Talk about a resolution
JAMES MOORE finds tried and tested ways to help you stick to your pledges for a healthier 2022
ALMOST 25 million Brits make New Year resolutions relating to health and fitness.
But a Univerity of Bristol study found more than 80% of us will fail to achieve these goals.
Here are some top tips to help you stay on the right resolution track...
DRINK LESS
■ Take a challenge: A study by the University of Sussex found that people who took part in Dry January were likely to still be drinking less six months later. Focus on the money and calories you’ll be saving with the help of the Dry January app. See 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. Using smaller glasses can also help.
■ Beat stress: A study published in the International Journal of Neuropsychopharmacology 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 the University of Hertfordshire found that those who get fewer than seven hours sleep each night are far more likely to have weak willpower.
LOSE WEIGHT
■ Log it: Using the scales every day is likely to help you lose weight, so says the Journal of the Academy of Nutrition and Dietetics.
■ Make it a habit: The University of Michigan claims making your goals realistic could help you achieve them. Have a target of 66 days – it takes that long to form a habit.
■ Focus on food: Scientists at Bangor
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% 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 4% 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. Of UK smokers who have tried heated tobacco devices like the IQOS 3, 70% have managed to stop smoking cigarettes completely.
■ Med for it: Cancer Research UK found that people prescribed Champix, a medicine that reduces cravings, were 82% more likely to have stopped smoking.
■ Get help: 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 UniUniversity versity 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 that taking up exercise simply to stay trim wasn’t enough motivation. Using it to become more cheerful was the key to making it a habit.
■ Make it routine: Some experts suggest morning workouts are best, but a study in the journal Obesity found working out at the same time of day is an important factor for sticking to the plan.