“This year I am going to be a size 6!” Sound familiar? “Getting more exercise,” and “shedding unwanted pounds” (in that order) are numbers 2 and 3 of  the 10 most popular New Year’s Resolutions.¹ Since the most recent statistics still show that 66% of adult Americans are overweight or obese,¹ we know why weight loss is at the top of the list.  But too often we make New Year’s resolutions, only to quit after a few workouts.

Whether you just want to become more fit or are looking to shed those unwanted pounds, the number one way to achieve success is simply to stick with your program.  Yet, that is one of the most difficult things to do, especially for beginners.

The trick is to keep at it long enough to make your fitness program a habit.  And that takes about three to six weeks.² Try thinking of your New Year’s Resolution as a New Year’s Evolution!

The definition of evolution is…a process in which something passes by degrees to a different stage.³ You want to get fit and lose weight. So, make it a process. Realize that yes, it will take time and effort on your part, but if approached with a patient “one step at a time” attitude, your goal(s)can be reached.

The following tips or “mini” resolutions can help you start and stick with your exercise plan long enough to reap the benefits.

Take one day at a time. Expecting too much too fast can be disastrous!  The weight didn’t appear in a few weeks, so it won’t come off in a few weeks! Forget about the “Lose 20 pounds in 20 days!” That’s not only nonsense, it’s unhealthy! Strive for a half a pound to one pound a week.  Don’t try to do too much too fast.  It can lead to soreness, injuries, and burnout. Take one day…one pound…one workout… at a time and your goal(s) are more likely to be achieved.

Motivate Yourself.  If motivation is your problem, think about what motivates you.  Do you like watching TV?  If so, you can put a TV in your workout area and watch while you walk on your treadmill or pedal your stationary bike.  If you exercise more intensely or longer with certain music, set up a boom box in your exercise area.  If you like to walk, you could listen to books on tape or ask a friend to exercise with you.  Whatever works for you.

Keep a journal.  I highly recommend this especially for beginners. Keeping a journal allows you not only to chart progress but to vent feelings and emotions as they arise. Getting to know yourself better during this process may also help you recognize the obstacles that stop you from reaching your goal(s). Slip-ups will occur, but don’t let them be an excuse to give up.  If you have a day when you ate more than you should have, or you missed a workout, just get back to your diet and exercise the next day.

Make it fun! Be creative and really try to find a physical activity you enjoy.  Don’t do something you hate because you think it will be more effective.  It only stands to reason, if you do something you enjoy, you are more likely to stick with it!

As you take on the New Year, take baby steps, relax, enjoy — and make your New Year’s Resolution an Evolution!

References

1. Larson, K. 2000. Jan. IDEA Fitness Journal, pp. 105-107.
2. Geyman, L. 2005 www.njc.org, 20:32.
3. Websters Dictionary. www.websters on-line-dictionary.org

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness.  She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit.   Melissa serves as a fitness consultant for the LaValle Metabolic Institute.  To learn more, click here.]

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