How many times have you set the same new years resolution… over and over and over again? Why is it that we set the same goals year after year? And why is it that each time we think THIS IS THE YEAR I’M GONNA REALLY MAKE IT HAPPEN?! Yet, we don’t do anything differently than we have in the past…
If you are serious about your goals and ready for this to be your year, follow these steps towards a lasting transformation!
Write it down! – Research shows those who write down their goals are 42% more likely to achieve them, compared to not having them written down. Whether written on paper, typed out, or saved on a device, being able to see it MAKES IT REAL! When our goals are just floating around in our heads, they are only an idea. But when they are written, there is a commitment! Also, having your goals somewhere you can see them regularly, is a perfect reminder to keep you on track.
Declare it!- Although it can be kinda scary and feel vulnerable, let others know about your goals. Whether it’s a trusted friend, close family member, or a post on social media to everyone you know, there is an added level accountability when you share what you are working on. You don’t want to be the person who is all talk and no delivery, right? Accountably is HUGE in that way.
Know your WHY- So why do you want to lose 30 pounds, or run that half marathon? What motivates you? Is it to honor someone you’ve lost? Is it to set a healthy example for your kids? To have the energy to keep up with them? Or maybe it’s to to feel more confident in your own skin and strengthen your relationship with your spouse? Whatever the reason (and hopefully it goes beyond just looking good in your skinny jeans… although, let’s be honest, we all want to look good in those jeans), knowing and reminding yourself often of your why is going to make the difference between giving up when the times get tough vs. staying the course. Your reason for making the change will make it so WORTH it!
Don’t tackle everything all at once- Us humans not accustomed to making multiple changes all at once. This can backfire and cause overwhelm and burnout. While you may know of several things you need to change or accomplish, it’s recommended to only focus on 1-3 goals at a time. Work on those until they stick/become second nature or part of your lifestyle, and then work on a couple new goals. It’s called baby steps!
Be specific- If I had a dime for every time I heard “lose weight,” “eat better,” or “exercise more” as someone’s goal (and especially new year’s resolution), I’d be rich and retired, laying on a beach somewhere rather than writing this bog post. It’s so important to set specific goals that can be measured, rather than vague goals that leave you paralyzed and wondering where to even start. Not sure about you, but a goal to “fill half my plate with vegetables at dinner every night” seems a lot less overwhelming than “eat better.” Make sure to use the SMART goals format to set goals you can actually accomplish!
Break it down- If, for example, you have a goal to lose 30 pounds this year, great! But breaking your resolution down into a smaller, actionable game plan will set you up for success! So to lose 30 pounds, you need to lose 2.5 pounds per month, or 1/2 to 1 pound per week. What actions will you take to do this? Maybe week 1 your plan is to sign up for a gym membership. Week 2 you will start going to the gym 3 days/week and workout for 30 minutes. Week 3, you will increase to 40 minutes, and so on. Maybe your nutrition plan is to first clean out your cupboards and fridge of the junky processed foods. Next you plan to call your NCR dietitian and sign up for a health coaching package 😉 . Next, with your dietitian’s guidance, you will keep daily food logs, etc. etc. etc. Breaking down your goals will make it feel a lot more do-able, and creating a step-by-step plan will give you the direction you need to take action.
Check Yo’self!- At periodic intervals, such as monthly or quarterly, it’s a good idea to check in with yourself (or also with someone who has been holding you accountable). Check in on your progress towards your long-term goal, figure out what’s working, what isn’t, etc. Doing this can help you determine if you’re heading in the right direction or steering off course. It can help you to re-focus, and adjust your goals and plan accordingly. And bonus… if you are making good progress, it can build more momentum to keep going strong!
Just say NO to diets! If you have ever been on a diet, but you are yet again setting a new years resolution to lose weight, you should know by now that DIETS DON’T WORK! Enough said! But, what does work you ask? Well, ALL of the above from this post! Making small, specific lifestyle changes (and some accountability thrown in) is what will lead to a transformation for a lifetime! The non-diet approach is what actually works!
So by following these steps, you can say goodbye to the same old diet and weight loss resolutions year after year and focus on bigger and better things for your life!
Take Action! Pick atleast 3 (if not all) of these steps, and follow them to accomplish and maintain your new years for good!