2020 is here and motivation is at its peak! It can be easy to jump headfirst into New Year’s resolutions, only to run out of puff after a few weeks. If you want long term change, set realistic goals using our top tips to help you achieve them…
1. Forget Detoxes
From colon cleanses to juice fasts (*facepalm 🤦♀️), detoxes are believed to be the best way to rid your body of toxins, lose weight and kick start a healthier lifestyle. The truth is though, there is no evidence to support such practices. Our body is well equipped with two kidneys and a liver to filter our blood and eradicate toxins. By simply eating a healthy, balanced diet and ensuring healthy habits each day, we help our body to maintain a balance in the long-term, without the need to “detox”…..whatever the heck that means. Read our Dismissing the Detox blog to learn the five tips we use instead to get back on track at Dietitian Approved.
2. Choose SMART goals
SMART stands for Specific, Measurable, Achievable, Realistic and Timely. By making your goals these factors, you’ll have a greater chance of keeping them throughout the year. Write them down and hold yourself accountable to them! Tell your accountabilabuddy (yes that’s a word) what your goals are so they can help keep you on track too.
3. Slow and steady wins the race
If weight loss is your goal, the steadier the loss, the more likely it is that the weight will stay off. A healthy weight loss is approximately 0.5kg to 1 kg per week. It may sound small but it can quickly add up to a considerable change. Slow and steady, while not sounding particularly “sexy”, is more achievable and can be maintained long term, increasing your chance of overall success.
The same goes for diving headfirst into exercise – if you overdo it, the more likely it is you’ll never want to do it again. Consistency is key; one huge work out that induces so much pain you cannot walk for a week will not make you stronger or fitter! Regular exercise that builds on the previous session will ensure long term change for the better. Start easy, and build as your fitness increases.
4. Make many small goals instead of one big one
Map out your Ultimate Goal and then break this up into smaller, bite-sized goals. It will be easier to achieve your overall goal if you can imagine the outcome occurring in the not so distant future. Smaller chunks will help you keep working steadily and more consistently on your Ultimate Goal. Onwards and upwards!
5. Reward yourself (but not with food!)
When you reach your goal/s, celebrate! Choose an activity that is special for you such as a gold class movie, some time with your favourite people, an indulgent massage or beauty treatment, a new outfit or set of wheels 🙂 I like to treat myself to a swim in the Ocean, it’s completely up to you. As long as it’s not food.
6. Get back on the horse
If you had planned to go running every day and today you sat on the couch and ate a block of chocolate instead (we know, sometimes it just… happens), pick yourself up and get back out there tomorrow. Don’t wait for Monday to roll around. Remind yourself that consistency is the key. You haven’t let anyone down and every day is a new day! Which brings me to the next point…
7. Make every day your New Year’s resolutions day
Get away from the “all or none” mentality; incorporate healthy behaviour into your everyday lifestyle! Our Healthy Lifestyle Challenge aims to achieve just that! It’s those small, daily habits we consistently repeat over time that become entrenched. Make the choice and stick to it.
8. Practice makes perfect
Keep practising those great healthy habits. A study by researchers from the University College London shows that it takes 66 days for a new habit to become the norm. Don’t give in – recognise it takes time to turn new behaviours into habits, so keep going and you’ll soon see they become second nature.
9. Join our Healthy Lifestyle Challenge
Learn how to create healthy habits with the extra support of a challenge community.
Happy New Year!
The team at Dietitian Approved x