a weight-loss and lifestyle coach for women
"You're more likely to stick to a resolution by implementing small changes."
Already having a hard time keeping your New Year's resolutions?
The National Institutes of Health says you're more likely to stick to a change in your routine by taking one small step at a time -- so break down your resolutions into bite-size chunks.
It's helpful to envision your overall goal, but putting one foot in front of the other is easier than jumping in with two feet. Here are some simple tips to get you back on track.
Keep Your Health on the Forefront of Your Brain
You can do this by integrating health and fitness into your everyday life.
For example, how many times a day do you walk in and out of your house? Put an extra pair of gym shoes by the door. They'll remind you that all you need to do is put on workout clothes, lace up and hit the gym or work out at home.
Break Down Your Workout Plan into Small Parts
Instead of commiting to an hour a day at the gym, make 30 minutes your goal. Reduce the length of your workout to make it less intimidating.
Place an Obstacle between You and those Snacks
If you're constantly snacking on unhealthy foods, that's a problem. Try this: line up tea tins on a shelf in the fridge, blocking fattening leftovers or desserts that you find yourself going back to multiple times a day.
You can do this in your pantry, too. Place tea tins in front of bags of chips, crackers, or cookies.
Then drink a full cup of tea before eating something unhealthy.
If you're a nighttime eater, try this trick: Make eating less enticing by putting something on your hands, such as lotion. You can even paint your nails instead. You wouldn't want to ruin your fresh manicure by digging into a bag of chips, and you wouldn't want to eat candy that tastes like lotion.
Focus on Possitive Affirmations
Studies show that saying positive things to yourself helps improve your body image and self-esteem.
Write out a positive affirmation on a sticky note. Place these notes on your bathroom mirror or someplace that you look at daily. Then, you're in essence training your brain to think positive thoughts about yourself.