So you want a resolution?

Almost 25million Brits make New Year resolutions relating to health and fitness. But a University of Bristol study found more than 80 per cent of us will fail to achieve these goals. finds tried and tested ways to help you stick to your pledges for a healthier 2022

DRINK LESS

 Take a challenge: A study by the University of Sussex found those who took part in Dry January were likely to still be drinking less than six months later. Focus on the money and calories you’ll be saving with the help of the Dry January app. alcoholchange.org.uk  Tipple tips: You don’t have to give up entirely. Tips to cut down from the Drinkaware charity include scheduling in alcohol-free days, trying to drink with food more and switching to lower strength alcohol or mocktails. Research shows that using smaller glasses can also help you drink less.  Beat stress: A study published in the International Journal of europsychopharmacology found that drinkers were more likely to cut down over the following week when they practised mindfulness or relaxation techniques.  Get more sleep: Researchers at Hertfordshire University have found that those who get fewer than seven hours kip each night are far more likely to have weak willpower.  Don’t say don’t: Reframe your resolution. If you say to yourself “Don’t drink alcohol” you will be craving wine immediately. Instead, try saying “Do drink fruit juice and health drinks.”

LOSE WEIGHT

 Log it: Using the scales every day is likely to help you lose weight, according to the Journal of the Academy of Nutrition and Dietetics.  Make it a habit: The University of Michigan claims making your weight loss goals realistic could help you achieve them. Have a target of 66 days – that’s how long it takes to form a habit.  Focus on food: Don’t expect upping your exercise alone to fight the flab. Scientists at Bangor University found intensive cardio training three times a week for two months made little difference if diet stayed the same.  Get support: A study found a 42 per cent increase in sustained weight loss using a support network.

STOP SMOKING

 Stub it out: The Royal Society of Public Health found smokers were three times more likely to succeed in giving up at New Year than on average. But don’t go cold turkey – only four per cent of those who do remain smoke-free after a year.  Vape expectations: Experts at Public Health England say e-cigs are much less dangerous than conventional smoking and research at Sheffield Hallam University suggests switching to vaping could increase the chances of quitting. Alternatively, 70 per cent of UK smokers who have tried heated tobacco devices like the IQOS 3 have managed to stop smoking cigarettes completely.

 Med for it: Cancer Research UK found people prescribed Champix, a medicine that reduces cravings, were 82 per cent more likely to have stopped smoking.  Get help: Don’t go it alone. You’re four times more likely to quit if you get help and support. Try your local stop smoking service at nhs.uk/smokefree.

EXERCISE MORE

 Gym buddies: Studies have shown that working out with friends makes you more likely to stick to the regime, while researchers from University College London found that couples who exercise together are three times more likely to succeed. Short bursts of tough exercise have a greater effect.

 Get outdoors: Brave the weather and head outdoors. One US study suggested that people who exercise outdoors do so for longer.  Mood booster: A study by Vitabiotics found taking up exercise to stay trim wasn’t enough motivation. Using it to become more cheerful was the key to making it a habit.  Make it routine: Experts suggest morning workouts are best, but a study in the journal Obesity found working out at the same time of day is a vital factor for sticking to the plan.