New Year Resolutions that Stick

New Year Resolutions that Stick

Whether it is a resolution to lose weight, to do more exercise, or to consume less sugar, we all have encountered hardships trying to stick with them.

Health-related New Year Resolutions are easy to make, but hard to implement. We all could use some healthy behavior changes that continue past January.

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Do Some Research

If you want to change your behavior, break an unhealthy habit, or develop a new habit, find out all the information about it.

Find out if it suits you and your body, and how much you need to push yourself. If you can see how it benefits you, it can work as a motivation to keep up with the change.

Change Your Environment

Trying to create a new healthy habit while being in the same environment or surroundings can be difficult. Changing your surroundings to suit your new resolution ensures you adhere to it.

For example: If you are trying to cut on sugar, your pantry should not be filled with candy, but with fruits.

The Social Cognitive Theory

The Social Cognitive Theory states that a mix of personal and environmental determinants influence our behavior, our beliefs and the outcomes we expect if we do act as planned.

Celebrate Your Success

Reward yourself and celebrate the goals you accomplish, and the milestones you complete.

Tell Your Friends

Seeking support, asking for help, or even making your progress visible to others helps you with social support and an added motivation.

It also weeds out potential cheat moments as your friends know about your regime.

What You Can Control

You may not be able to change the external circumstances, stressful situations, or work environment. What you can do is control how you react to negative forces and stressful situations.

For example: If you get unhealthy food at your home, you can control how or when you eat it.

Social Peer Pressure

People get motivated socially, as there are a lot of people with you, engaging in the same challenges to lead a healthier and better life.

For example: If we see social media posts of a friend exercising regularly, it can help motivate us to be more active.

Towards a Healthy Habit

There are five stages in the process of shifting towards a healthy practice:

  • Contemplation
  • Seeking Advice
  • Preparation
  • Action
  • Maintenance of the new behavior.
Small And Attainable Goals

We all want to accomplish a lot of things, some of which cannot be suddenly achievable. We need to work on small and attainable goals, inching towards our bigger goal, step-by-step.

For example: If you cannot suddenly start going to bed early, try going a few minutes earlier than the night before.

One Thing At A Time

Making resolutions requires no effort, but if we decide to suddenly shift towards improving too many of our behaviors at once, it can backfire.

Focus on one thing that you want to change, at a time, and commit to it.

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One potential problem when changing behaviors is that we're too often motivated by negatives such as guilt, fear, or regret.

  • Research found that long-lasting change in behavior is most likely when it's self-motivated and rooted in positive thinking.
  • Studies have also shown that goals are easier to reach if they're specific.
  • You should also limit the number of goals you're trying to reach to prevent overtaxing your attention and willpower.
  1. Eat a variety of foods
  2. Base your diet on plenty of foods rich in carbohydrates
  3. Replace saturated with unsaturated fat
  4. Enjoy plenty of fruits and vegetables
  5. Reduce salt and sugar intake
  6. Eat regularly, control the portion size
  7. Drink plenty of fluids
  8. Maintain a healthy body weight
  9. Get on the move, make it a habit!
  10. Start now! And keep changing gradually.
Science-Backed Health Facts That Will Blow Your Mind🤯
  1. Urinating in a pool is dangerous for your heart.
  2. You typically only breathe through one nostril at a time.
  3. Your blood makes up nearly one-tenth of your total body weight
  4. Riding a roller coaster could help you pass a kidney stone
  5. The average adult spends more time on the toilet than they do exercising
  6. Consuming hot liquids can cool you down
  7. Bananas can boost your mood
  8. Fish skin can be used to heal burns
  9. Work stress can contribute to your type 2 diabetes risk
  10. Ginger can help reduce cramps.

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