We're just a few days away from a new year! Are you thinking about all the things you'd like to change? Are you making resolutions to make 2016 your best year ever? Be careful, you might just be setting yourself up for disappointment. Studies show 8 out of 10 New Year's resolutions fail. Why does that happen and how can we avoid it? Here are 5 of the biggest reasons why New Year's resolutions fail and suggestions on how to plan for success.
New Year's Resolutions fail when you:
1. Try to change too much, at once. Don't bite off more than you can chew. Going into a new year often signals us to make a mental wish list of things that would make our life better (or so we think). I will be happier if… I lose weight, make more money, save enough cash to put in a pool, spend less time at work, get my master's degree, find true love, etc. Yikes!
Suggestion: Resolutions, like goals, should be realistic. Instead of a long list of things you'd like to change, try to focus on one or two target goals that will get you started in the right direction and may lead to more success down the road. For example: Commit to 30 minutes of exercise every day. Stick with it and you will likely lose weight. You will feel good about yourself and become more confident and that may lead to a promotion and more money. Maybe even enough to set some aside for your education or a new pool. And looking and feeling better may even capture the attention of your one true love! So be realistic and stay committed. Things will improve with time.
2. Set a goal that's too big. Keep it simple, Sally! Don't expect to go from the couch to 5K overnight!
Suggestion: Resolutions should be attainable. Set a goal to run for one mile. Once you reach that increase the goal to 2 miles, and so on. Celebrate each milestone and take pride in your accomplishments. Progress is progress, no matter how small!
3. Focus on the outcome and not on change. Want to lose 20 pounds? That's an awesome goal! Losing that extra weight will improve your health and make you look and feel great. But let's face it, wishing for it is one thing, but if you expect results you have to change your behavior.
Suggestion: Replace bad habits with better choices. If you are serious about losing 20 pounds you have to work for it. Exercise every day and improve your nutrition. Changing you lifestyle should be your goal. Make a habit of exercising at least 30 minutes each day and eating 3 healthy meals and 3 healthy snacks each day and your new lifestyle will lead to the outcome that you want.
4. Don't change your environment. How do you expect to lose weight if you have a kitchen full of junk food? How can you expect to run a marathon if you are surrounded by people who tell you that you'll fail? How can you expect to save money if you go shopping every day?
Suggestion: Distance yourself from the things and people in your life that are distracting and threaten your success. That doesn't mean you have to cut off all ties with the people in your life who aren't supportive, just allow yourself the separation you need to focus on your goals.
5. Assume small steps won't matter. It's the repeated pattern of small seemingly insignificant behaviors that over time will lead to big rewards. Let's say you want to lose weight so you decide to join a gym and workout every morning for 90 minutes. Yet you continue to each out for lunch and drink 2 sodas each day. Working out may help you avoid putting on more weight but you likely will not lose either.
Suggestion: Want results? Identify your biggest mistakes or challenges and focus on changing that behavior each and every day. Doing more is not always the answer. Making better choices is. Try working out for just 30 minutes each day but give up the soda and fast food. You may only lose 1/2 pound each week, but over the course of a year that adds up to 26 pounds!
Set yourself up for success in 2016. Is losing weight, getting fit and improving your health on your wish list? Join an online fitness and nutrition challenge group. Challenge groups are convenient, affordable and provide you with a positive environment, accountability and all the support you need so you will not fail! New groups start every Monday and signing up is easy. Just fill out this form to tell me a little more about yourself and your goals. I use this information to help place you in a group that best meets your needs. Are you new to fitness? No worries, there are groups for all interests and levels of fitness. Simply complete this form or email me and I'll be in touch:
brendalajay@gmail.com
Online contact and registration forms from Wufoo.
Brenda
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