Forget New Years Resolutions: Do This Instead
It’s coming around to that time of year again. Christmas is here and then before you know it, the new year. While I completely understand wanting to use January as a fresh start, especially after the year we have had, I don’t think setting new years resolutions is a good idea. Hear me out.
What’s the pattern you’ve lived through in the past?
Try to lose weight, start a new trendy diet, lose a little bit, can’t keep it up, and you’re back to square one. That seems to be the trend, am I right?
The same thing happens for New Years resolutions. It becomes an activity where a target is set without a real plan of action, and 9 times out of 10, it’s not realistic. That’s the problem right there.
To make long-lasting changes to your health and fitness, you need to be realistic. Cutting out carbs as of January 4th, expecting to lose 30lbs in 2 months is not a helpful strategy. It’s unrealistic and really not helpful. To finally be able to lose weight and keep it off, you need to create the habits that will bring the results you deserve without uprooting your entire way of living.
How do you do that?
Let’s jump in.
Be Realistic
The maximum rate of fat loss is around 1-2% bodyweight per week, according to the Journal of Theoretical Biology.
This means if you’re a 200-pound guy hoping to get rid of his stomach & drop 20 pounds of fat you’ll need nearly TEN weeks of 100% focused training and eating to build the body you want. That means no deviating from the plan and more restrictions than you would typically want.
This is why realistic targets are key. You will read everywhere that you can drop 10lbs in a week or lose 20lbs in 4 weeks. All of that is completely misleading and can lead to people unnecessarily struggling for years because they can’t stick to the ridiculous diet laid out for them. On top of that, you’re more likely to gain back the weight you lost PLUS some after the restrictive diet that promises unrealistic results.
Instead, what you are going to do is this: ask yourself where you fit on the Effort Spectrum.
Realistically, you are not going to give 100%. Let’s give credit to where it’s due. The people who compete in bodybuilding, physique, and the like are the ones giving 100%. They never stray from their plan, they are always focused on their goal (the show), and typically will not have much of a social life during prep – they’re too disciplined and motivated.
You have other priorities in life and there’s nothing wrong with that, but you need to also set expectations accordingly. If you’re not giving the same amount as a competitor, you cannot expect the same type of results. Bring your targets down a notch and instead, turn to create habits that will give you more of a lifestyle than a New Years’ resolution.
Focus On Your Habits, Not Motivation
Motivation is a fleeting emotion. It will come and go. You will be extremely motivated to start a fitness journey come January 4th and all might go well for a week or two. That is until your motivation disappears and you’re left fighting yourself to hit a workout, prepare more healthy food, or track your calories. This is where habits are extremely important.
By building habits, you’re creating the lifestyle you want where some of these daily actions become autonomous – making the entire process easier and longer-lasting for you. James Clear wrote the best book I’ve read in years with Atomic Habits. Here is how to create the habits that will last for you.
Make it Obvious
-Write down your current habits to become aware of them (Are you tracking calories or not, do you snack mindlessly?)
-Use implementation intentions: (I will workout at 7pm at the gym)
-Use habit stacking: “(After I eat my meal, I will log it in MyFitnessPal)
-Design your environment. (If you want to have more protein, leave the tub on the counter).
Make it Attractive
-Use temptation building.( If you love binge-watching Netflix, but you need to meal prep: After I meal prep for the week, I will watch Netflix).
-Join a culture where your desired behavior is the norm. (Find those already in great shape and hang out with them)
-Do something you enjoy immediately before a difficult habit. ( Put on your favourite song right before you get up and drive to the gym)
Make it Easy
-Decrease the number of steps between you and your good habits. (Have your gym bag packed and ready the night before so it’s a grab and go morning).
-Prime the environment to make future actions easier. (Want to eat more vegetables, put them at eye level as soon as you open the fridge)
-Master the decisive moment. (Say no more often to things that don’t align with your goals)
-Start with habits that can be completed in 2 minutes or less and build from there. (Want to run 10 minutes a day? Start by tying your running shoes).
-Automate your habits. (Don’t like grocery shopping and cooking? Set up a meal delivery service instead)
Make it Satsifying
-Use reinforcement. (Start a savings account for something you really want, every time you workout, drop $10 in that account)
-Make “doing nothing” enjoyable. (Passing on social events for something less calorie and wallet heavy at home)
-Use a habit tracker. (After you finish eating, you will log your meal)
-Never miss twice. (Don’t miss two habits in a row, whether it’s logging a meal or missing a workout). Follow these laws and finally see results this year.
When you can find ways to create habits that will actually stick, you are setting yourself up for major success. On top of that, you are creating a healthy and sustainable lifestyle you so often crave.
So this January, don’t look to start an unrealistic diet or fitness plan that you know deep down you can’t stick to. Don’t set yourself up for failure. You’re not going to become a completely different person overnight. It’s going to take time and there’s nothing wrong with that.
Use the tips laid out above to create the lifestyle you want and need, because the last thing I’d want for you is to completely derail and start back from square one in March, or even January 2022.
If you’re really unsure about being able to do all of this yourself, I strongly suggest applying for coaching. I take the guesswork out for you and guide and support you through a coaching program to create the results you deserve. Apply here
References:
Alpert SS. A limit on the energy transfer rate from the human fat store in hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13. doi: 10.1016/j.jtbi.2004.08.029. Epub 2004 Dec 8. PMID: 15615615.
Clear, J. (2018). Atomic habits: Tiny changes, remarkable results: an easy & proven way to build good habits & break bad ones. New York: Avery, an imprint of Penguin Random House