80-percent of New Year’s resolutions fail by the second week of January, according to US News. [1]
While that stat may be discouraging to hear for those with ambitious resolutions, all hope is not lost. You just need a full-proof plan that keeps you motivated and far away from potential pitfalls. To help guide you, here are a few tried-and-true tips and tricks to help you stick with your 2020 New Year’s resolution:
Train with Motivated People
Whether you have one consistent workout buddy that keeps you motivated or a group of people to keep you pumped, don’t go at it alone. According to The Journal of Medicine and Science in Sports and Exercise, surrounding yourself with a supportive community is one of the most sure-fire ways to stick with a workout program. [4]
If you’re not sure who you should train with, research suggests picking someone who is equally or slightly more fit than you. One study found that people who exercised with a marginally more fit workout buddy increased their exercise intensity and duration by up to 200%. [4]
Keep it Simple
Setting goals that are too lofty is an easy way to fall off the wagon. While losing weight, gaining muscle and learning Italian in one-month sounds splendid, it’s just not realistic. Unrealistic goals lead to disappointment and frustration, which can quickly make you want to quit.
So, rather than going down that path, set simple goals that are easy to implement. Studies show that simple actions become habitual more quickly. Furthermore, small dietary adjustments or slight increases in physical activity, like taking a walk every day at lunch, can still have an impact on your overall health. Rather than targeting a double-digit drop in weight this January, set simple, achievable goals this year. [2][3]
Ask an RD for Advice
Dietary changes aren’t easy to make or maintain. And, with the amount of misinformation surrounding nutrition and weight loss, it can be tough to know the best path to take to achieve your diet-related New Year’s resolutions.
Don’t do it alone this year! Instead, enlist in the help of a registered dietitian. They can help you build a diet plan that’s tailor-made for your goals and lifestyle and answer any burning questions you have about food and nutrition. To get started, schedule a free 20-minute consult with a Factor Dietitian!
Disregard the 21-Day Myth
You may have heard that it takes 21 days to form a new healthy habit. But, as it turns out, that concept likely originated from anecdotal evidence stemming from a study on the amount of time it takes plastic surgery patients to adjust to their new looks. [5]
So, how much time does it actually take?
The truth is, there isn’t one magic number of days it takes to form a habit. In fact, according to one study, creating a new healthy habit can take anywhere from 18 to 254 days. It all depends on the person, the habit and other variables. [6]
Get Healthy Meals Cooked & Delivered
If your New Year’s resolution has anything to do with your diet, there’s an easier way to do it these days. Ditch the monotony of meal prep and enlist in a healthy meal delivery service like Factor!
Sources:
[1] https://health.usnews.com
[2] https://onlinelibrary.wiley.com
[3] www.ncbi.nlm.nih.gov/pmc/
[4] https://pubmed.ncbi.nlm.nih.gov/12471307/
[5] https://books.google.com
[6] https://onlinelibrary.wiley.com
