According to a recent study, tommorow (Jan 19th) is the date when a large proportion of New Years Resolutions fail and increasing to 80% by mid February.
So why does this happen when we start off with the best of intentions and full of motivation.
YOU KNOW YOUR WHAT BUT NOT YOUR WHY.
You know that you'd like to lose weight or be more healthy but why?...
Be specific with your goal and really get down to the nitty gritty
"I want to lose weight" -Why ?
"Because I don't like the way I look" - Why ?
"Because it makes me lack in confidence" - Why is having more confidence important to me ?
2. YOU HAVE UNREALISTIC EXPECTATIONS
Setting a big goal is great but we need to manage our expectations.
Aiming for a large amount of weight loss in a short space of time is most probably unacheivable and if it is, is it sustainable?
It's far better to follow a sensible plan with steady weight loss than embark on a crazy fad diet leaving you miserable and unable to maintain, only to rebound leaving you with feelings of failure and less confidence in your ability to change.
3. YOU DON'T ENJOY THE PROCESS.
It's no wonder people struggle to stick to a resolution when the chosen process is full of food they don't enjoy and exercise they can't stand. Find a plan that will work for you. You don't have to glug down a green smoothie every morning and run a 5k five times a week if it's pure hell.
You might enjoy dancing or walking and maybe some chewable food! The best plan is one you'll stick to.
4. YOU DON'T TRACK YOUR PROGRESS
Studies show that tracking your progress has a huge impact on your motivation to keep going.
This can include body measurments, sleep, performance etc...
Visual progress pictures are another great way of seeing change even if the scale hasn't.
Take some pictures from the front, side and back in your underwear and then again every month. This is a powerful tool to really re-enforce your achievments.
5. YOU HAVE NO SOCIAL SUPPORT
It can be hard to stay motivated when you feel alone.
Speak to your family and friends if you feel unsupported or join an online support group with like minded individuals.
Strength in numbers is powerful, use it to your advantage.
6. FOCUS ON HABIT CHANGE RATHER THAN MOTIVATION ALONE
Motivation is great but it does naturally wane.
Focusing on instilling positive habits and reducing more negative ones will make a huge impact on your abilty to acheive your desired goals.
Make positive goals visual (creating a cue), attractive and easy to accomplish
Make negative habits unattractive, difficult to do and hidden from sight (removing the cue)
Habit change takes time but the rewards are undeniable
7. DON'T BEAT YOURSELF UP
If you do find youself off track don't be hard on yourself. Use this a learning opportunity to understand why it's happened and re-evaluate your plan. Your goal is still waiting but the journey might just need re-routing a little.