With the New Year coming many people will give their resolutions for the new year. Getting in shape/losing weight is one of the most common of these resolutions. Most people dive head first into whatever is the hot diet at that time and start exercising every day. Supplement sales are through the roof. The gym is more packed than a bar in Star Wars. After about a month, people go home and reevaluate if this restrictive lifestyle is even worth it.
It is estimated that around 45% of people make a resolution but only 8% of those are successful. The most common of all resolutions is to lose weight. People try to get all their results within the first couple of days. They will come off of one of most unhealthy eating seasons and switch to a restrictive diet based around chicken, vegetables and unicorn tears. To get from holiday eating to restricting every food involves prepping meals, going to the gym, eating vegetables, drinking less alcohol, and many more changes.
Research shows that those who try and change more than one habit at a time tend to fail. Changing 3 habits only had a 5% success rate and changing 2 habits had a 35% success rate. Those who changed only 1 habit at a time though had a success rate of 80%!
If you want to make your resolution stick this year try to incorporate only one habit at a time for roughly two weeks. If you have successfully incorporated that habit almost every day then move on to a new habit. If that habit was too challenging, find a way to make that habit a little bit easier. For example, lets say that you decided to eat 5 servings of vegetables for your habit (only 25% of people actually do this) but couldn't do that every day. The next habit could be something like eat 3 servings of vegetables a day.
I know that working on habits slowly isn't as exciting as the promise to be a new person yesterday that many programs offer but you remember the toroise and the hare right? Slow and Steady wins the race.
Here are a few habits to try to get you started toward your resolution:
With each successful habit changed, you get a little bit closer to your ultimate goal of weight loss. These habits are much easier than the more traditional changes of buying a supplement store and weighing everything you eat to track calories and macros. Counting calories and macros is actually far more complicated to that and can be incredibly inaccurate. For more information on that follow this link.