New Year’s resolutions are in full force and motivation is high. So we are sharing some tips on maintaining these habits and resolutions throughout the entire year.
2018 has come and gone and as the saying goes, “Out with the old and in with the new.” Lately, you have probably been thinking about old habits you plan on breaking and new habits you plan on creating. New Year’s resolutions are in full force and motivation is on a high; here are some tips on maintaining these habits and resolutions throughout the entire year.
Start Small and Slowly Build on Goals
Create a resolution that is attainable and can be met without making you feel overwhelmed or stressed; these are the types of goals that will likely stick. By making a smaller goal, you have the ability to add difficulty as it becomes easier over time. This will provide you with a feeling of success and accomplishment as you meet the goal so motivation in the new year stays high.
Create S.M.A.R.T. Goals
New Year’s resolutions need enough detail to help motivate you to complete it. Setting a S.M.A.R.T. goal allows you to evaluate and reflect on your progress and successes. For example, exercising three times a week is a goal that leaves a lot of questions such as “What kind of exercise?” “How long will I exercise?” “Where will I go to exercise?” Create goals that follow the S.M.A.R.T. outline below:
S: Specific – Include many details about your goal to help keep you focused. What do you want to achieve from this goal? Examine where you’ll find motivation to keep going as the year goes on.
M: Measurable – Include details that allow you to make measurable evaluations of your goal.
A: Attainable – If your goal is not attainable, you will quickly lose the motivation in the new year. You must decide whether the time, effort and cost are important enough to put in the work to achieve the results. Be considerate of the factors in your life that may help or hinder your goals.
R: Relevant – Is this goal actually something you want to work towards? Make sure your goal makes you excited so the end result will be worth it.
T: Timely – By adding a timeline to your goal, you are instantly creating accountability to meet a tentative deadline.
Putting it Together
Although a deadline may shift slightly as life happens, creating a timeline will create urgency in your goal and give you the motivation to stick to your timeline. Goals can be set for either short-term or long-term, depending on what you want to achieve. Just because it’s a new year’s resolution made on January 1, doesn’t mean your goal needs to be complete on December 31 next year. Some people make New Year’s Resolutions that are long-term lifestyle changes while others choose short goals done by February.
So, now that we understand the steps to make S.M.A.R.T. goals; here is how we can take the original goal and make it into a S.M.A.R.T. goal. Instead of “My New Year’s Resolution is to exercise three times per week”, we can turn this into “My goal is to run for at least 20 minutes, three times per week, to increase my endurance”.
Be Mindful about your Nutrition
Many people make New Year’s Resolutions to improve their diet. Mindful eating is a powerful tool that you can take wherever you go. It allows you to be in touch with your hunger and fullness cues so that you are satisfied throughout the day. Slow down your meal times so that your brain can catch up to your body. Eating too quickly can cause you to ignore your fullness cues, leading to overeating. By staying in touch with your body’s internal cues, you will create a balance that will keep your mind and body healthy for the entire year.
It’s a lot to consider, so here’s a few questions to ask yourself: Am I truly hungry or am I bored or emotional? Am I thirsty for something to drink or am I hungry for something to eat? Am I paying attention to my meal or am I too focused on watching the television?
Balance Your Plate
A simple but important key to staying healthy and on track during the New Year is to have balanced nutrition. Each meal is an opportunity to add vitamins, minerals and so much more to fuel your body. Add a variety of colourful vegetables to fill half your plate, a source of healthy plant-based protein to fill a quarter of your plate and a source of whole grains to complete the last quarter of your plate. Be open to trying new foods and making new and exciting recipes!
Full of Fibre
Fibre is the nutrient that is often forgotten but extremely important. Fibre plays a role in regulating your bowels, controlling blood glucose levels, maintain satiety and lowering cholesterol levels. High fibre foods include in whole grains, legumes, nuts, seeds, fruits, and vegetables. So at each meal, think about which high fibre foods you could add to boost your daily intake (which should be 25-30g). Having a bowl of soup for lunch? Why not add a ½ cup serving of whole green lentils to add 9g of fibre and 12g of protein!
Don’t Forget to Drink Your Water
Everyone says they want to drink more water so why not take this opportunity to create a New Year’s Resolution around it! Maybe you received a new water bottle over the holidays or have one stashed away in the back of a cupboard – fill it up with some H2O and take it with you! Ensure that you have water accessible to you throughout your day and have a glass with each meal. Tip: set alarms or reminders on your phone throughout the day to remind you to keep sipping!
Shop all TDF Sports’ plant-based supplements.
Have your own tricks for setting smart goals? Tweet us – we’d love to hear from you!