Everybody has a New Year's resolution. Congressman John Boehner has resolved to donate half his self-tanner reserves to Marilyn Manson. Tom Cruise plans to start making better movies (we hope). Lady Gaga has pledged to finally get that meat dress dry-cleaned—or at least tenderized.
But no matter who you are, or what your resolution might be, chances are, you're going to fail. Indeed, studies show that two-thirds of New Year's resolutions are kaput by St. Patrick's Day. And that's because most of us make the same five fatal mistakes. If you want this year to be the year you really change your life—lose weight, get back in shape, start living the life you really deserve—then don't make your annual pledge until you read this.
RESOLUTION SABOTEUR #1: Having a Long-Term FocusThat’s right. When it comes to resolutions, short-term thinking can lead to long-term results. How so? Researchers from the University of Sheffield have found that 91 percent of people who start anexercise regimen—even those with the best intentions—bail in the first 4 weeks, before the habit has taken hold. And 61 percent throw in the barely used towel within the first 7 days. But the 9 percent who last 5 weeks stay in it for the long haul.
Your fail-proof plan: Instead of telling yourself that you’ll go to the gym until December 31, 2011, try saying this instead: “I’m going to make an effort to go to the gym until February 5, 2011.” That’s five weeks. And don’t over-commit to what you’ll accomplish while you’re there, either. YMCA researchers found that people were twice as likely to stick to an exercise program when they performed shorter workouts—less than 30 minutes—than when they did longer sessions. They also lost more fat, because they worked at a higher intensity, rather than just going through the motions of a long workout, says study coauthor Wayne Westcott, Ph.D. And shoot for just 3 days a week. That’ll give you most of the benefits of exercise.
Bonus Tip: New year, new diet plan! Here are the muscle-toning, brain-enhancing, wrinkle-erasing, heart-strengthening, bone-protecting, immunity-boosting, inflammation-fighting foods you should be eating every day.
RESOLUTION SABOTEUR #2: Striving for Perfection
When people skip a workout, there’s a 62 percent chance they’ll miss one the following week as well, according to a study from the University of Massachusetts–Dartmouth. That’s a domino effect that dooms thousands of resolutions every year. In fact, “a single lapse can result in feelings of failure that are so overwhelming, a person will just quit, even though he or she might have successfully followed through with exercise 99 percent of the time,” says John Raglin, Ph.D., an exercisepsychologist at Indiana University.
When people skip a workout, there’s a 62 percent chance they’ll miss one the following week as well, according to a study from the University of Massachusetts–Dartmouth. That’s a domino effect that dooms thousands of resolutions every year. In fact, “a single lapse can result in feelings of failure that are so overwhelming, a person will just quit, even though he or she might have successfully followed through with exercise 99 percent of the time,” says John Raglin, Ph.D., an exercisepsychologist at Indiana University.
Your fail-proof plan: Institute a no-perfection-necessary policy. If you don’t have time for your entire workout, take 10 minutes and do a portion of your routine—even if it’s just a couple of sets of body-weight squats and jumping jacks. That way, you will have “worked out,” which will reinforce the behavior and make it less tempting for you to miss your next session.
Bonus Tip: Remember the old saying "Milk: not just for breakfast anymore." Well, here are 20 foods that shouldn't be for breakfast, period. Check out this eye-popping list of the Worst Breakfasts in America!
RESOLUTION SABOTEUR #3: Setting Small Goals
Most experts recommend setting modest weight-reduction goals, but a study from the University of Minnesota suggests that having high weight-loss expectations may help you lose more weight. The researchers found that people who tried to lose an average of 16 percent of their body-weight—instead of the commonly recommended 5 to 10 percent—did indeed drop more than their conservative counterparts. “They seem to understand that it takes more effort to lose more weight,” speculates study author Jennifer Linde, Ph.D.
Most experts recommend setting modest weight-reduction goals, but a study from the University of Minnesota suggests that having high weight-loss expectations may help you lose more weight. The researchers found that people who tried to lose an average of 16 percent of their body-weight—instead of the commonly recommended 5 to 10 percent—did indeed drop more than their conservative counterparts. “They seem to understand that it takes more effort to lose more weight,” speculates study author Jennifer Linde, Ph.D.
