By: Michael AbernathyAs 2016 comes to a close, it's about time to start planning for 2017. The new year brings a fresh start and is the perfect opportunity to start making those changes you've been putting off. A common resolution people choose is trying to lose a few of those holiday pounds and get in shape for the new year. If this is your goal, you should know that it's really easy to slip up and fall off course, especially when you're not seeing the results you want. It's important to stay positive and keep pushing towards your goals. Here are a few ways to stay focused and positive while pursuing your fitness goals in 2017.
Write it Down One way to keep track of things is to write it down. This helps you remember where you've been and makes it easy for you to look back and see the progress you've made. Your brain will try to convince you that you aren't making progress, but seeing the facts on paper eliminates this uncertainty. Write down your weight, how long or how far you run, how many calories you eat, how many reps, or how much weight you lifted. Obviously tailor this to your specific goals, but keep it on paper and refer to it often to monitor progress and stay motivated. Don't Set Unreachable Goals If your goal is to lose 20 pounds, understand that that is a lot of weight and should take a while to lose. Instead of focusing on the 20-pound mark, break that number down into smaller goals that are easier to achieve. Start with 5 pounds and go from there. Once you reach that small goal, set the next one for another 5. This will prevent you from falling into the "I'm nowhere near my goal, so why bother" trap. Set a Schedule One mistake I've seen a lot of people make is trying to start a new schedule that shifts their entire days around to work in their resolutions. For example, I have friends that decide they will get up at 4 A.M. every morning and go to the gym before work. Unless you're a big morning person and already get up super early, this is probably a bad idea. For me, this made me hate going to the gym, which is never good when fitness is your goal. Instead, set a schedule that works and that you can maintain long-term. Don't Over Restrict Yourself The more you restrict, the more you crave what you're denying yourself. Your psychological health is just as important as your physical health. So, don't drive yourself insane with insane restrictions. In fact, it's encouraged to treat yourself to a night out here and there and get a cheeseburger or a slice of pizza. Learn to Forgive Yourself So this is probably the biggest piece of advice I can give you. A lot of people feel guilty about eating that burger or skipping the gym. This guilt can lead to discouragement and hinder progress. The best thing you can do is forgive yourself and just get back on the horse. It's not about how many times you fall off, it's about how many times you get back on.
2 Comments
Michael Abernathy, RD, LD
2/13/2024 11:29:39 am
I haven't read this article since I wrote it in 2016. It's 2024 and I've been a dietitian for almost 7 years now... Crazy how quickly time passes. I've been working as a wellness coach for the last 3 years and to say I know way more now than I did in 2016 would be an understatement, yet all of the advice above still holds true.
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Elise
2/14/2024 10:02:44 am
Hi Michael,
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