Many people set resolutions for the New Year, hoping to make changes in various areas of their lives. These changes can include a healthier lifestyle, improved fitness, financial stability, or learning something new.
But these goals can be difficult to accomplish. Especially in the early stages, it can be hard to stay motivated.
Focus on Feeling Good
The start of a new year can be a great time to set goals and commit to change. However, many people struggle to stick with their resolutions. The key to success is setting realistic, measurable goals and following through with them.
Many weight loss-related resolutions include committing to a diet and exercise plan. These changes can help you feel healthier and stronger, but they can also improve your body image. As you accomplish your wellness goals, your confidence will naturally increase. This sense of self-belief can inspire you to tackle other goals in your life, from personal relationships to professional growth.
But it can be easy to lose motivation if you don’t see immediate results from your hard work. You may think, “I have been trying so hard to eat better and exercise more, but I can’t seem to make any progress!”
This is where focusing on the way you feel can help. Try shifting your focus to how good it feels when you’re exercising, practicing kindness towards yourself, and visualizing the outcome of your efforts. This practice can help you stay motivated and create a sustainable lifestyle for the long term.
You can also shift your mindset by recognizing that your body will go through many changes throughout the years. This is a natural part of life, and it’s important to accept it. You may gain weight or lose weight, grow older, experience different relationships and interests, become a parent, or go through menopause. Accepting these changes can help you maintain a positive body image throughout your entire weight loss journey.
It’s also important to remember that you’re on a journey, not a race. Be patient and celebrate your accomplishments, no matter how small they are. And be kind to yourself when you make a mistake. Having an all-or-nothing mindset can lead to failure, so it’s important to be flexible and allow yourself the occasional treat. Ultimately, your commitment to the process and your desire for a positive body image will keep you going. When you see the difference your hard work makes in your life, it will be worth it!
Practice Kindness
Practicing kindness to yourself is an understated but powerful tool on your weight loss journey. Self-compassion focuses on treating yourself like you would treat a friend or loved one when confronting a challenge, such as a setback in your diet. Rather than being harshly critical of yourself in the aftermath of a dietary lapse, try to remember that everyone struggles with their food habits in an environment where high-calorie, delicious foods are easily accessible. Practicing self-compassion can help you to reframe your thoughts about eating and body image so that you can recognize when emotional eating has taken over.
When you practice self-compassion, it is easier to move on from a dietary lapse and resume your healthy eating goals. In a study from Drexel University, researchers found that those with higher levels of self-compassion had greater intentions to maintain their diet and more confidence in their ability to control their eating habits following a lapse compared to individuals with lower levels of self-compassion. In addition, the research also revealed that common humanity and mindfulness were not related to reports of perceived control over eating behaviors after a lapse, but self-kindness was the facet that was most strongly associated with productive and resilient responses to setbacks.
Practicing self-kindness can make your weight loss journey a more enjoyable and successful experience, so give yourself the support you deserve along the way! Incorporate small acts of kindness into your daily routine to see the benefits of this approach in your wellness journey. You will soon find that the feeling of pride and accomplishment that comes from honoring your commitments to yourself will naturally spread into other areas of your life, such as your career or personal relationships. From there, your newfound sense of confidence will fuel further progress in your wellness journey and beyond!
Visualize Your Goals
The more you can see yourself succeeding at your weight loss goals, the more likely you are to stay motivated. Using visualization to achieve your goal is one way to do this, but you can also use this strategy for other areas of your life. For example, if you are trying to get more exercise, try visualizing what it will feel like to be able to do more physical activities that require movement or take place outside of your home. This will help you visualize what your body is capable of and how much more energetic, healthy and confident you’ll be as a result.
Whether you’re going to the gym or just aiming for a healthier lifestyle, it helps to create a specific plan with measurable outcomes that you can track and celebrate. According to a 2013 study, resolutions often fail due to a lack of planning and accountability. To avoid this, Lesniak recommends creating SMART goals that are specific, measurable, attainable, relevant and time-sensitive.
When you set a resolution, it triggers the release of a powerful neuro-hormone called dopamine that keeps you motivated until the behavior becomes automatic. Once that happens, it’s easy to let other things interfere and fall off the wagon. To avoid this, make sure your resolution is aligned around your innermost desires and makes sense for you and your unique life circumstances. You can also hold yourself accountable by telling others about your resolution, which will provide an extra layer of commitment and motivation.
When you start seeing positive changes in your health, it can lead to a ripple effect that transforms wellness into a lifestyle that supports long-term wellness. As you continue to achieve your wellness goals, you can build confidence that carries over into other aspects of your life, from work and relationships to personal happiness. In fact, many patients report that they are more assertive and optimistic as a result of honoring their wellness commitments, which in turn leads to more success at work and in life. It’s a beautiful cycle that can have lasting impacts for years to come.
Be Patient
The benefits of weight loss are numerous, including reduced risk of chronic diseases like diabetes and heart disease and a healthier lifestyle with increased energy and improved sleep quality. However, the journey of losing weight requires patience and a commitment to long-term change. Being patient with your progress and focusing on the positive impact on your well-being helps you to remain motivated throughout the process, rather than becoming discouraged by a setback or plateau.
Patience involves understanding that sustainable changes take time and embracing a healthy mindset of self-improvement, promoting a holistic wellness journey. This is especially important for individuals on a weight loss journey, as it helps to overcome challenges and setbacks by learning from experience and understanding that these experiences will be beneficial in the future. Patience also influences the way individuals track their progress and celebrate non-scale victories, fostering a strong sense of achievement and motivation for continued success.
Ultimately, the most important factor in achieving your New Year’s Resolution is finding an emotional connection to the goal itself. Ask yourself why you want to accomplish this specific resolution and how it will benefit your life. For example, if you are trying to lose weight so that you can feel better about your appearance or so that you have more energy for activities with family and friends, the goal should be clearly defined so that it remains a motivating force.
Keeping your resolve to achieve your weight loss goals this year is important because studies show that most resolutions fail. However, by being patient with yourself and focusing on the positive impacts that your weight loss will have on your health and well-being, you can make this year your most successful one yet.
