Happy New Year!
Here are the most common New Year’s resolutions according to Time Magazine:
Top 10 New Year’s resolutions
- Lose Weight & Get Fit
- Quit Smoking
- Learn Something New
- Eat Healthier & Diet
- Get Out of Debt, Save Money
- Spend More Time with Family
- Travel to New Places
- Get Less Stressed
- Drink Less
Did you notice that half of them are health related?
Unfortunately 25% of resolutions fail within the first week and more than 50% have failed by 6 months.
So they could also be called the top 10 most commonly broken resolutions.
So, why do resolutions fail?
- Goals are too big.
- Skills are not developed to maintain goals.
- Support systems are not in place to reach goals.
New Year’s resolutions should be lifestyle changes, and lifestyle changes require realistic goals, skills and support systems to be successful.
So if your resolution is to lose weight and get fit…
- Goals: Aim for 1-2 lb weight loss per week. We all want to lose weight quickly, but the thing that people who lose weight and keep it off have in common, is that they lose it at a steady pace of about 1-2 pounds per week. Sure, you can drop 10 lbs in a week, but chances are you are doing it by making drastic restrictions to your diet, and this will only lead to weight gain further down the road. With a loss of 1-2 lbs per week, you can learn realistic habits and make changes that will last a lifetime.
- Skills: 1 lb equals 3,500 calories so to lose 1-2 lb per week you need to create a deficit of 500 calories a day through diet and increased exercise (500 calories x 7 days a week = 3500 calories per week). Work with a personal trainer to find enjoyable ways to incorporate physical activity (burn 100 calories with 11 minutes of zumba 6 minutes of running stairs, or 15 minutes of shoveling your neighbor’s walk). Meet with a dietitian to learn how to make your favorite recipes healthier, how to grocery shop on a budget, and go-to cooking techniques.
- Systems: Start tracking your exercise and food. You could use pen and paper, an app like MyFitnessPal, a website like SuperTracker, or a tech gizmo like FitBit. Let friends, family, and coworkers know how to support you – they can’t read your mind. Clean out your fridge and cupboards so your environment supports healthy choices.