Health and Wellness

By Preyanka Makadia

Keeping Your New Year's Fitness Resolutions

As we ring in 2009, many of us have made New Year’s resolutions to lose weight and get fit. Chances are you’ve probably made the same resolution in the past and had difficulty fulfilling it. Shedding those extra pounds is much harder than it seems, and we often give up on our resolutions within a few months. Make this year different! Here are a few tips to help you get started on your goals and stay motivated throughout the year:

1. Set realistic goals. Sometimes we set our sights too high. For example, wanting to lose 20 pounds can seem like a very daunting task, and we get frustrated if we think we cannot do it. Instead, set smaller goals for yourself. Decide to lose just five pounds first. Also, instead of cutting all junk food out of your diet completely, start by only having a treat once a week or less. This may seem counterintuitive, but by setting lower goals and reaching them, you will build the confidence you need to reach your ultimate fitness goal.

2. Get a buddy. Working out with a friend can be more fun and keeps you accountable if you miss a workout. Find a buddy who is dedicated and will motivate you to reach your goal. To make things interesting, you can also decide on a common goal and make a friendly bet. For example, the loser has to treat the winner to a day at the spa or dinner at a nice restaurant. Having a buddy can also provide encouragement if you’re in a slump.

3. Think: now or never. Busy weeks at school or work can leave little time for proper diet and exercise. When we fall off track with our diet and exercise, we often succumb to the bad habits and think we will start anew the next week or next month. Eventually, we fall off track completely and do not fulfill our resolutions. Even if you are busy, just take small steps to prevent yourself from falling through a downward spiral. For example, opt for some dried fruit and yogurt instead of candy or a toasted cheese sandwich instead of a greasy slice of pizza. Keep telling yourself that if you don’t do this now, you never will.

4. Work through slumps and stick with it. Sometimes we hit weight loss plateaus and have difficulty getting past them. Also, we can get bored with our diet and exercise routines after a few months. If you’re in a slump, do not give up. Mix things up by trying new recipes or with a challenging workout. Moreover, seek encouragement from friends and family to keep you motivated.

5. Find other ways to measure your progress. The scale may not be a good indicator of your fitness because you can gain muscle mass while you lose fat. There are many other ways for you to track your progress. For example, try doing a basic physical assessment right now—write down how many pushups you can do and how many flights of stairs you can run up before feeling out of breath. Do the same assessment mid-year and see the progress you’ve made. You can also see if you fit into an old pair of jeans that were too tight.

6. Prepare for an event. The best motivation is wanting to look fantastic for a party, vacation or other event. If you already have plans, mark the dates on your calendar and start a countdown. If you don’t have an event, plan a summer getaway to the beach or a party with some friends. A great trick to stay motivated during a tough workout is to envision yourself turning heads at the soirée.

7. Have fun! Your workouts do not have to consist of simply running on the treadmill or riding a bike. Instead, sign up for fun dance lessons or try a new sport. The best exercise is something that you enjoy and would look forward to.

With these tips, you surely will be able to reach your fitness goals in 2009. Remember, mentally preparing yourself to start a healthier lifestyle is an integral part to your success. As long as you believe that you can do it, you can definitely make it happen. Cheers to a fitter, healthier you!