Plan a healthy new you beyond resolutions

Sir,

New Year resolutions can be a good starting point for making longer term health and lifestyle improvements, but most people do not stick to them.

Reasons for quitting include a lack of time, a lack of support from other people and feeling daunted by unrealistic targets.

Often goals are unachievable because they are too difficult or they do not allow enough time for you to make gradual changes.

There is nothing wrong with aiming high and being ambitious, but it is important your goal is not too difficult or time-consuming as this could leave you feeling daunted.

Ask yourself the following questions: Is the goal too ambitious? Is the timeframe realistic? What specific changes do I need to make? Can I fit my new healthy behaviour around my other commitments?

Breaking large goals down into smaller goals can make them feel more achievable and less

daunting. For example, if you are aiming to lose weight, the NHS recommends you aim to lose around 1 to 2lbs (0.5 to 1kg) a week.

You should be able to achieve this by cutting down your calorie intake by about 500 to 600 calories each day. It might take longer than planned to lose the weight, but you are more likely to stick to it and not give up.

Plan how you will achieve your goal and what changes you will make to ensure you stick to it.

There are online resources available to help you plan your healthy activities, such as the NHS couch to 5km programme or the NHS programmes for stopping smoking, cutting down alcohol and losing weight.

Try to be patient and don’t expect the results from just one or two weeks of dieting to show on the weighing scales, as it may take longer.

A good way to get motivated is to involve other people. If you know someone who has a similar goal to yours, try to involve them as a ‘buddy’ to provide mutual support. They may even be able to push you a little bit harder, helping you to achieve your goals sooner. Look for groups on social media which share your goal.

If you miss a fitness session or have an alcoholic drink, cigarette or bar of chocolate, try not to feel guilty. Think about what might have triggered the deviation from your goal and try to avoid it in future. Forgive yourself and aim to get back to achieving your goal as soon as possible. On average, it takes between 21 and 28 days for something to become a long-term habit.

Make goals that you want to be able to stick to long term, such as improving your overall fitness, stopping smoking or maintaining your weight.

If you can make it through these first few weeks, you will notice things become much easier.

Dr Helen Flaherty, head of health promotion and education, Heart Research UK.