It's almost the New Year. As the clocks strike midnight, many people have weight loss resolutions that they want to accomplish. However, the odds are stacked against you. It's estimated that by the end of the first week of the New Year, 23% of people have quit their resolutions. By the end of the first month, nearly half have quit. In fact, only 9% of Americans accomplish their resolutions.
That doesn't mean you shouldn't make New Year weight loss goals. They just have to be smart, realistic and attainable.
Don't do too much, too soon
While it's wonderful to have long-term weight loss goals, it's important to start slow, especially if weight loss, fitness and nutrition are new to you. Too often, people create goals that require massive changes to their daily lives. Whether it's waking up an hour early to workout or losing weight quickly, these are major life disruptions that are most likely to fail.
Rather than making drastic life changes, focus on enhancing your current quality of life in small ways.
For example, if you drink multiple cups of coffee every day, try drinking one less for a couple of weeks. Then you've accomplished a goal and can take that momentum to adding onto that goal.
Understand that consistent small actions can have big results
We live in a world where everything happens quickly. Unfortunately, weight loss goals are not one of them. Whether it's dropping a few pounds, running faster, or setting a personal best at the squat rack, these health goals can take time.
When it comes to accomplishing your New Year's weight loss resolutions, consistency is the most important thing. Some days, you won't feel like going tracking your calories, and that's okay. If you're having trouble with consistency, there are two tips to follow.
- Always do something, even if it's small. If you were supposed to run two miles that day, but are really not wanting to or you don't have time then shorten that run. Only run for 1 mile or just go for a long walk. Doing something keeps the momentum going, helping you feel like you're not off track.
- Track your goals. Because weight loss goals can be time consuming, frequently tracking them is essential. Most smartphones and smartwatches now track many health parameters. Use that to your advantage by making little challenges for yourself.
Never compare your progress to someone else
Comparing your weight loss progress to others, whether it's family, friends, or social media influencers, can be detrimental to your well-being. Every individual has a unique starting point, genetics, and lifestyle, making comparisons inherently unfair.
Comparing your weight loss progress to others, whether it's family, friends, or social media influencers, can be detrimental to your well-being. Every individual has a unique starting point, genetics, and lifestyle, making comparisons inherently unfair.
Weight loss is a personal journey, and what works for one person may not be suitable for another. External appearances can be deceiving, and social media often portrays an idealized version of reality. Focusing on someone else's achievements may lead to unrealistic expectations and demotivation.