With the New Year's dawning, the pressure is to set goals, adopt healthy habits, and make better choices. But the problem of making decisions is that there are only two possible results: success or failure.
Statistics indicate that most of us end up identifying with the latter rather than the former, but the truth is that we usually land somewhere, which is better than where we started, but not quite as well as where we wanted to go. .
In view of the likelihood that promises in January were abandoned in March, it is time to reassess the types of decisions you make. With that in mind, here are five mistakes to avoid.
Promise to lose weight by exercising more
If weight loss is your goal, training should definitely be part of your overall plan. It just can't be your whole plan. This is because calories burned during an average workout will not do much of a problem in your weight loss goal unless you combine it with other strategies, including taking a long hard look at your diet and other lifestyle factors such as sleep, stress and sedentary lifestyle. .
Still not convinced that exercise is not your ticket to a slimmer you? Do the math. A 30 minute drive on the treadmill burns about 300 calories. If you're a walker, cut that number in half. Now go off the treadmill and grab a quick snack. Nothing too big, maybe just a granola bar (100 calories), a handful of nuts (170 calories) or a latte (100 calories – gives or takes depending on whether whole, skimmed or non-milk milk is used).
The bottom line is that it takes a lot more time, effort and dedication to lose a pound than it does to get a pound. Multiply the time and effort by the number of pounds you will lose and you get the picture.
Law to eat more of this and less of it
The idea that unwanted pounds will fly away if you cut some food out of your diet and replace it with other foods is a simplistic approach to weight loss. Green tea will not melt unwanted fat. And eating less fat will not result in a trimmer waist. So while you don't get arguments from dieticians, if you eat more vegetables and less sugar, there's still no guarantee that the needle on the scale will move in the right direction.
Anyone with weight loss goals should consult with a dietician who can work one-on-one to make a dining plan that takes into account personal habits, triggers, lifestyle, food preferences, etc. The cookie cutter dish diet taken from the internet or passed together from friends or colleagues in the gym rarely lives up to their reputation.
Give yourself a deadline
Healthy lifestyle cannot be achieved in three months. Neither can the people's fitness or weight loss goals. Change happens slowly, so take time to let good habits settle in and become a different nature. So if your goal takes longer to reach than planned, you don't even consider a mistake. Rather, it is likely that you did not give you the time needed to succeed. Adjust your deadline and your attitude, not your goal. And be sure to celebrate all the little victories you earn along the way.
Do the wrong goal for the wrong reason
Whatever changes you want to make in 2019, make sure they reflect what's important to you, not what's trendy or important to another. Finding motivation from within is one of the most important strategies for successful change. It means taking a good long look at why behind your decision and making sure the result is worth the effort.
Don't be pressured to run a marathon or a half marathon when you happily run for 60 minutes or less. And don't fight through HIIT (high intensity interval training) if yoga is more your thing. Decisions that resonate from within are those you will still pursue in March, rocking in June and completing in September.
Do not drive until you can walk
Going into the gym may seem like the perfect New Year's resolution, but before you log on to the dotted line, ask yourself why you have never been to the gym before. Take a moment to sit down and decide what type of exercise or environment you find most motivating and comfortable and go from there.
If you love the outdoors, refrain from the gym for a workout where you can feel the sun on your face and breathe in fresh air. And if the competition turns your cart, go out of the treadmill and find a running group that will push your boundaries. And while not all training routines promise to check all boxes, they need to be motivating and challenging enough to get you back for more.
If not, be sure the problem is exercise, not exercise. Continue experimenting until you find something that sticks.