The New Year is upon us and 2020 may look bright and promising from where you stand. If you’re like most Americans, however, this may be a time for mistakes, for unrealized dreams, and unaccomplished resolutions. Of all the New Year’s resolutions made by people from all walks of life, only about 25 percent stay committed for the first 30 days, and only 8 percent accomplish them completely. The solution? Set goals for 2020 instead of making resolutions.
Fitness for the New You
The average New Year’s resolutions are fall into categories of health, hobbies, and career. In fact, the top three common resolutions are to diet and eat healthier, to exercise more, and to lose weight. If you’re like your peers and dissatisfied with your overall health and wellness, you can succeed in the New Year by setting goals, not just resolutions.
Fitness Goals You Can Keep
Don’t set yourself up for failure by making resolutions you can’t keep. Set goals instead, implement new habits, and put on your work boots. The thinner, more active, mentally and physically well you is just months away.
- Drink more water. Make a goal to drink 75 ounces of water per day. It may take time to work up to this amount, but starting a daily habit of reaching for water first will lead to results. Drink one full glass of water first thing in the morning and one before you go to bed at night.
- Stop eating two hours before bed. Eating late can cause problems getting to sleep and staying asleep. It can also lead to indigestion, problems with metabolism, elevated glucose levels, and fat storage.
- Get active every day. You don’t have to join a gym to be more active. Take up a hobby like swimming, yoga, pickle ball, hiking, tennis—the sky is the limit. Commit to taking one walk every day. Move for thirty minutes minimum. You don’t have to sweat; you just have to move.
- Eat smaller portions. Follow the recommended plan on Choosemyplate.gov or similar recommendations by a nutritionist or dietician. Balance your protein, carbohydrates, and fats using an app or service like MyFitnessPal, Noom, or WW.
- Limit processed/fast food. You don’t have to cut out fast food and processed (or boxed) food completely. Simply limiting these foods can make a difference. If you eat out every day, cut it down to 3-5 days by meal-planning or packing a lunch. Pick a day each week to cook every meal without processed ingredients.
- Limit weigh-ins. Weighing too frequently can actually derail a great weight loss plan. Limit your weigh-ins to once per week and keep the scale out of sight until weigh-in day.
Above all, making your goals known to others can put you one step above the rest when it comes to achieving them. Tell your immediate family and close friends you plan of action so they a) know you’re serious, b) can keep you accountable, and c) can do their best to not derail your goals.