If you're like most people then you start the new year off with a bunch of resolutions that concern your eating, drinking, your workouts and your health. After the holidays we're typically tired of the heavy foods that made us put on weight. We're done with drinking too much and staying up too late. And we might also be done with being lazy and forgoing our workouts for family parties and nights on the couch.
Chances are it's the same every year and we swear to make a change with the new year. If you want your New Year's resolutions to actually become part of your lifestyle and not just a way of life in January, then you need to avoid setting resolutions that get you nowhere.
Here's an interesting tidbit. While people think January is the busiest month for most fitness businesses, it's actually February. Why? People make their resolutions and do their best to change their eating and workouts. However, most people go about it the wrong way and end up restricting their food intake and overdoing the exercise so much that they lose interest within weeks. If the workouts aren't effective then the new gym membership is soon abandoned, because - what's the point of doing something that doesn't work. So, February rolls around and people realize that they can't do it on their own and they need to enroll professional help.
To help steer you in the right direction - which means you are seeing a change in your body, in your energy and in your health, here are the New Year's Resolutions not to make:
1) I will lose 20 lbs in January!
Setting unrealistically high goals is pointless. Firstly, the only way to accomplish that would be to restrict yourself quite a bit. Unless you know how to eat an effective fat burning diet, you'll quickly feel deprived and lose your focus. Also, what happens if the first week rolls around and you realize you haven't lost more than 2 lbs? That means you'll have to lose 18 lbs in 3 weeks and that puts enormous pressure on you with more time spent in the gym than initially planned and more restrictive meals. You get the idea: Set realistic goals that motivate you and aren't so much focused on a number on the scale. Instead, focus on body fat percentage, clothing sizes lost and inches lost. Those numbers actually relate to actual outcomes, whereas the number on the scale can be deceiving.
2) I will never eat a cookie again!
Never say never because the first time you'll be seated in front of a gooey cookie you will want it. The forbidden is so much more appealing than the foods you allow yourself to eat. Eating something forbidden leads to food binges, whereas eating something that you allow yourself to enjoy will require smaller amounts to satisfy you. So, stop categorizing foods as good or bad and you'll feel a lot less draw towards the bad foods. You could instead consider cookies "fat storage" foods because they will make you fat if eaten in excess and you could consider chicken breast "fat burning" food because it will help you burn body fat. Just by changing your labeling of foods you can change how you respond to them.
By changing your view of "bad" foods you also eliminate guilt. Feeling guilty after overindulging leads most people down a terrible path. When you feel guilty after eating foods you shouldn't have, chances are you're promising yourself to work out more, restrict your food intake more, and undo the damage with crazy diet feats. Nothing you can keep up in the long run anyways...
Plan ahead and include cheat meals into your diet. Don't try to tell yourself you'll never eat sweets again. It's not only unrealistic but it's also no fun if you deprive yourself of all foods that you enjoy. The key is to use them at the right time.
3) I will work out one hour every day!
That's a great goal but chances are once you miss one workout you will say to yourself "I missed one, so I might as well miss tomorrow as well because I can't live up to my goal anyways." So, the story continues and your high ambitions to work out every day are already a thing of the past.
Rather than focusing on spending a certain time in the gym or a certain time running, plan a fitness event to work towards. Perhaps you've always wanted to sign up for a 5-mile road race or do an obstacle race, such as the Spartan Race or Tough Mudder. Or, you may want to run a half marathon or do a triathlon. Sign yourself up for an event and then tailor your workouts towards the special day. You might want to join a training team or hire a trainer or coach, or you might find plans online or buy a book. It's so much more appealing to train with a purpose rather than getting on the elliptical and not getting off unless you've burned 400 calories. Also, focus on quality of workouts rather than quantity. A 20-minute workout at home can be 5 times better than an hour-long workout at the gym, depending on how you structure your workout.
4) I have to be perfect to succeed!
So, what's the magic about January first that makes people think that they need to start the new year with a clean slate and keep it that way? Why couldn't you start making lifestyle changes on February 3rd and experience the same benefit? Well, people love making new starts and moving on from the past, but part of that is understanding that there's nothing magical about January 1st. Every day is a new opportunity for you to replace negative behaviors with new ones. Simply deciding to drink more water every day has numerous health benefits. Taking the stairs every day instead of the elevator adds up over time. Or, simply replacing your afternoon cookie with a chocolate protein shake will help you drop several pounds over the course of a year. There's no need to turn your whole life upside down to see a change. In fact, you're better off committing to making ONE or TWO small changes that you will be able to stick to rather than deciding to drop 20 lbs in one month and subscribing to behaviors you can only maintain for 2 weeks.
People who are successful resolution makers set goals and reset them throughout the year, based on what they have accomplished, what has worked and what hasn't, and to adapt to the ever-changing life we live.
They focus on the ACTIONS rather than the goals because the actions will get you to your goal.
Among my new year's resolutions for 2012 are the following:
Chances are it's the same every year and we swear to make a change with the new year. If you want your New Year's resolutions to actually become part of your lifestyle and not just a way of life in January, then you need to avoid setting resolutions that get you nowhere.
