As the new year approaches, so does the rush of New Year’s Resolutions. Think about it: How many times have you made the same resolution each year only to soon forget about that resolution by the end of January? AmmIRight?
I completely understand what it feels like to flounder with the same New Year’s Resolution every year. Then only after a couple of weeks, quit because I didn’t have the motivation or direction to keep going, leaving me feeling guilty and defeated that I failed again.
As we face a new year and with the soon approaching rush of resolutions being made, did you know that 92% of those resolutions will fail? I know, not encouraging to hear, but bear with me because I want you to succeed and not be one of those statistics! Hola!
This year CAN be different! All you need is a little help and an action plan to help your resolutions stick this year.
Here are 5 things you can do to make sure you keep your New Year’s Resolutions and ultimately reach your weight loss and fitness goals.
1. Set realistic goals. Most of us are guilty of setting some pretty high standards for ourselves. Now don’t get me wrong, it’s good to set goals and even what we think may be the impossible. And as much as I wish losing 100 pounds in a couple of months was doable, it’s just not gonna happen.
But seriously take a look at exactly what you want to accomplish then the exact steps (even if they’re baby steps) on what you can do to achieve them. For example, it’s more than ok to write down a big goal you’d like to accomplish this year, but on a smaller scale, write down what you want to accomplish today.
2. Set a clear plan or direction on how you’re going to achieve your resolution/goals. Let’s take weight loss for example. All you know is you want to lose weight and you’re starting a diet on January 2nd, right? But do you know what you’re going to do or are you going to do what you’ve done hundreds of times before or what everybody else is doing and just wing it? This doesn’t sound like a path to success, but unfortunately, it’s the path too many of us have taken too many times before. (Hello to that hasn’t worked or you wouldn’t be in this same place making the same resolution again this year).
This lack of clarity or direction will soon leave you floundering and soon enough throwing in the towel because “this is too hard” or lack of motivation to keep going.
You need to know what you’re going to do and when you’re going to do it….to a tee.
Don’t just set a goal to “lose weight” because most likely, you’re only setting yourself up for failure.
Check out these goals combined with an actual action that will help you reach your goal of losing weight:
- Goal: Drink six glasses of water a day.
- Action: Buy a refillable water bottle, keep it on your desk, drink at least 1 glass of water with each meal.
- Goal: Cut back to only one soda per day (or none at all). 😉
- Action: Replace your soda with water, don’t buy it, avoid the vending machine.
- Goal: Go for a 20-minute walk 3 times a week.
- Action: Schedule it! Walk with a friend, set an alarm on your phone, lay out your walking clothes.
- Goal: Eat one new vegetable a week.
- Action: Plan your meal for the week, make a grocery list, find a new recipe that includes your new vegetable.
- Goal: Pack your lunch at least three days a week.
- Buy a cute lunch box, save leftovers, plan your meals.
- Goal: Eat out two less times this week.
- Action: See number 5.
Everything should be planned and scheduled to take the guesswork out of it. Those who have worked with me before know that one of my favorite quotes is “Fail to Plan, Plan to Fail”. Don’t just have a plan, but have a plan that sets you up for success from the start.
3. Know your Why. As easy as this sounds, it’s often too overlooked. You must know why you’re doing what you’re doing. Why the sacrifice? Why the change? Why are you choosing vegetables over the pasta? Why are you saying no to the bread? Why are you going for a walk when it’s cold outside and you’d rather watch Netflix? You get me?
Friend, your why is your driving force. Forget motivation. Motivation is much too-overrated and an easy pit of quicksand to sink into.
When you lack the drive to make a change, it’s not motivation you lack, it’s a WHY. Your why must be bigger than your desire to stay the same.
Along those same lines, create a Why Board or a Goals Board. Bear with me, but cut magazine clippings, save internet art…(yes, just like Kindergarten)…whatever works for you and literally plaster it all over a poster board of the End Result of what you want to achieve. Keeping it in front of you in OPEN view is not only powerful but cathartic in simply getting it out of your head and putting it to pen and paper.
[Tweet “Make your #Resolutions last this time. Free download from @teamsamfit Goal Setting + Action Plan Worksheet!”]
4. Write it Down. Your struggles, your wins, your goals, how you feel, what you’re eating, what you’re drinking, how much you’re sleeping, how much you’re exercising and how much you’re pooping. Yes, everything. Journaling will double your success rate so it doesn’t matter if it’s on a napkin or a pretty notebook, keep it with you and track everything. Journaling will be your measure against any obstacles that may arise or modifications you need to make in what’s working and what’s not.
This is my favorite journal for keeping track of your meals, snacks, water, sleep, and exercise.
5. Join a support system. Having a strong support system is more important than you may think. It’s huge rather. Like mega. You need personal cheerleaders and other women who have your back when it gets hard. And believe me, it’s going to get hard. There’ll be office parties, birthday parties, dining out and on and on. You’ll be faced with friends who dangle the donut in front of you saying, ‘just one is not going to hurt’. This doesn’t mean you have to narrow your friend list as most don’t mean harm, but they don’t realize just the amount of damage their doing.
Having a strong support system to help you, offer advice, walk your journey with you and be there to remind you that yes, you can do this is critical for a long-lasting commitment that you can actually stick with.
Learn more about Nourish, where I’ve been helping clients lose that weight and fat they’ve never been able to lose before – all without sacrificing or feeling like crap while they’re doing it.
When you finish this plan you’ll feel more confident about yourself, what to eat (and eating out), and can finally stop dieting and start living!