How Much Does A 5 Month Old Great Dale Weight Making New Years Resolutions That Stick

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Making New Years Resolutions That Stick

The bells of Big Ben will still be echoing as many people decide that this is the time for starting a new heath regime, getting back into the gym and losing some of that “turkey tummy”. But how many people actually manage to stick with their New Year’s Resolutions?

This recent study done in the USA shows how many of these resolutions are maintained as time goes on:

– past the first week: 75%

– past 2 weeks: 71%

– after one month: 64%

– after 6 months: 46%

– after 9 months: 33%

– after 12 months: 31%

So, less than half of the people studied managed to stick with their New Year’s resolutions for more than 6 months with had given up after only 1 month. However, those than manage to stick with their resolutions past 9 months and beyond maintained their new behaviour and had successfully kept their New Year’s Resolution.

Many peoples’ resolutions fail in the first few months because they are unrealistic, unplanned and undirected and, like being on a journey without a map, are almost guaranteed to end in failure! To avoid falling into the same trap this year, try doing the following exercise to help you set realistic resolutions and achieve them!

Taking a piece of A4 paper, write the following letters down the left hand margin…

S

M

A

R

T

S stands for Specific. If you want to lose weight, say how much. If you want to get fit, say what you’d like to be able to do with your new found fitness, if you intend to go to the gym regularly then note how many times you’d ideally like to go and so on. Specificity gives you a goal to focus your mind.

M stands for Measurable. Can you monitor your progress? To keep you motivated, it’s very useful to be able to see the weight coming off, your fitness increasing and so on.

A stands for Achievable. Are you being sensible about your goal? Is it even possible? For example, if your goal is to run in the London Marathon in April and you currently aren’t running even 5 miles a week, I would suggest that this isn’t achievable. It would be better to select either a smaller goal or a greater timeframe which would make the goal more likely to be achieved. By all means have goals that will be challenging but make sure that they aren’t impossible! And remember, it doesn’t have to be hell to be healthy! If you don’t enjoy the process then it’s less likely you’ll stick with it. Do your research and find activities you’ll like doing, foods you’ll like eating or new habits that will be fun! For example, if you hate running, try swimming. Hate salads then try roast vegetables, hate exercise classes, try personal training.

R stands for recorded. Write you goal down and carry it around with you. Stick it to the fridge; email it to your friends and family. Make it public! Anytime you feel like giving up, just refer take out your note to remind yourself what you are trying to achieve.

T stands for time bound. Decide on a schedule and stick to it. Be realistic but make sure there is a cut off point for reaching your goal. If there is no time pressure, it makes it less likely that you’ll stick with it.

To help you with your goal-setting I’ve provided a couple of examples…

1) Goal – to start going to the gym (currently a non-exerciser)

Specific – to go to the gym 3 times a week

Measurable – keep an exercise diary to monitor visits to the gym

Achievable – 2 week nights and one day of the weekend should fit in with work schedule and gym is on the commute home so should be no problem

Recorded – have put a big notice on the inside of the front door to remind me to take gym kit to work and have told my friends I’m unavailable on Tuesdays and Thursdays as I’ll be at the gym.

Time bound – for the first week I’m going a minimum of once, the second week a minimum of twice and then by the third week a minimum of 3 times per week so by week 4 I should have achieved my goal of going to the gym 3 times a week.

2) Goal – to eat a healthier diet (currently eats mostly convenience food)

Specific – to eat 5 portions of fruit and vegetables a day and drink 2 litres of water a day

Measurable – will keep a food diary to record what is eaten on a daily basis

Achievable – by being better organised, shopping at the fruit and veg market, making sure I have fruit for snacks and carrying a bottle of water with me this is achievable

Recorded – I’ve told my family that this is what I’m doing emailed my work colleagues that for office birthdays I’d prefer a piece of fruit instead of a doughnut!

Time bound – for the first few days I’m going to add an apple a day to my diet, then a banana, then a few days after that an orange. For weeks 3 and 4 I’ll add some grapes for dessert after dinner and by the end of the month make sure I also ensure that my evening meal is based on vegetables. Re. The water, over the next 4 weeks I’ll gradually swap my tea and coffee for a glass of water.

By making your New Year’s Resolution SMART you’ll increase your chances of success – maybe this year, unlike other times, it really will be New Year, New You!

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