5 Ways to Make Your New Year's Diet and Fitness Resolutions Stick

Monday, December 27 2021 11:02 AM

new years party with friends, drinks, and sparklersIt’s that time of the year again—the time when you’re motivated to make a change and stick to it. However, that motivation can quickly wither away as the new year becomes, well, not so new anymore.

Diet and fitness changes are among the most common New Year’s resolutions, and it comes as no surprise that it’s one of the busiest times for gyms. There’s enough research to show that most resolutions are abandoned within a couple of weeks following the new year, but we’ve developed a plan to help you stick to your goals in 2022.


5 Ways to Stick Stick to New Year Resolutions | How to Follow Through with Your 2022 Goals


1. Set Realistic Goals

Realistic goals should be attainable slowly when you first start with your diet and fitness routine. Don’t set yourself up for disappointment. For example, if you’ve never lifted weights before, you probably won’t be lifting 100-pound weights seven times per week in the beginning.

Start with small changes at first. A realistic goal would be to workout three to four times per week, meal prep, stick to a healthy nutrition plan and lose one pound per week. Don’t think about the end goal, but rather each day as they come. The changes you begin to make should fit into your lifestyle seamlessly. This way, you’ll be able to stick with them for months to come.

A common mistake many of us make is having a specific weight be our primary goal. While weight loss can be beneficial, you shouldn’t focus on the number on the scale. Muscle mass plays a big part in weight, so you should ideally aim for more energy, better health, and a happier mood.

2. Identify Your Trigger Foods

We all have certain foods we can’t resist. Identify them, then make peace with them. Make it a point to NOT cut these foods out of your diet. That’s right! If you cut them out of your life, you will only crave them more, resulting in a binge.

new year's resolution to get healthy

Instead of avoiding these foods, eat small portions once or twice a week. The key is not to keep them at home, or you’ll be more likely to give in to temptation regularly.

Set a goal to eat healthy food 95% of the time. Along with a few cheat meals, that is a better and more realistic approach than an “all or nothing” attitude.

Want to learn more about cheat meals and about how they can actually help you lose weight? Read the blog below!

The Skinny on Cheat Meals & How to Use Them for Healthy Weight

3. Get a Head Start

Do you have to wait until the new year? Start today! The longer you put it off, the easier the excuses will come. Just remember to start slow, so you don’t get burnt out. If you need help avoiding excuses, read this blog on identifying workout barriers, and ways to push past them and avoid them altogether.

Easing into this new and improved lifestyle is essential. When changes are too drastic, they become too hard to stick to because it’s so different from your regular routine. Try to start working out and eating healthy at least a week before the New Year. This will give you more time to adjust to the changes.

4. Don’t Forget to Track Your Progress

Monitoring your progress from day one will help keep you motivated as you begin to see results. Not only that, but you can easily set goals and be held accountable when you keep track of your exercise and diet. There are two ways you can track your progress. You can choose from the hundreds of free apps that track diet, weight, and exercise, or you can keep a food journal.

A food journal is a manual process, but it still works. Write down everything you eat and your workouts. This will help you observe your diet and fitness patterns and make healthier changes.

5. Manage Your Time Wellalarm clock to wake up and manage time

Time management is complex when you first start a new routine. Plan your workouts for the week and hold yourself accountable. Keep a water bottle and a gym bag in your car at all times for when you’re on the go. Want gym bag essentials listed out, so that you're always prepared and never forget a thing? We have our top ten gym bag items listed in this blog!

Working out in the morning before work is a great way to start the day. Early morning workouts can help motivate you to make healthier choices like moving more and eating healthy all day long. If you’re not a morning person, choose a time of day when you have the most energy. Want to become that morning person, we have a great blog for you! Need better sleep? We have an article on that topic too!

Become the Morning Person You Want to Be
How to Get Better Sleep

Meal planning is also an essential step in the time management game. Not only can you prep your meals for the week for easy access, but you also have extra time to plan out macros and nutrition. If you ever feel too lazy to cook and want to run to the nearest fast-food restaurant, you’ll have a meal in your refrigerator calling your name instead. Want to learn how to meal prep? Need some inspiration? We got you covered! Read the following blog for help!

The Ins and Out of Meal Prepping

Planning is a big part of making New Year’s resolutions, so use your time wisely to stay ahead of your goals.


What are your New Year’s resolutions for 2022? Let us know in the comments below!

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