The term “New Year’s Resolutions” has become a punchline for many and rightfully so. While people start January 1st with good intentions, the rate of individuals who fail, quickly surpasses those who succeed. Studies show that 23% of people quit within the first week and 64% give up on their resolutions by the end of January. Sounds defeating, right?
It’s unfortunate though since the start of a new year is the perfect time to reset, refocus, and commit to your health goals. While the majority of people fall off track within the first few months, it doesn’t have to be your fate. With the right strategies and mindset, you can stick to your resolution and achieve lasting success.
Here are some top tips to help you create and stick to your New Year’s resolution:
1. Set SMART Goals
A vague resolution like “lose weight” won’t keep you motivated. Instead, set SMART goals:
- Specific: Decide exactly what you want to achieve, such as “lose 20 pounds.”
- Measurable: Track your progress regularly.
- Achievable: Be realistic about your goal based on your starting point.
- Relevant: Make sure your resolution aligns with your broader health and wellness priorities.
- Time-bound: Set a deadline, like losing 20 pounds by June.
2. Break It Down
Large goals can feel overwhelming. Break your resolution into smaller milestones, such as losing 5 pounds in the first month. Celebrate these mini victories to stay motivated.
3. Create a Plan
A goal without a plan is just a wish. Outline specific steps you’ll take to reach your resolution. This could include:
- Following a nutrition plan for weight loss.
- Scheduling physical activity 4-5 times a week.
- Drinking more water and cutting back on sugary drinks.
- Tracking your food and activity in an app.
4. Establish Accountability
Accountability is key to staying on track. Share your resolution with friends or family, join a weight loss group, or team up with a buddy.
5. Focus on Habits, Not Just Outcomes
Little successes add up to big results! One of the biggest mistakes people make when losing weight is feeling like they have to change all their habits at once. This quickly leads to them feeling overwhelmed and they give up before there’s any opportunity to see progress. To prevent this from happening, focus on one sustainable habit and build from there. This can include getting your daily water intake, meal prepping, choosing nutritious snacks, and increasing your daily steps. As you continue to practice and build these habits, not only will you see the pounds drop off, but you’re more likely to keep them off as well.
6. Track Your Progress
You can’t measure what you don’t track! Regularly tracking your weight, body measurements, and habits (i.e. food dairy, exercise log, daily water intake), helps you see how far you’ve come and keeps you accountable. Many dieters find that the act of tracking is a powerful motivator and attribute it to helping them stay on target with their weight loss goal and achieving success.
7. Anticipate and Overcome Challenges
Life happens, and obstacles will arise. Plan for setbacks by:
- Identifying potential challenges, like holiday parties or busy schedules. Create concerted strategies to navigate these obstacles, such as bringing healthy dishes to events or scheduling shorter workouts when you’re pressed for time.
- Implement tactics for overcoming plateaus, which will likely happen at least once during your weight loss journey. Intermittent fasting can be a great way to nudge that stubborn scale and give your body a reset at the same time. And no, it doesn’t require to starve yourself either. There’s multiple forms of intermittent fasting (i.e. 16:8, 20:4) and if you’re used to eating something first thing when you wake up and then right before bed, adjusting your eating timeframe, even slightly, could have positive impacts on your weight loss.
- Increase your protein and fiber, decrease your carbs. Don’t worry, this isn’t a suggestion to go full keto and throw away those delicious carbs…just merely suggesting you cut down on your current carbohydrate intake and add more protein and fiber in its place. Protein and fiber not only contain more nutrients and are better supported for weight loss, they also help keep you feeling fuller longer.
8. Reward Yourself (Beyond the Scale)
Celebrate non-scale victories, such as improved energy, better sleep, or fitting into your favorite jeans. A
9. Supercharge with Money Motivation
If you’re serious about making your New Year’s resolution stick, participate in a weight loss challenge to boost your commitment. Having money on the line is a proven way to stay motivated and focused on your resolution. Studies show that financial incentives increase the likelihood of achieving weight loss goals by 5X! In doing so, you’re not just investing in your health—you’re betting on yourself. The chance to win a cash prize adds an extra layer of motivation to keep you pushing forward, even when the going gets tough.
10. Stay Positive and Persistent
Weight loss isn’t always linear, and it’s normal to have ups and downs. Focus on progress, not perfection by reflecting on how far you’ve come since you started. While you may not feel inclined to do so, take that before photo and compare it to a photo of yourself now! Make sure to also track your body measurements, so on days where the scale isn’t moving, you can focus on the fact you lost an inch off your waist. Keep reminding yourself of why you started, and don’t let temporary setbacks derail your journey.
Your New Year’s weight loss resolution is within reach with the right mindset, strategies, and support. By setting realistic goals, focusing on healthy habits, and leveraging the motivational power of cash rewards, you can turn your resolution into a reality. This year, make a commitment to yourself and your health—and get ready to celebrate your success—and financial windfall—at the finish line!
By Amanda Stewart
Amanda Stewart is a Marketing Manager at HealthyWage—the industry innovating pioneer in weight loss and wellness motivation and incentive programs providing cash incentives, social and expert-based support, tools and resources, and goal-setting and tracking technologies to address our nation’s obesity epidemic and improve America’s collective health
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