Kyle wants more sustainable progress than that.
Kyle decides that he wants to hire a trainer to work with twice a week and do some low-intensity cardio once a week. Great! That’s three more days of movement than he had before! And as long as he hires an educated and qualified coach, he is going to gain immense knowledge on how to train his body that will stick with him for a lifetime!
Click HERE for 5 Questions to Ask Yourself Before You Join a Gym or Hire a Trainer.
Now onto eating less. What does that look like? Maybe Kyle wants to decrease his sweets and alcohol intake, and increase his protein and veggie intake. Awesome! The cutback in sweets and alcohol will lower his calorie count, and the increase in protein and veggies will improve his satiety and keep him fuller for longer. All things that will lead to his weight loss goal!
3. Focus on ONE Thing at a Time
Kyle has a lot of habits to begin practicing. He needs to do three workouts a week, plus decrease his daily treats (sweets and alcohol) and figure out how to incorporate more protein and veggies (How the heck do you cook kale?)
The trainer will work with Kyle to keep him on track and master a few movements at a time. His nutrition can be approached in the same way. Instead of trying to quit alcohol and sweets completely and start eating all raw, organic, and grass-fed meals, Kyle can choose ONE thing to master first.
But what should he chose? For that, you’ll need to read #4.
4. Chose the Low Hanging Fruit
Kyle decides that his first focus will be decreasing sweets. He could begin by completely clearing out his cabinets and claiming to never touch a piece of cake again for the rest of his life. Or he could chose the low hanging fruit, and pick something attainable. He decides to only eat sweets on the weekend. Great! He still gets to indulge, but he also significantly decreases his weekly calorie count which will help in his weight loss goal!
Pick the low hanging fruit. That one at the top might look shiny, but I can tell you from personal and professional experience that sustainable steps are much better than jumping high only to land on your butt.
Want help in creating healthy nutrition habits? I’ve got the program for you! Just email me at firstname.lastname@example.org to find out more!
5. Have an Accountability System
It’s been proven over and over that working in a group or team is much more effective than going it alone. Whether you join a gym or hire a trainer that holds you accountable, or you start a nutrition program with friends, make sure you have someone to give a helping hand or a kick in the butt when you need it.
There you have it! 5 steps to achieving your New Year’s Resolutions!
Want to chat more about how to accomplish goals? Reach out!