January is a time of new beginnings, which is why many people like to start off the new year with a list of resolutions. More often than not, our resolutions deal with our health - we want to lose weight, get in shape and eat better. These types of goals are incredibly important. Even small steps like walking and reducing your sugar intake improve your heart health, boost your immune system and keep your mind healthy.
Unfortunately, it's all too easy to abandon your resolutions after the novelty of the new year wears off in early February. Here are a few tips for making better resolutions that are easier to stick to:
Start with why, not what
Sometimes we get so focused on the goal that we lose track of why it's important. For example, if you don't know why you're completing a couch-to-5k program, it makes it hard to continue running when you're out of breath and your legs feel like jelly. Write your resolutions with an end goal in mind - for instance, to reduce your cholesterol, improve your cardiovascular health or increase your lung capacity.
Set clear definitions
Saying "I want to get in shape" tells you nothing about how you'll achieve your resolution or when to stop. In fact, it doesn't even define what getting in shape means. Do you want to run a marathon, compete in a weightlifting event or get a black belt in karate? All of these fall under the umbrella of "getting in shape," but they require vastly different training styles. Instead of such a simple resolution, say something like "I want to lose 50 pounds by mid-year" (that's approximately two pounds per week) or "I want to bike 10 miles."
Clearly define your fitness goals.
Make a plan
Now that you've got a clear idea of what you want to achieve, it's time to list actionable steps to make things happen. If you want to start weightlifting, pencil in an hour at the gym at least three days a week. Or, if your plan is to eat better, gather an assortment of recipes and plan to bring your lunch to work every day. Don't assume you'll make the right choice in the heat of the moment and head to the gym or avoid fast food. The more you prepare, the easier it is to stick to your resolutions.
Don't expect changes right away
Developing unhealthy habits happens over time, and it takes just as long to reverse those habits. Part of the reason so many people quit their resolutions at the end of January is because they feel they have nothing to show for their time and effort. Keep at it, and don't let slow growth or plateaus stop you. Once your body starts adjusting, you'll soon notice significant changes on the scale or during your next doctor's appointment.