Well, here we are at the turn of yet another new year. And for many of us, the turn of a new year marks a starting point for some major life change. Yes, the resolution ‘season’ is upon us. With that said, what would your best guess be for the number one New Year’s resolution in our country? If you thought weight loss, you are absolutely correct, so please read on.
First, let’s look at a few facts. Then let me help you lay down some steps on how to make your resolution your reality. Did you know that more than 80 percent of all the people who lose weight regain the lost weight, and often a bit extra?
According to some studies, the relapse rate may even be as high as 97 percent. This tells me that a lot of people have lost weight, but very few keep it off permanently. So we really don’t have a weight loss problem, but rather a weight relapse problem.
As we promise ourselves that this is going to be our year, we’re very ambitious. But like so many others, it’s not a well-thought-out plan. With no real road map in place, it’s like driving across the country in the middle of the night without headlights, expecting to reach your destination. That’s exactly why so many of us with good intentions watch our New Year’s resolutions fade as that high-octane enthusiasm slips into reality check.
With any good intention you must have a well-thought-out plan on how you are going to reach your destination. Let’s lay the groundwork and make it visual. This will ultimately become your road-map to success.
1. Focus
Set your goals and put them in writing. This will keep them in your mind, affirming daily a clearer picture of what your intentions are. I suggest making a vision board, which is basically a collage of images and writings that are visual reminders of what you’re striving for. Visualization techniques are very powerful. If you don’t have a plotted vision board, how can you have a vision?
2. Prioritize
You may have set goals but where are they on your priority list? If this is not a top priority then it will soon fall off of your list. Simply put, make it your first priority.
3. Support
Going it alone is tough with any endeavor. Getting people to rally behind you when the challenge gets hard will keep you on track. Find a fitness partner, a mentor or coach, family, friends, your spouse — any people you can count on for information and emotional support.
4. Accountability
Keep score for your own accountability. Measurements, progress charts, weight records, and a food and training journal are all great self-accountability trackers. Also seek outside accountability from someone you trust that is in your camp. Reporting to someone with your results will keep the accountability factor honest.
5. Patience
Think short- and long-term realistic expectations. Weight loss comes in unpredictable spurts. Remember this going in, when you set up shop, so to speak. Average healthy weight loss is about one to two pounds per week. You will have big weeks, small weeks and weeks where seemingly nothing happens, at least according to the scale. So be patient and don’t throw in the towel at the first sign of a plateau. Stick to your plan; you will overcome.
6. Plan
Notice how many times I have stressed planning and visualizing. In order to be successful at anything you must have a well thought out plan. There is no such thing as winging it to success. Again, get it on paper. Write down your eating and workout plans. Prioritize by setting up your weekly schedule. Take the time to do it for you. “I don’t have time” or “I forgot” are excuses that ultimately keep you from your goal.
7. Balance
You absolutely must find balance. Don’t take your eating plan or your workouts to the extreme. Don’t live with the all or nothing rule. Remember if you want this to last then it must be looked at as a marathon and not a sprint. Let the “I want it all” attitude go, and instead, shoot for slow and steady. Your patience will be well rewarded.
8. Personalize
Make your nutrition and training program fit you and your needs. Make it adapt around your personality, lifestyle, schedule, and disposition. This is the only way you will incorporate it into your lifestyle and make it a permanent placement.
There you have it:
8 simple steps to success. Apply them to any task you wish to accomplish. The results will speak for themselves.
