Change THE WAY YOU FEEL ABOUT YOUR Bod how to stick to your fit­ness res­o­lu­tions all year long—and be­yond.

Here’s how to make ‘em last all year round.

Cosmopolitan (Philippines) - - Contents -

Ev­ery 1st of Jan­uary, we re­solve to make one big change—and more of­ten than not, it’s got some­thing to do with fit­ness or weight loss. We jot down lofty goals like “Lose 40 pounds!” or “Have abs by Septem­ber!” hop­ing that this time around, we might ac­tu­ally see them through. But set­ting res­o­lu­tions for our­selves only amounts to set­ting ex­pec­ta­tions. With­out a de­tailed bat­tle plan, goals fall through. If you’ve got a fit­ness goal you’re de­ter­mined to reach, but aren’t sure ex­actly how to do it, the right frame of mind will go a long way. Here are five helpful steps, ac­cord­ing to the Amer­i­can Psy­cho­log­i­cal As­so­ci­a­tion:


Twelve months seems like a long time—surely you could lose a ton of weight or have enough time to train for a marathon, right? Well, yes and no. You have to take into ac­count the months where your mo­ti­va­tion will be on the outs. Those “lazy weeks” can add up. If your goal is to lose a cer­tain amount of weight, for ex­am­ple, cut that weight in half and make that your new goal weight. If you hap­pen to ex­ceed it, then great! If you don’t, then you won’t be as dis­ap­pointed in your­self come midyear.


Over­all health is a com­bi­na­tion of habits, so if you hap­pen to have bad ones, get­ting rid of them all won’t be a walk in the park. (Well, it could be, if the park were on fire, the trees were on fire, and you were on fire.) Let’s say you have a mid­night sweet tooth, a nonex­is­tent work­out rou­tine, and a ten­dency to over­load on carbs. Tackle the hard­est habit first; that’ll make the other two eas­ier to beat.


It helps to have a sup­port sys­tem of friends and fam­ily— aside from pro­vid­ing com­fort dur­ing rough patches, they also keep you ac­count­able, es­pe­cially when those afore­men­tioned lazy weeks kick in. In­evitably, you’re go­ing to hit a plateau dur­ing your weight loss jour­ney: the weight won’t seem to come off any­more, and your work­outs will feel awk­ward and time-con­sum­ing. Vent­ing your frus­tra­tions to a friend will give you a nudge in the right di­rec­tion.


There will also be times through­out the year where you slink back to your old ways. That’s per­fectly nor­mal. No weight loss jour­ney is a per­fect up­hill climb. You’re go­ing to slip and fall some­times. If get­ting fit were easy, we’d all be fit! Even when you think you’ve done ir­repara­ble dam­age—say, end­ing the day with a fast food meal af­ter eat­ing healthy all af­ter­noon—trust us, it’s not the end of the world. Would you aban­don your en­tire apart­ment just be­cause one of your light­bulbs conked out? Of course not; you’d re­place the bulb and keep go­ing. Dis­ci­pline will al­ways trump mo­ti­va­tion!


Fi­nally, your best shot at mak­ing that res­o­lu­tion a re­al­ity is to seek help from peo­ple who know bet­ter. From nu­tri­tion­ists to gym in­struc­tors to friends who’ve al­ready reached their fit­ness goals, take notes from those who have been there be­fore and are likely to give you sound ad­vice. They’ll quash any mis­con­cep­tions you might have and help you set re­al­is­tic ex­pec­ta­tions, too.

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