Tag Archives: making goals

New Year

Tips for Making Your New Year’s Resolutions Stick

Tomorrow starts a brand new year. That means it’s time to make big, lofty goals to completely transform yourself as a person, right? Hmmm, not so fast. A new year is a time for a fresh start, but part of the reason that New Year’s resolutions get a bad rap is because many of them are unfocused and a little too ambitious. The New Year is all about committing to small changes that add up to lifestyle transformations, not trying to turn yourself into a brand new person over night.

These tips will help you come up with New Year’s resolutions that you’re proud of, and most importantly, that you can stick to past February (the time when most people quit).

Lower Your Ambitions

I know that lowering your ambitions doesn’t seem like the best advice, especially from a weight loss clinic, but hear us out. Starting out with a huge goal, like lose 100 pounds this year, can lead to disaster. First of all, even if that’s the ultimate goal, it’s pretty overwhelming as an initial goal, and it might be a little too ambitious. Second of all,  take an honest look at the goal. Is it something that you realistically accomplish in the time frame given? If not, re-evaluate. Maybe you can vow to lose 1 to 2 pounds a week or 50 pounds for the year, which is an enormous goal. If you’re too ambitious, it can leave you feeling defeated if you don’t meet that goal.

Be VERY Clear

One of the best ways to accomplish your goals is to be VERY clear about what they are. It’s not enough to say “I want to lose weight” or “I want to be healthier”. How exactly are you going to get there? Instead, say things like “I will cut back on my soda habit” or “I will start going to the gym 3 times per week”.

Focus On One Thing at a Time

You’re not going to become a completely different person overnight and that’s okay. Don’t set yourself up for failure by giving yourself a resolution that looks like this: “I will quit smoking, lose 20 pounds, spend less time watching television, and work out 7 days a week”. That is way too much to focus on. Prioritize instead. What goal is most important to you? If it’s quitting smoking, focus on that. Once you feel comfortable with your new non-smoker lifestyle, move on to the next goal, like cutting down on your television time. Keep in mind that these are goals you are going to have to consistently work on, but don’t try to commit to everything all at once. That’s a surefire path to overwhelm.

Ask For Help

We all need a little help and support from time to time. Share your goals with others and ask for help when you need it. You may need a gym buddy or someone to send you some new, healthy recipes. Don’t be afraid to reach out for support. If you don’t find that support with family and friends, find a community of people who share your goals. It could be something as simple as joining a Facebook group where people offer advice. If weight loss is your goal, we’re here to support you on your journey.

Make Sure You’re Happy

Happiness reigns above all else. If you start a new routine and you’re totally unhappy with it, you’re allowed to change your mind and do something else. One of the keys to sticking to your New Year’s resolution is to be happy with the change. Something that makes you miserable is not sustainable. To add to that, studies have shown that happiness increases willpower, so the happier you are, the more easily you’ll be able to stick to your new routine.

What is your resolution for 2016? What small goals have you put in place to get there? We’d love to hear all about it!

weight loss jars

Weight Loss Resolutions: Redefining Your Goals

This probably isn’t a huge shocker, but two of the top 3 New Year’s resolutions for 2019 were to eat healthier and get more exercise (in an effort to lose weight). While many people made this resolution – probably with lots of good intentions – research shows that only 8 percent will actually be successful and that around 80 percent of those resolutions will fail as soon as the second week of February! Those aren’t numbers you want to write home about and we want to prevent you from becoming one of them.

If you’re at the point in the New Year where you’re starting to fall off the New Year’s resolution wagon, we want to help pick you back up. Our success depends widely on YOUR success and, more than anything, we really want you to be successful. That’s why we’re giving you some tips to help you re-evaluate your resolutions so you can reach those goals.

Get Specific

“Eat healthier” and “get exercise” may among the most popular resolutions of the year, but they’re just not specific enough. Telling yourself that you’re going to eat healthy or exercise more without providing any real plan sets you up for failure because it’s too broad. Instead of saying “I’m going to eat healthier” say something like “I’m not going to eat potato chips or dessert for the next 6 months”. Giving yourself a tangible, small goals that will lead to your large goal is more effective than just making a general statement. If you said you were going to eat healthier or exercise more, think about HOW you will do that and map out that plan.

Re-assess Your Resolutions

While we love ambition, getting a little too ambitious with your resolutions can set you up for failure. Telling yourself that you’re going to lose 20 pounds every month for the next 6 months just isn’t realistic – and that can take a toll on you. Sit down and re-assess your resolution. Is it realistic? If not, change it to make it more do-able for you. Remember, that an average person loses 1-2 pounds per week, which translates to 4-8 pounds per month. Base your goals on those numbers. That way, anything more will just be a bonus.

Give Yourself a Visual

The scale is a good way to keep yourself accountable, but it’s easy to stop weighing yourself when you feel like you’re getting off track. Instead of relying on yourself to step on that scale every day, make a visual. We like the idea of two jars and some marbles or decorative glass stones. Mark one jar “pounds I have to lose” and another jar “pounds I’ve lost”. As you lose weight, physically move one marble or stone from the pounds I have to lose jar and put it in the pounds I’ve lost jar. If you gain weight back, you have to move the marble/stone back. Having a visual that you can see every day is a great way to keep you on track and accountable.

Believe You Can Do It

Unfortunately, negative self-talk is the way of the world, but try to avoid falling into that pattern. If you don’t believe in yourself, who will? There’s a quote by Henry Ford that says “whether you think you can or you think you can’t, you’re right”. Your attitude has a LOT of impact on your success, so always believe in yourself, even if you gain a couple pounds back. You CAN lose weight and you CAN keep it off.