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Any time of year can be the right time to lose weight, get more exercise, and eat well, right?

Perhaps your doctor advised you to do x, y, or z, or you may need to take medication or undergo a procedure. Or perhaps you simply want to enhance your sense of wellness and self-esteem.

Now is the time to get on board. The sooner you form wholesome habits, the better!

How to Stick With Your Health and Fitness Goals

1. Be specific. What do you actually want to accomplish and when? Do you want to lose ten pounds, eat more whole food plant-based recipes, drop your cholesterol by 20 points, or be able to do 30 push-ups in three months? Figure that out and write down your goal(s) on 3 x 5 cards.

Post your goals on your bathroom mirror, or carry them in your pocket or purse. According to scientific studies, simply writing down your goals can make a significant difference. [1] Read them – several times a day!

2. By the same token, weigh yourself every day. You’ll have a harder time mindlessly eating since you’re aware of your most minute weight changes and are more likely to pay attention. This technique works! Try this free chart. [2]

3. Keep a food diary. Again, backed by science, keeping a diary can double your weight loss. It doesn’t have to be elaborate. [3] Here’s a free Weekly Meal Planner that acts as a diary.

There are also many online sites where you can track meals and daily fitness activities, such as myfitnesspal.com or myfooddiary.com.

4. Plan your meals ahead of time using the Weekly Meal Planner and shop for the week. Keep it simple. Repeat what works for you and keep food “temptations” off your buy list. Walk right by poor food choices in the market, and don’t want what you can’t resist. Remember to choose fiber-rich vegetables and whole grains that will keep you full.

5. Make salads easy. Prep salad greens when you arrive home. Cut off the ends, rinse, put into a bowl, and refrigerate. Then, when you want a salad, it’s a snap. Purchase beautiful bowls that make you want to eat a large salad.

6. Watch a motivational movie such as “Forks Over Knives” or “What the Health” (on Netflix). There’s nothing like an emotional movie to pump up your motivation molecules.

7. Eat a little something before that party to help lessen your appetite and give you extra resistance to food temptations.

8. Exercise early in the day. Alternatively, break up your workouts into smaller chunks, and you’ll achieve similar health benefits. A 15-minute walk before or after a meal can help lower your blood sugar. [4]

9. Stand up every hour. Just sitting can negate the effects of your workouts. Reducing sitting time may protect your DNA and help you live longer. [5] Set your phone alarm to help you remember to get up and move around. Even a few jumping jacks can make a huge difference.

10. Get enough sleep. Studies have shown that a lack of sleep increases the likelihood of overeating. [6] Lack of sleep also makes it more difficult to work out. Aim for eight hours of sleep per night in a dark, quiet room. Keep lights low and electronics off for at least an hour before sleep. Or consider using blue-light-blocking glasses for computers and phones, such as f.lux. Your phone may also have a built-in blue-light filter that you can activate.

11. Buy a simple pedometer to track your steps as a reminder that you need to move. A goal of 10,000 steps per day is recommended.

12. Get moving any way you can. Sign up for a fitness class and add it to your calendar, install a fitness app on your phone, or purchase a few simple weights and elastic bands for home use. It’s amazing how getting your blood pumping can boost your spirit and provide immediate positive reinforcement. Lay out your workout clothes and gym shoes the night before. Staying active will be a habit before you know it!

13. Be social with your goals and share them with a friend. Set aside time to discuss your intentions and desires with others via email or in person. Research shows that people who share their goals are, on average, 33% more successful in accomplishing them than those who merely write them down.  [7]

Make It Happen!

Good luck with your health and fitness goals. Forming healthy new habits takes time. Be patient and gentle with yourself, and whatever you do, don’t give up!

YOU GOT THIS!

Reference:
[1]http://www.forbes.com/sites/85broads/2014/04/08/why-you-should-be-writing-down-your-goals/
[2]http://www.psychologytoday.com/blog/minding-the-body/201312/daily-weighing-may-help-manage-your-weight
[3] http://www.sciencedaily.com/releases/2008/07/080708080738.htm
[4] http://www.sciencedaily.com/releases/2013/06/130612093716.htm
[5] https://www.pritikin.com/your-health/healthy-living/prevention/1686-how-to-live-a-longer-life-get-up-stand-up.html
[6] http://www.sciencedaily.com/releases/2007/11/071112143308.htm
[7] http://www.drmatt.com/2014/08/08/success-goals-study/