20 Jan 8 Tips to Help You Stick to Your New Year’s Resolution
#1 SET REALISTIC GOALS
Although it maybe possible to lose 10lbs in one week, it’s not realistic and if you only lose 2lbs you may become discouraged and give up, regardless of the fact that you are making progress. Losing 1 to 2 lbs a week is 52 to 104 lbs in a year! Try also choosing non-scale victories like taking weekly progress pictures, measurements, lowering your body fat percentage, lowering your blood pressure and cholesterol reduction.
#2 TAKE BABY STEPS
Transition into change. If you are a beginner you probably shouldn’t start off with 6 days of intense hour long cardio sessions and a 5 day split weight training workout. You may not make it past the first week due to exhaustion and over training. Maybe start with 3-30 min cardio sessions a week and 2 full body weight training sessions and build on to that as needed and as you get stronger. Slowly change up your nutrition. When I started my weight loss journey, I ditched my coke for coke zero, then coke zero for crystal light, then crystal light for soda water… I did the same with my food: I substituted potato chips and french fries for baked potato chips and baked fries, then to baked sweet potatoes and white potatoes.
#3 MAKE LIFESTYLE CHANGES
If you decide to cut all bread, sugar, and dairy out cold turkey, chances are you won’t last 2 weeks. Instead try substituting white bread for 100% whole wheat/ whole grain, candy for fruit, reduce your dairy or switch to low fat cheese and almond milk.
#4 FIND A WORKOUT PARTNER, ACCOUNTABILITY GROUP, OR PERSONAL TRAINER
Some of us just can’t do it on our own, we need accountability. Find a friend with the same goals to help push and motivate you on your journey until you are disciplined enough to do it on your own. There are many classes and accountability groups out there to choose from if you need support. It’s always a good idea to hire a CERTIFIED personal trainer to show you proper from, techniques and assist you in reaching your fitness goals.
#5 KEEP A LOG
A lot of times we think we are doing good until you start tracking your food and workouts. I highly recommend my clients use the My Fitness Pal app on their phones in the beginning to keep track of their food intake. With My Fitness Pal you can track your fook intake, make sure your macros balance, track how many calories you burn from your exercise and keep track of your weight loss progress. I have had many clients swear their eating was on point and couldn’t understand why after all their hard work they weren’t dropping the weight as expected. After using the app a lot of them realized they were eating over double what is recommended for them, many ate most of there calories during breakfast!
I like to also have a written plan for my workouts so I write out my workouts in a workout journal. With the workout journal I write what exercises I performed that workout, how many sets, how many reps and at what weight. This helps me to track my progress and let’s me know what exercise I need to perform and at what weight. You can download one of these journals on our website at transformersfitness.com.
# 6 GET A FITBIT
Get a fitbit, smart watch, apple watch, pedometer,… anything that will help you track your steps. My smart watch vibrates when I’ve walked 5,000 steps and again at 10,000 step and I’m addicted to the feeling of achieving my step goal. If you notice people who have these, move more, park further away, march in place, anything to feel that vibration! This is a good addiction, it gets you moving more than you normally would, helping you to achieve your goal faster and keep the weight off!
#7 DON’T BEAT YOURSELF UP IF YOU FALL OFF THE WAGON
We are human, life happens. Once you realize it, just get back on the wagon and implement tips #1 through #6!
#8 REMEMBER IT’S A JOURNEY NOT A SPRINT!!!
Don’t expect overnight results, but aim for long lasting ones! You can do this, I believe in you, now believe in yourself!!!!