Your fail-proof plan: Make your overall goal as lofty as you’d like—20, 30, or even 50 pounds—but set a practical time frame, capping expectations at 1 to 2 pounds a week. (If you lose faster, all the better.) And keep your focus on the means, not the end. University of Iowa scientists found that people are more likely to stick with their weight loss plans when they concentrate on specific actions instead of the desired result. For example, if you want to lose 20 pounds, make a list of nutrition and exercise goals that facilitate weight loss—such as working out at least three times a week. Then strive to achieve as many as you can. “Setting goals that target specific behaviors helps you see progress, even before it shows up on the scale,” says lead author Faryle Nothwehr, Ph.D. “This encourages you to keep at it.”
Bonus Tip: Looking for daily motivation? Sign up for our free daily Eat This, Not That! newsletter or follow me right here on Twitter, and make 2011 your flat belly year! The instant weight-loss secrets you'll get can help you look, feel and live better than ever!
RESOLUTION SABOTEUR #4: Focusing on Hypotheticals
Yes, smoking may kill you. But thinking about that won’t help you kick butts. Roughly 80 percent of smokers admit they would like to quit, but only about 3 percent make an effort. Of those, only 1 percent of smokers report success. In other words, the old-fashioned scare tactics just aren’t working. People know the risks of smoking, but theaddiction often still trumps rationality.
Yes, smoking may kill you. But thinking about that won’t help you kick butts. Roughly 80 percent of smokers admit they would like to quit, but only about 3 percent make an effort. Of those, only 1 percent of smokers report success. In other words, the old-fashioned scare tactics just aren’t working. People know the risks of smoking, but theaddiction often still trumps rationality.Your fail-proof plan: Instead of thinking about what might happen, think about what is happening. “What will change your behavior is something very, very personal,” says Terry Rustin, M.D., author of Quit and Stay Quit. “In an honest environment, ask the people you love how your smoking has affected them. You might be surprised to hear your habit triggered asthma attacks in your kids, or kept them underweight.” Or maybe your family members are simply embarrassed that their clothes smell like smoke. Such a revelation—even if it’s fueled by guilt—just might give you the necessary fuel to stay the course when you’re inclined to cheat.
And while the idea of putting out your butts for good can be daunting, new research in the journal Nicotine & Tobacco Research shows you might quickly see a benefit. The researchers found that participants started feeling better as early as two weeks after they gave up their smokes. Why? Because when you quit jerking your body through multiple withdrawal cycles every day, your smoking breaks stop ruling your mood.
RESOLUTION SABOTEUR #5: Not Having Support from Family and Friends
A recent Men’s Health survey found that the top New Year’s resolution for men is to lose weight. But when women were polled about their husbands, the ladies wanted their spouses to be more romantic. And you can bet that men might have different changes in mind for the wives as well. Our point: Get on the same page, folks. Studies show that you’re much more likely to stick with any habit if you surround yourself with people who share the same goal as you.
A recent Men’s Health survey found that the top New Year’s resolution for men is to lose weight. But when women were polled about their husbands, the ladies wanted their spouses to be more romantic. And you can bet that men might have different changes in mind for the wives as well. Our point: Get on the same page, folks. Studies show that you’re much more likely to stick with any habit if you surround yourself with people who share the same goal as you.Your fail-proof plan: Ask for your better half’s input. One rule: No hurt feelings. Then adopt your spouse’s suggestion as a resolution, in addition to the goal that’s at the top of your list. This strategy can help you better succeed with both; you just have to figure out how to make the two goals relate to each other. Case in point: In a Baylor College of Medicine study, one group of adults took on the simultaneous resolutions of increasing exercise, limiting sodium, and quitting smoking, while a second group attempted only one of those goals. Eighteen months later, those who had embraced multiple heart-healthy changes were 20 percent more likely to have stuck with them. This makes total sense: If you're exercising and following a diet, you’d feel silly if you’re still smoking.
Bonus Tip: Lose weight. Build muscle. Get out of debt. Whatever your resolution for 2011, here's your plan.
Article from Yahoo: http://health.yahoo.net/experts/eatthis/5-secrets-making-resolutions-stick
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