Here's an interesting tidbit. While people think January is the busiest month for most fitness businesses, it's actually February. Why? People make their resolutions and do their best to change their eating and workouts. However, most people go about it the wrong way and end up restricting their food intake and overdoing the exercise so much that they lose interest within weeks. If the workouts aren't effective then the new gym membership is soon abandoned, because - what's the point of doing something that doesn't work. So, February rolls around and people realize that they can't do it on their own and they need to enroll professional help.
To help steer you in the right direction - which means you are seeing a change in your body, in your energy and in your health, here are the New Year's Resolutions not to make:
1) I will lose 20 lbs in January!
Setting unrealistically high goals is pointless. Firstly, the only way to accomplish that would be to restrict yourself quite a bit. Unless you know how to eat an effective fat burning diet, you'll quickly feel deprived and lose your focus. Also, what happens if the first week rolls around and you realize you haven't lost more than 2 lbs? That means you'll have to lose 18 lbs in 3 weeks and that puts enormous pressure on you with more time spent in the gym than initially planned and more restrictive meals. You get the idea: Set realistic goals that motivate you and aren't so much focused on a number on the scale. Instead, focus on body fat percentage, clothing sizes lost and inches lost. Those numbers actually relate to actual outcomes, whereas the number on the scale can be deceiving.
2) I will never eat a cookie again!
Never say never because the first time you'll be seated in front of a gooey cookie you will want it. The forbidden is so much more appealing than the foods you allow yourself to eat. Eating something forbidden leads to food binges, whereas eating something that you allow yourself to enjoy will require smaller amounts to satisfy you. So, stop categorizing foods as good or bad and you'll feel a lot less draw towards the bad foods. You could instead consider cookies "fat storage" foods because they will make you fat if eaten in excess and you could consider chicken breast "fat burning" food because it will help you burn body fat. Just by changing your labeling of foods you can change how you respond to them.
By changing your view of "bad" foods you also eliminate guilt. Feeling guilty after overindulging leads most people down a terrible path. When you feel guilty after eating foods you shouldn't have, chances are you're promising yourself to work out more, restrict your food intake more, and undo the damage with crazy diet feats. Nothing you can keep up in the long run anyways...
Plan ahead and include cheat meals into your diet. Don't try to tell yourself you'll never eat sweets again. It's not only unrealistic but it's also no fun if you deprive yourself of all foods that you enjoy. The key is to use them at the right time.
3) I will work out one hour every day!
That's a great goal but chances are once you miss one workout you will say to yourself "I missed one, so I might as well miss tomorrow as well because I can't live up to my goal anyways." So, the story continues and your high ambitions to work out every day are already a thing of the past.
Rather than focusing on spending a certain time in the gym or a certain time running, plan a fitness event to work towards. Perhaps you've always wanted to sign up for a 5-mile road race or do an obstacle race, such as the Spartan Race or Tough Mudder. Or, you may want to run a half marathon or do a triathlon. Sign yourself up for an event and then tailor your workouts towards the special day. You might want to join a training team or hire a trainer or coach, or you might find plans online or buy a book. It's so much more appealing to train with a purpose rather than getting on the elliptical and not getting off unless you've burned 400 calories. Also, focus on quality of workouts rather than quantity. A 20-minute workout at home can be 5 times better than an hour-long workout at the gym, depending on how you structure your workout.
4) I have to be perfect to succeed!
So, what's the magic about January first that makes people think that they need to start the new year with a clean slate and keep it that way? Why couldn't you start making lifestyle changes on February 3rd and experience the same benefit? Well, people love making new starts and moving on from the past, but part of that is understanding that there's nothing magical about January 1st. Every day is a new opportunity for you to replace negative behaviors with new ones. Simply deciding to drink more water every day has numerous health benefits. Taking the stairs every day instead of the elevator adds up over time. Or, simply replacing your afternoon cookie with a chocolate protein shake will help you drop several pounds over the course of a year. There's no need to turn your whole life upside down to see a change. In fact, you're better off committing to making ONE or TWO small changes that you will be able to stick to rather than deciding to drop 20 lbs in one month and subscribing to behaviors you can only maintain for 2 weeks.
People who are successful resolution makers set goals and reset them throughout the year, based on what they have accomplished, what has worked and what hasn't, and to adapt to the ever-changing life we live.
They focus on the ACTIONS rather than the goals because the actions will get you to your goal.
Among my new year's resolutions for 2012 are the following:
- I will get more sleep and get 7 hours at last twice a week. I will get to bed early on days I feel exhausted rather than pushing myself to stay up.
- I will stay focused on drinking 3 liters of water a day. I will keep a water bottle in my bag and at my desk.
- I will make more time to play and have fun, meet friends and travel. I will do that by planning my schedule better and making long-term plans to take time off.
- I will focus on spending more time on doing the things I love and do best. I will pass on tasks that I don't need to do or aren't worth my time.
- I will continue to surround myself with people who are positive, encouraging and supportive and avoid those that are draining my energy.
Source: http://chrisprasojo.com/blog/2009/03/our-day/happy-life-15/
I hope you're starting 2012 with renewed focus, excitement for the new year and always strive to live your best life!
Happy New Year!
Cheers, Ariane
Happy New Year Ariane.
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