Sustaining Your New Year Resolutions: The Art of Sustainable Change
Greetings Everyone,
We’re a week into the New Year and I’m fairly positive most of you have made some resolutions you want to achieve. We've all been there, inspired, determined, and ready to make significant lifestyle changes. However, more often than not, this enthusiasm is followed by a rapid descent into burnout, and by the end of January, most have already abandoned their resolutions.
Why does this happen?
The answer is often simple but overlooked: We're doing too much, too soon. Intense workouts and strict diets that seem promising in the beginning can quickly become unsustainable, leading to frustration and disappointment.
The Secret to Success: Slowing Down
Instead of slamming on the gas 0-100 into an intense lifestyle overhaul, consider the power of gradual, sustainable change. Let me show you what I mean:
1. Start Small, Think Big:
- Walk 10,000 Steps Daily: It's not about running a marathon on day one. Walking is a simple yet extremely effective exercise that anyone can incorporate into their routine. Start with a goal of 10,000 steps a day, and gradually increase as your fitness improves.
- Limit Eating Out: Rather than going on some drastic fad diet you saw on social media promising it has the secret to losing 30 lbs in one month, start by reducing the frequency of eating out. Designate a day for dining out and use the rest of the week to enjoy home-cooked, nutritious meals.
- Hydration Matters: Drinking a gallon of water a day may seem like a lot initially. Begin by increasing your water intake gradually. Small sips throughout the day can lead to a significant increase over time. Not only will this keep you hydrated but it’ll also keep your stomach full and help fight off snack cravings.
2. Building Sustainable Habits:
- Consistency Over Intensity: Consistency is the key to lasting change. A moderate, consistent effort will yield better results than an intense but unsustainable burst of activity.
- Mindful Progression: Slow and steady wins the race. As you achieve your initial goals, progressively challenge yourself. This not only avoids burnout but also builds a strong foundation for long-term success. Think of it as having small building blocks you’ll use to build a solid foundation for the rest of your life rather than trying to stack massive blocks straight up that will topple over immediately.
3. Focus on Lifestyle, Not Quick Fixes:
- Mindful Eating: Rather than following extreme diets, cultivate a mindful eating habit. Pay attention to what you eat, savor each bite, and listen to your body's hunger and fullness cues.
- Enjoyable Exercise: Find physical activities you genuinely enjoy. Exercise shouldn’t be a punishment, it should be a source of joy and energy. You don’t even have to be in the gym, whether it's dancing, hiking, or playing a sport, make it something you look forward to.
4. Celebrate Every Step:
- Acknowledge Achievements: Celebrate small victories along the way. Completing a week of daily walks or sticking to your water intake goal deserves recognition. Positive reinforcement keeps you motivated, and remember that you are also creating habits and discipline to keep you going in times of low motivation.
Remember, the journey towards a healthier you is not a sprint; it's a marathon. By incorporating sustainable changes into your routine, you're not just making resolutions, you’re making a commitment to a better, more balanced lifestyle.
Start small, be consistent, and watch those resolutions transform into lasting habits.
Best regards,
Jerry
Motivation is Limited
Discipline is Forever
