Every year, people around the world use January 1st to make a change in their lives. Holidays are over, it’s a fresh new year… it’s time to finally take care of your health!

However, year after year, most people give up on their New Year’s Resolutions within two months. Why is that? Well, it’s because they’re not realistic or specific. Achieving a goal takes more than just saying “I want this to happen”. You need to set a practical goal AND come up with a plan to achieve this target.

So, with that said, here are our top five tips to help you jumpstart your New Year’s Resolutions so that you can actually stick with it and reach your goal this year:

  1. Be realistic. It’s great to shoot for the stars and challenge yourself, but choosing a random target that is unattainable will only make you want to give up. For example, if your goal is to lose weight, don’t just say “I want to lose 50 pounds this year” – especially if the most you’ve ever lost in a year is 5-10 pounds. Instead, shoot for a target of 10-15 pounds; and then if you hit that goal earlier than expected, start a new one!
  1. Set a timeline. A big part of sticking to your goals is having a clear end in sight. Using the example above, you could set a goal of losing 10 pounds by the end of April. Additionally, I recommend setting mini-timelines along the way to help keep you motivated. For example, “I am going to lose three pounds by the end of January”. Having mini-goals like this along the way helps to make the process seem less arduous, thus reducing the risk of quitting.
  1. Set a plan (and be realistic). It’s no surprise that commercial gyms are very crowded in January, and then start to get less crowded as the year goes on. That’s because most people will just go into the year saying “I’m going to exercise more” (a very loose goal) or go with a more specific, yet unrealistic, plan of working out six days per week (compared to the 1-2 days per week coming into the year). Instead, be practical and look at your schedule and what you’re physically capable of. For most people, it may be something like 3-4 days per week in the gym, or going for a run 3 days per week.
  1. Tell others about your plan. When you get others involved in your goals, especially those you live with, it can be a lot easier to stick with them. Not only does it provide accountability, but these individuals can also provide support along the way. For example, if you plan to go to the gym more or go out to eat less, it can be helpful for those around you to be aware of these plans so they can be more understanding of the changes.
  1. Make it fun!! Taking care of your health doesn’t mean you need to suffer. Find something you enjoy and make sure to incorporate that into your plan. For example, if you really dread lifting weights or going to the gym, then don’t make it your goal to lift 4-5 days per week. Instead, find what you enjoy! Do you like running or preparing for competition? Sign up for a half marathon and set a training plan! Do you like structured workouts with other people? Join a group fitness class! Or maybe you have a dog that loves long walks; make it a goal to do a certain amount of long walks each week (because who doesn’t love making their dog happy!).

In the end, your goal should be something that YOU want. It doesn’t need to be weight loss or health-related. However, no matter what you strive to achieve this year, setting a goal and plan that you can easily stick to is the most important factor to ensure success. Happy New Year!

 

Derek Lipton sports dietitian

 

Author Profile: Derek Lipton

Derek Lipton MS RD CSSD CSCC Registered Dietitian, Sports Dietitian, and Strength Coach

Derek is a Sports Dietitian and Strength Coach with several years of experience working with elite athletes all over the world. Prior to starting his own business in 2018, Derek worked with top level Division 1 athletes at both University of Georgia and Duke University, where he gained invaluable experience and education to help athletes perform their best.

Derek uses a balanced approach to nutrition, avoiding fad diets and making sure all foods fit. He believes the best diet plan is the one that incorporates the foods you currently eat, and focusing on portion sizes and filling in the gaps. There is no one-size-fits-all approach, and Derek believes that applying individualization along with specific science creates the most optimal results.