Five tips for keeping fitness resolutions
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Many people resolve to get healthier in the new year, only to find themselves throwing in the towel a few weeks later, or just about right now. Here are five of my best tips to help make your resolutions stick:
1. Planning is key
Once you’ve defined your goal, you’ll need a clear plan to guide you through. If you’re starting a new exercise program for example, be specific about when and where your workouts will be, what type of activity you are doing, and how frequently. Having set ‘appointments’ dedicated solely to meeting your objectives provides greater structure and consistency, which in turn, helps you to build a habit.
If you are dieting, make a grocery list that adheres to your new way of eating, and take it with you each time. Another tip is to clean out the fridge and cupboards of the foods that you know you tend to overeat; this gives you a truly “fresh” start in the New Year.
2. Invest in fitness gear that feeds into your resolution
Depending on your goal, this might be a new pair of training shoes or outfit, or it could be equipment such as free weights, exercise video, jump rope, stability ball or pedometer. Treating yourself ahead of, as well as during and after, your goal is reached is a great way to keep resolutions fresh in your mind.
3. Keep your goals realistic
To ensure that your expectations don’t exceed your capabilities, make resolutions that are within your reach. If you’ve resolved to get into better shape, you could start by learning one new weight training exercise per day for your first week along with taking a brisk walk, and add to this a little at a time as you go.
If weight loss is a priority, set a reasonable timeline related to the amount you want to lose. Instead of starving yourself to try to lose weight quickly, eat sensibly and stay active because you want to be healthier. Take it one day at a time, and take comfort in knowing that slower, steadier weight loss is not only healthier, but more long lasting.
Starvation/deprivation diets usually have a rebound effect, slowing down the metabolism, and creating cravings that lead to binging and gaining the weight back. Dropping an average of two to three pounds per week is realistic and manageable, so as the weight comes off, you’ll find yourself much less stressed in the process.
4. Make it your own
There is a big difference between wanting to reach a goal for yourself, and feeling as if you must do it to please someone else. Resolutions should not be looked at as punishments, rather, as new healthier habits that you are rewarding yourself with, so whenever possible, avoid allowing others to dictate what you should and shouldn’t be doing.
5. Keep a log book of your progress
Your list might include how much better you look and feel now that you’re working out, or how much greater your flexibility, endurance and stamina have become. Understanding the control you have to reach your goals and all of the things that can come from it will keep you moving forward.
Putting thoughts to paper will also give you greater perspective and insight into any stumbling blocks that keep you from pushing ahead, and help you to re-focus on your goals. Common excuses we put in our own way are lack of time, being too old or too tired to exercise, or telling ourselves that exercise is too difficult.