MANY people begin the new year with promises of a new outlook and a fresh start, and a resolution to do things differently this time around.
The tricky part is sticking with it after the initial excitement and motivation wears off.
The enthusiasm you feel as the ball drops can start to dwindle as the month - and year - passes by.
Here are some tips to help you if you're struggling with your new year's health and fitness goals.
- Avoid temptation.
When directly confronted with temptation, even the best of us give in.
The trick is to avoid situations where you will be tempted. Most psychologists agree the reason we find it so difficult to resist temptation is because our brains are hard-wired to react in a predictable way in certain situations.
To succeed in controlling your behaviour, you first need to control your environment.
Avoid the candy aisle at the grocery store and have some healthy pre-packed snacks to take on the go so your stomach isn't growling when you pass by the McDonald's drive-thru.
- Make your goals healthoriented, rather than appearance-oriented.
Instead of vowing to lose 20 pounds or two sizes, commit to leading a healthier, more active lifestyle.
Fad diets rarely work, and often do more harm than good. You'll have more success losing weight and keeping it off if you focus on becoming healthier, rather than more physically attractive.
Decide to make permanent, healthy changes to your lifestyle and habits, rather than focusing on the number on the scale. A focus on health leads to positive lifestyle changes that can make your weight loss permanent.
- Set realistic goals.
Many people set goals that are so ambitious they have little hope of ever attaining them.
The date seems so far away, they feel like they have lots of time, or the number seems so high they become frustrated.
If you want to lose 50 pounds by next Christmas, start with five or seven pounds by Valentine's Day.
Make a list of short-term goals, and keep track of your progress over a few months or a year.
Hiring a personal trainer who can measure your body fat and let you know how you're doing from week to week can also help you stay on track and maintain your focus.
- Don't be discouraged by failure.
It's important to avoid the all-or-nothing thinking that leads to giving up on your goals.
Just because you had an off week doesn't mean it's time to forget about your resolution.
Just like trying to quit smoking, trying to make permanent lifestyle changes can take multiple attempts.
Have a plan for when you slip up; call a supportive friend, or consult a list of all the reasons you're committed to leading a healthier lifestyle.
If you eat poorly or miss the gym for a few days or a week, it doesn't mean you've failed.
You need to forget about it, move forward and get back to the treadmill.
- Make small changes.
Small lifestyle changes can have a huge impact on your fitness and well-being, thus helping you reach your bigger goals.
For example, instead of having cream in your coffee, drink it black or with skim milk.
Keep pre-cut vegetables handy for when you need a snack.
And, walk as much as you can; take the stairs instead of the elevator, walk up the escalator instead of standing stationary or park a few blocks away from your destination.
Combined, these simple, small changes can add up to a big difference.
Shaun Karp is a certified personal trainer. For further information call his office at 6044207800 or visit his website, www.karpfitness.com.
