Take one look at TIMEs recent special report on the Top 10 Commonly Broken New Year's Resolutions, and theres a good chance youll find that yours is on the list (Ill give you one guess where Lose weight and get fit ranks). Despite many valiant efforts, the odds are also pretty good that youll be among the millions who wont follow through over the next 12 months.
But before you throw in the towel just yet, take comfort in the fact that youre not alone: Research has shown that about 90 percent of resolutions will go unresolved, with most falling by the wayside within the first or second month of the year. Its clear that these do-or-die resolutions arent working, so rather than resigning and repeating the pattern, resolve to try a new approach in 2012: Moderation.
Defined as, being within reasonable limits; not excessive or extreme, moderation is the common thread among all successful resolvers. Dramatic, all-or-nothing changes create a pendulum effect: You initially trick yourself into thinking youve made progress, only to inevitably swing back in the other direction (not to mention the beating your self-esteem takes with each failed attempt). Instead, small, incremental changes over time create sustained effort, allowing you to maintain forward momentum for lasting results.
Make this years hopes for better health stick until 2013 by following seven simple steps:
- K.I.S.S. complications goodbye: Keep it simple, measurable and attainable to hold yourself accountable. Rather than I want to work out more this year, a better goal is something like, I will do 30 minutes of cardio three times per week.
- Set realistic goals: If it took years to pack on those extra pounds, theres a slim chance the weight will melt off in mere months. Allow at least 90 days to see any noticeable results, and expect to lose a mere pound or two each week if you want to do it safely.
- Find something fun: Instead of swearing off a negative habit, try picking up a positive one. Try a new fitness class (Zumba, anyone?), sign up for a 5K (locate upcoming California races here) or add a new recipe to your weekly repertoire (check out the Mayo Clinics offering).
- Do away with deprivation: Starvation diets are a thing of the past. Focus instead on reasonable portions of lean proteins, colorful vegetables and whole grains. A fat reducing overview can help you construct a clear outline of what you require to focus on to carry out your fat reduction goal if you're a beginner; or serve as a reminder for those who are at an advanced or more improve level of their weightloss strategy. Following are seven steps that can serve as tips for your special weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have misled people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to reduce more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Supplement with healthy snacks, nutritional shakes and protein-packed cookies (such as Shakeology and the Hollywood Cookie Diet, respectively), if youre looking for that little something extra between meals.
- Seek out support: Heres where that social network comes in handy; share your goals with friends and relatives so they can help motivate and inspire you during rough patches (which are inevitable!).
- Pretend youre Pavlov: Use classical conditioning techniques to your advantage; once you reach a set goal, reward yourself (an outfit to celebrate your new shape, some fun workout gear or a massage to soothe sore muscles) and youll keep looking forward to hitting the next milestone.
- Reset after a relapse: Finally, accept the fact that you will have occasional setbacks, and dont allow them to derail you. Treat each situation independently and every decision as an opportunity to get you one step closer to your goals. Good luck!
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