All too often, when February approaches, many of us have already quit the New Year’s resolutions we set with such determination less than a month ago. Perhaps it’s the winter weather that begins to take a toll. Maybe it’s the self-deprivation or the uphill battle we didn’t foresee. Perhaps it’s the ease and pleasure of old habits that draw us back to the life we were so desperate to leave behind.
It’s estimated that about 80 percent of New Year’s resolutions fail by February. That said, the effects of these failures go way beyond unreached goals or unchanged habits. Persistent failure can lead to a state of learned helplessness where we give up on even our most important goals.
If you find your goals slipping away, it’s time to understand what’s going on and to recommit to the life you want for yourself.
A lot of us commit to goals that are driven by some form of external personal motivation. For example, we may be looking to win the approval of others or to be rewarded for the outcome. Or we may be driven by our own expectations of ourselves. Some of us may genuinely believe that the desired outcome is important, but the importance may be tied more closely to what society values than to our own needs and values.
Internal motivation is not only a far better predictor of goal success but also correlated with psychological well-being. This means understanding why our goals are important to us and how they help us achieve something that’s bigger than our sense of self-worth. For example, for so many people, exercise and nutrition are common New Year’s resolutions. Full of good intentions, people embark on new exercise and diet routines in an effort to live healthier lifestyles. Establishing wellness as a priority positively influences almost every aspect of your life. It is something important to work toward. Thus, the new exercise and diet routines will help you to accomplish your weight loss goals which will also help you to be more involved in activities that are meaningful to you.
If a healthier 2021 is what you want, keep that desire strong throughout the year. New habits and real change are not born overnight, though. You have to keep working at them. An important component of change is the belief in the ability to implement it. This belief may be lacking for some of us. We may believe we can achieve certain weight goals, but might stop short of that ideal, healthy weight.
When people establish New Year’s resolutions, they fantasize about desirable outcomes with no plan on how to achieve their goals. People need to not only create a plan to achieve their goals, but also additional plans that will help to fight falling back into old habits. Interestingly, the best plans are often not fully executed because people rely on willpower to stay on track, which can often be problematic. We have all succumb to moments of weakness. It is only human.
The most successful people are those who set good habits. They don’t waste time and energy fighting themselves about why a behavior that is not desirable is better than the taking the easy way out and falling back into old habits. Create good habits by implementing manageable actions. Build on what’s already working. Make habits appealing and create rewards for actions that lead to measurable accomplishments.
The important thing to remember about New Year’s resolutions is that you want to make long-term changes. If losing weight is your ultimate goal, choose healthy habits that will help you accomplish this goal: regular exercise, a nutritious diet and strategically supplementing to fuel your exercise needs. The following are a few recommendations to get you started:
• Move as much as possible: According to the Physical Activity Guidelines for Americans, there is no minimum duration for physical activity. Every minute of activity counts toward your daily total. Regardless of the activity or activities you choose, set a goal of at least 60 minutes per day.
• Eat your fruits and veggies: According to the USDA’s Dietary Guidelines, adults need to eat anywhere from five to 13 servings of fruits and vegetables daily depending on age, gender, physical activity and overall health. See www.usda.gov for a guide on determining serving sizes of common fruits and vegetables.
• Take your dietary supplements: For anyone beginning a training program, it’s important to take the right supplements, including a multivitamin, probiotics, fish oil, antioxidants, proteins, among others, as part of your training. Supplements will never replace proper nutrition. But they can help you hit your fitness goals faster! Supplements complement your diet and help cover nutrient gaps, ensuring that your body has what it needs for peak performance. No matter what your training goals are, the right supplements can help improve your health, performance and physique.
• Drink water: If you don’t stay hydrated, your physical performance will suffer. This is particularly important during exercise. Dehydration can have a noticeable impact if the body loses as little as 2 percent of its water content. This can lead to increased fatigue. It can also make exercise feel much more difficult, both physically and mentally. Optimal hydration has also been shown to prevent the oxidative stress that occurs during high intensity exercise. If you exercise, staying hydrated can help you perform at your absolute best.
• Choose a healthy, active hobby: Hobbies that keep you physically active are a great way to improve your health. Try activities including hiking, cycling, running, tennis, dancing and team sports.
• Keep a health log: This can be an app or an old-fashioned journal. Track any relevant details, including exercise, sleep, diet, how you’re feeling, and any additional health info you deem as appropriate. A health log provides a better picture of your habits and daily routine. It can give your doctor a better understanding of your health.
Ultimately, we all have the very best intentions when undertaking positive change in any new year. The problem will forever be establishing a long-term mindset. New Year’s resolutions are about making a positive change to better yourself, which is a great thing. That said, we all have to be cognizant and recognize that, sometimes, goals may be too ambitious. That is why designing a plan that takes into account possible setbacks, is so vital. After all, you don’t want to make the same New Year’s resolution at the end of this year. Take charge and make it your best year yet! VR
Mark Becker is a senior account manager for Vivion, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 20 years. Becker has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his Master’s work in communications at Cal State Fullerton. For more than 35 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. Follow Becker on Facebook at www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast. Follow Becker on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com, www.alliedbionutrition.com or www.EnergyatLast.com.
