It really comes as no surprise that topping the list for resolutions each year is the old favorite “I’m going to lose some weight while getting in shape!” However, with 2/3 of the adult American population being considered overweight or obese, these resolutions don’t appear to last very long. How many times have you made these same pledges? Taming the bulge typically starts with plenty of good intentions, willpower and motivation, yet after a few months those good intentions seem to feign. The home treadmill or elliptical machine somehow turns into an extra clothes rack or closet. Determining how to make these resolutions work all year long is the problem.
The enthusiasm to make healthy changes, especially with diet and exercise, tends to fade within a few months. To create lasting change and make it stick means being prepared to make some long-term sacrifices. However, many people are resistant to change due to fear of the unknown. Although unhealthy habits can be harmful, they are familiar. The consequences of bad habits can be quite drastic to our health. Yet, what we do know is that alterations in diet and regular exercise reduces the risk of some cancers, helps achieve and maintain weight loss, lowers blood pressure, enhances mood, and even increases longevity. Write down the pros of adopting healthy habits versus the cons of not adopting these habits. But that’s just really some of the rationale for getting healthy, what makes us stick to this healthy lifestyle?
A good start is by developing a specific plan of action, and making that plan a priority. Determining a strategy for getting past fitness and diet obstacles ahead of time will increase the success of the program. This would include setting both short and long-term goals, what types of foods to eat and which ones to lie off of. Specifically planning the types of exercises you will do each week and how often is also part of that strategy. Set reasonable goals, as unattainable goals may lead to abandoning the program early on. Imagine telling yourself you have to do 300 sit-ups everyday. The likelihood of sticking to that is minimal. If you’re not sure how to design a program, hire a personal trainer to develop an appropriate one for you.
Some people falter because they lack support in their efforts. Form a support group of family and friends who will help cheer you on, motivate, and challenge you throughout your program. Get a workout partner who has similar goals and is interested in developing good habits. Surround yourself with people who have a positive influence on you and the healthy habits you are undertaking.
Don’t look at the program as a punishment for unhealthy eating, boring, painful or time consuming. Most people won’t last very long with that kind of attitude. Try to look at it in a different light. Think of it in terms of a break from a stressful day, an opportunity to let your mind rest, a way to boost energy and mood, or a significant way to improve the quality of your life.
Whatever you do, don’t go out there and just start something impulsively as you’re likely to quit it impulsively as well. It doesn’t need to begin on January 1st. Sticking to your resolution can work by planning appropriately, setting realistic goals, creating a network of support, adjusting your attitude towards the plan, and enjoying the improvement in your quality of life.
