Every year it’s the same story, arriving at the same time, as a reminder and as an opportunity. An opportunity which will present itself again in exactly 12 months time, starting in the form of a New Year’s Resolution.
“This is the year! I’m going to lose weight, I’m serious it’s going to happen”. Does that sound familiar?
During the 1st week of the New Year one or two situations tend to play out, firstly you might decide to join the gym and start going daily as your motivation is high. After a week or two you begin to feel good and maybe start seeing results, then in the 3rd week life happens (busy with work/family commitments) and gym starts to take a back seat. Slowly your commitment diminishes and it’s back to square one.
Secondly you might decide to follow the latest diet craze. This usually involves buying expensive supplements or ‘superfoods’ along with a strange ritual like eating cotton wool soaked in juice. It promises weight loss in less than 2 weeks and you do lose the weight but when the diet ceases you soon regain the weight back and more.
Clear initial goals and behaviours which can be maintained in the long term are the key to making healthy changes and seeing results! In the situations shown above these are absent leading the short term results. It’s also important to have both healthy eating and physical activity related goals.
Below is an example of how you might plan your goals, creating a detailed picture of your progress.
Long term goal – Lose 1 stone (14lbs) by April (the goal is measureable as you know exactly how much weight to lose and by when)
Short term goal 1– At 9.30am on Monday, Wednesday and Friday I will go to the gym for a 45 minute workout for the next 2 months (this is specific as you know what to do, when to do it and how long for)
Short term goal 2 – For my afternoon snack I will have a piece of fruit Monday to Thursday. (this is a small and simple goal, it’s flexible as you have days that you can have snacks of your choice).
Adding more short term goals as the weeks go on will help you shift your unhealthy habits to healthy ones. After all I assume that you would like to keep the weight off long term.
Have a great New Year’s and good luck with your resolutions.
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