Picture it: The holidays have come and gone. A brand new year is here, and you’re feeling both positive and optimistic about 2013. Such optimism is reflected in your New Year’s resolutions, such as “buy a gym membership” or “lose weight.” This year, you’re actually going to follow through with your resolutions—right?
Well…maybe. A study published by the psychology department of the University of Scranton reported that of participants who made New Year’s resolutions, 31% planned to lose weight and 15% planned to join a fitness program. After following participants for 6 months, the study found that less than 50% of people who made resolutions were successful. This makes us wonder, what is the key to a successful resolution? Here are some tips to help you achieve your goals this year:
1. Be Specific – Goals should be measurable and have a time frame. For example, “buy a gym membership” is general whereas “work out for 60 minutes 3 or more days of the week through February” clearly defines the goal.
2. Be Realistic – Set an achievable goal for yourself. Instead of planning to “lose 50 pounds,” aim for a more realistic goal, such as “lose 1 to 2 pounds a week.” This weight loss is considered “healthy” for most people and allows you to have a weekly “success.”
3. Be Creative – There are many changes you can make in your life to become healthier. If you have a medical condition, you can also incorporate a goal this year to help you achieve better control. Examples include:
• Don’t skip meals – I will eat 3 meals a day.
• Get more sleep – I will go to bed 30 minutes earlier on weeknights.
• Eat more fruits and vegetables – I will have at least one serving of fruit or vegetables with every meal.
• Eat out less during the week – I will bring lunch from home 4+ days a week.
• For my high cholesterol – I will switch to low-fat dairy products (e.g., 1% or non-fat milk, low-fat yogurt).
• For my diabetes – I will eat a piece of fruit in the morning instead of drinking juice (e.g., have a small orange or banana)
• Drink more water (and fewer sweetened beverages) – I will drink 8 glasses of water a day.
Remember, these are only suggestions. Think about what works best with your lifestyle, and what is realistic for you to change. Spending the time to really think about your resolution will ensure that you’ve picked something meaningful and achievable.
Good luck in 2013!
References:
Norcross JC, et al. Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology. 2002; 58(4) 397–405.