New Year's means it's time to make some resolutions. But less than ten percent of people end up keeping theirs, and this is especially true when it comes to weight loss goals. Here are nine reasons why weight loss New Year's Resolutions fail:
1. Making a results-based resolution
"I want to lose weight" is not a good resolution because it doesn't account for the process of losing weight or what needs to change to lose weight. Instead, try being more specific. Good examples of resolutions include eating more vegetables, eating less sugar, and learning how to eat smaller portions.
2. Not writing down resolutions
Writing down your New Year's resolutions make them more concrete and strengthen your resolve. You can also more easily spot unrealistic goals. Try sharing your resolutions with others for extra accountability.
3. Giving up too soon
Contrary to popular belief, it doesn't take three weeks to form a new habit -- it takes at least three months. Don't give up on your resolution if you're a move into it, and it still feels like work. Remember to be patient and stick it out.
4. Lacking confidence
Always go into something thinking that you can do it. Confidence predicts whether you'll be successful in keeping your weight loss resolutions. Focus on highlighting your strengths, and don't dwell on weak spots.
5. Not tracking progress
Monitoring your progress is essential to reaching your goals. You can measure your waistline, step on the scale, track your workouts, or journal what you eat. Tracking your progress also lets you celebrate successes.
6. Getting discouraged
Slip-ups will happen -- it's inevitable. But that doesn't mean you should give up. Instead, use slip-ups as learning experiences. Recognize your mistake and what led to it, and then move on.
7. Trying out fad diets
Extreme dieting will only lead to failure. It can actually prevent weight loss. How? When our bodies don't get enough calories, they go into starvation mode. Instead, focus on small changes that you can stick with throughout the year.
8. Not addressing your weight gain
To lose weight successfully, you need to be able to identify the issues that lead to the weight gain in the first place. Sometimes there's an emotional attachment to food, and other times it's a real addiction to overeating. Seek out counseling to get to the root of your weight gain.
9. Being unrealistic
It's important to be realistic when creating weight loss resolutions. This means incorporating lifestyle preferences and schedules into your goals so that you can be successful.
Here's to the New Year...and a new you!
This year, make a vow to stick to your New Year's weight loss resolutions. All it takes is creating a concrete resolution, holding yourself accountable, and tracking your progress. And even if you only meet some of your weight loss goals, in the end, you should still congratulate yourself!