How do we stop ourselves from giving up on our resolutions?
With the new year comes our best intentions of setting resolutions to improve our lives. For many of us, we make fitness-related resolutions to lose weight or get in shape. The reality is that for most of us, we will fail after a few short weeks. There are many reasons why this happens, including poor goal setting or our fear of change.
To make sure that you don’t end up abandoning your fitness goals in a few weeks, let’s take a look at the top reasons why resolutions fail and how we can avoid making the same mistakes in 2021.
1. Trying to Change Too Much Too Quick
Not only are large changes intimidating, they are harder to stick with vs. smaller changes (that your brain may not even notice).
If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Don’t start it off with the crash diets and 6 day a week exercise plans.
Try to start off your exercise with just one or two days per week and add more time gradually. This will help you maintain your energy and avoid injuries caused by fatigue.
Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. You could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.
Little changes might not create the results you want quickly but they do help create long term change and keep you from giving up because you feel overwhelmed.
2. You don’t believe in yourself
Self-doubt occurs when we lack confidence or feel incapable of doing things we need to do. People who doubt about themselves experience uncertainty around things they can’t control or worry about things not going according to plan.
A certain level of self-doubt is good because it indicates that you understand what you need to improve in order to do a better job. However, persistent fear and self-doubt can keep you afraid to try anything new or accomplish tasks.
Self doubt weakens your will and breeds procrastination.
Here are my suggestions to knock out self doubt;
-Let go of past mistakes
-Remember that failing is always a better alternative than not trying
-Only compare yourself to YOU. The only person you’re competing with is yesterday’s version of you.
3. Not tracking progress (or staying accountable)
We all like to make excuses, procrastinate and delay things sometimes.
This includes working out and how much you commit to working out. We comfort ourselves by saying, ‘I’ll get to it later’, or saying we deserve a break from exercise because we had a long day at work.
So how do we help ourselves become more accountable?
Start a journal to log your daily activities like exercises completed and foods eaten to keep track of how often you cheat on your diet or skip your workouts. Seeing how often you’ve slipped up can truly motivate you to get back on track.
Keeping a written record of your training progress will also help you sustain a positive attitude and help you believe in yourself. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.
You could also consider getting a personal trainer or joining a group. Not only do they provide positive feedback from someone else, exercise plans also tend to be more successful when there are others holding you accountable. Bonus points: a personal trainer will track your workouts and weight/repetition amounts for you so you don’t have to.
4. Motivation – The WHY
The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.
Yes, you want to get fit, lose weight, or be healthy… but why is your goal important to you?
Do you want to be fit so you can be a positive example that your children can admire and look up to?
Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?
Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?
Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.
The more specific you can make your goal means the more vivid it will be in your imagination and the more encouraged you’ll be. These will all increase the likelihood that you will succeed.
This reason is far more common than many people realize. Take a moment and think about an injury that would cause someone to give up on their resolutions…. It would have to be a pretty serious one, right?
One small injury like a pulled muscle can cause someone to take weeks away from their workouts as they wait for it to heal because they don’t know any other exercises to do.
Even delayed onset muscle soreness (DOMS), which is a normal part of any workout and is not indicative of an injury, can cause people to feel as though they’ve done something wrong or make them doubt their own strength.
Injuries can be cause by anything from improper form to pushing yourself too hard or too fast – and everything in-between. Listen to your body — allow adequate time for rest and recovery between workouts and learn how to properly do your exercise movements so that you won’t end up hurting something.
Need some help getting your resolutions started and stay stuck? Book your free personal training session today!