It’s that time of the year again—the time when you’re motivated to make a change and stick to it. However, that motivation can easily wither away as the new year becomes, well, not so new anymore.
Diet and fitness changes are among the most common New Year’s resolutions, and it comes as no surprise that it’s one of the busiest times for gyms. There’s enough research to show that most resolutions are abandoned within a couple of weeks following the new year, but we’ve come up with a plan to help you stick to your goals in 2020. (As the world is saying these says, the start of a new decade 🙄)
1. SET REALISTIC GOALS
Realistic goals should be attainable at a slow pace when you first start with your diet and fitness routine. Don’t set yourself up for disappointment. For example, if you’ve never lifted weights before, you probably won’t be lifting 100-pound weights seven times per week at the beginning.
Start with small changes at first. A realistic goal would be to work out three to four times per week, meal prep and stick to a healthy nutrition plan, and lose one pound per week. Don’t think about the end goal, but rather each day as they come. The changes you begin to make should fit into your lifestyle seamlessly. This way you’ll be able to stick with them for months to come.
A common mistake many of us make is having a specific weight be our main goal. While weight loss can be beneficial, you shouldn’t focus on the number on the scale. Muscle mass plays a big part in weight, so you should ideally aim for more energy, better health, and a happier mood.
2. IDENTIFY YOUR TRIGGER FOODS
We all have certain foods we can’t resist. Identify them, then make peace with them. Make it a point to NOT cut these foods out of your diet. That’s right! If you cut them out of your life, you will only crave them more, resulting in a binge.
Instead of avoiding these foods, eat small portions once or twice a week. The key is to not keep them at home or you’ll be more likely to give in to temptation more regularly.
Set a goal to eat healthy food 95% of the time. That, along with a few cheat meals, is a better and more realistic approach than an “all or nothing” attitude.
3. GET A HEAD START
Do you really have to wait until the new year? Start today! The longer you put it off, the easier the excuses will come. Just remember to start out slow so you don’t get burnt out.
Easing into this new and improved lifestyle is important. When changes are too drastic, they become too hard to stick to because it’s so different from your normal routine. Try to start working out and eating healthy at least a week before the New Year. This will give you more time to adjust to the changes.
4. DON’T FORGET TO TRACK YOUR PROGRESS
Monitoring your progress from day one will help keep you motivated as you begin to see results. Not only that, but you can easily set goals and be held accountable when you keep track of your exercise and diet. There are two ways you can track your progress. You can choose from the hundreds of free apps that track diet, weight and exercise, or you can keep a food journal.
A food journal is a manual process, but it still works. Write down everything you eat and your workouts. This will help you observe your diet and fitness patterns and make healthier changes.
5. MANAGE YOUR TIME WELL
Time management is difficult when you first start a new routine. Plan your workouts for the week and hold yourself accountable. Keep a water bottle and a gym bag in your car at all times for when you’re on the go.
Working out in the morning before work is a great way to start the day. Early morning workouts can help motivate you to make healthier choices like moving more and eating healthy all day long. If you’re not a morning person, choose a time of day when you have the most energy.
Meal planning is also an essential step in the time management game. Not only can you prep your meals for the week for easy access, but you also have extra time to plan out macros and nutrition. If you ever feel too lazy to cook and want to run to the nearest fast food restaurant, you’ll have a meal in your refrigerator calling your name instead.
Planning is a big part of making New Year’s resolutions, so use your time wisely in order to stay ahead of your goals.
6. HIRE A NUTRITION COACH
Need I say more? haha