03 Jan Are you in the 8%? Let me show you how…
Studies show that only 8% will KEEP their New Years Resolution …
I’m so excited to get this New Year underway and work on accomplishing some new goals! Have you committed to your New Year’s Resolutions? I hope so…but, did you know that statistically only about 8 percent will follow through with their resolution each year?
Yup! Studies show that most people will barely make it past the 2-week mark!
But don’t let that faze you one bit…I’m here to help! Keep reading and I will show you how you do things differently this year and keep that resolution going!
First off, what is a resolution anyway?
A resolution is simply a statement, simply an intention or a commitment to one’s self.
What does making that resolution really mean? Well, for most people, not much…based on short-lived time frame for most “resolution makers” . The top resolutions are about weight loss and exercise, quitting smoking, and handling money better/paying off debt.
If you’re like most resolution makers, how many times have you put something like “I’m going to lose 10 pounds” on your list?
Don’t worry, it would be hypocritical for me to say that I haven’t done it too. We all feel better when we write down these larger than life goals – in fact, it’s part of the process I recommend when I work with people and in my weight loss programs!
People who make resolutions are said to be 10 times more likely to attain their goals than people who don’t, and that’s proof to me that there’s usefulness in the initial process. After all, making a resolution is a first step in the right direction.
Where failure often occurs is in the short-term planning and follow-through.
So let’s use “Lose 10 Pounds” as our example, and let’s discuss how to make this a more successful resolution.
State exact numbers within your resolution. The only way to do this is by stepping on a scale and getting out the measuring tape! Your resolution should be specific, such as:
“Reduce my weight from 177 (as of xx/xx/2013) to 167.”
Or
“Reduce my waist size 2 inches”
Establish exact timing within your resolution. You have a starting date and an end date, expanding your resolution to something like:
“Reduce my weight from 177 (as of xx/xx/2013) to 167 by xx/xx/2013.”
Be realistic within your resolution. In regards to the numbers and timing, you MUST be completely aware of what you’re getting into and what it will require… your goals need to be achievable. There’s nothing inspirational about setting your sights so high that there’s no way you can achieve them. I don’t want you to come up short; I want you to feel like you’re making valid progress!
Losing one pound requires a caloric deficit of 3,500 calories. That’s a lot!
You have just stated that you want to create a 35,000 caloric deficit in a specific period of time – divide it out!
How many pounds do you need to lose per week? How many calories will you have to reduce/burn to hit that goal? For example:
“Reduce my weight from 177 (as of xx/xx/2013) to 167 by xx/xx/2013.”
My weight loss within my targeted time frame will require a reduction of xx pounds per week.
Losing xx pounds per week will require a caloric reduction/usage (via diet and exercise) of xxx calories per day.”
Establish exact steps within your resolution. There’s no rule that states your resolution can only be one sentence. You need to be specific and list the steps you plan to take to accomplish your goal. For example:
“Reduce my weight from 177 (as of xx/xx/2013) to 167 by xx/xx/2013.”
My weight loss within my targeted time frame will require a reduction of xx pounds per week.
Losing xx pounds per week will require a caloric reduction/usage (via diet and exercise) of xxx calories per day.
I will take the following steps to accomplish my 10 pound weight loss:
- I will limit my daily caloric intact to xxxx calories per day
- I will eliminate alcohol for a 30-day period
- I will eliminate all foods with high fructose corn syrup or added sugars
- I will focus on purchasing only natural unprocessed foods.
- I will eat vegetables with every meal
- I will eat lean proteins with every meal
- I will stop snacking on “empty calories”
- I will drink 8 glasses of water per day
- I will commit to 30 minutes of cardiovascular exercise 3-4 times a week where I will get my heart rate up
- I will commit to 30-45 minutes of weight-resistance exercise 2-3 times a week where I am making it challenging and feeling the burn.
- I will surround myself with people that are supportive of my goals.
Now this is just a simple example of what might be involved in making sure your resolution is successful. I personally know that there’s a lot more involved, and I know how overwhelming it can be.
I suggest engaging in a program like my 4 Week Jump Start as it will take you through all of the steps outlined above, and more! I can help you with your nutrition and fitness goals, and there are professionals just like me who specialize in topics like smoking cessation and debt reduction. We all ask the same thing of you – to create and follow a plan.
So regardless of your resolution, my point remains the same. If you want to succeed, your resolutions (goals) need to be specific, measurable, attainable, realistic, and timely.
I believe that 2013 is going to be an exciting year of change, transition, and progress for my own career and family, and I would like to see the same occur for you!
Send me your stories, show me your progress, and share your challenges. I’m your partner in this journey – NOW GET STARTED!
Things Don’t Just Happen, You Make Them Happen!
Excuses or Solutions…YOU Decide!
– Natalie Jill
PS…It takes 17-30 days to create a new habit or change an old one, and that is why my newest program is designed to push you through that critical time so you can join the 8 percent of people that make the change and stick to it! More info HERE!
