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7 tips to making your New Year’s resolutions stick

“New Year signifies a fresh start and new beginnings. It’s a great time to reflect on your lifestyle and make a positive change in the form of a New Year’s resolution. Whether you’ve made a vow to join the gym, quit social media or eat healthier, it can be tough to stick to your new regime in the long-term. In fact, 80% of New Year’s resolutions fail by the second week of February.

Let’s take a look at some top tips for maintaining your new year’s resolutions, so you can smash your goals.

1. Make just one New Year’s resolution

We tend to make too many resolutions and then feel overwhelmed by adding extra ‘stuff’ to our lives, which often ends in none being worked on. If you’ve got just one clear objective, your energy isn’t spread across multiple activities. Make a commitment and focus all your attention on that one important goal, which will give you more chance of success.

2. Focus on a lifestyle change, rather than a quick fix

Above all, you need to have a good perspective of your resolution. Viewing it as a permanent lifestyle change, you will more likely stick to your resolution. For example, weight loss can be focused on a short-term goal to get down a dress size or two, but think of your long-term health to keep you going.

Otherwise, you would simply end up reverting to old ways once you’ve reached a certain number on the scale. Also, if the scale goes up one week, remember to think of your long-term lifestyle and try not to let one week’s result derail you from your goals.

3. Clearly define your resolution with concrete, measurable and time-based goals

In the excitement of New Year’s celebrations, many of us confidently announce our desire to “get fit” or “be healthier.” But, what does that actually mean? Do you want to get down to a certain weight? Add more vegetables to your diet? Go to the gym every other day?

After all, you wouldn’t start a business or a major project without a plan. Approach resolutions in a similar way and make SMART goals: ones that are specific, measurable, achievable, relevant and time-bound.

4. Don’t keep it a secret! Tell people about your resolution

Friends and family can help you through difficult times when you might want to give up. And, they’ll provide motivation when you can’t motivate yourself.

Resolution-specific online support groups could also offer a helping hand. For example, internet fitness communities can encourage you to train for the next marathon, as people could be going through the same experiences as you!

5. Represent your schedule and progress visually

If you’re aiming to lose weight, create a visual motivator on the wall. Keep a journal, make a digital spreadsheet or create a noticeboard full of graphs or pictures. Print off ‘before and after’ photographs to remind you of how far you’ve come. Another key point is that the physical act of writing down or recording your goals creates a deeper connection with them in your mind. It makes the resolution tangible, rather than a passing thought in your head.

As well as this, track your health with the Evergreen Life app! Its Health & Fitness Monitoring tool allows you to record and monitor a wide range of physiological results including body fat percentage.

6. Be patient! 

Relapses are possible and may be inevitable, so don’t give up after a minor setback. Essentially, it’s not whether you get knocked down, it’s about whether you get back up. When following a resolution, persistence is key – just acknowledge any failures and recommit to your target.

7. Stop “all or nothing” thinking; it’s better to do something than nothing

Most of us are guilty of this occasionally. Do you ever have a pizza and then just think “I’ve ruined my diet, I might as well get pudding now?” Well, don’t give up on your entire goal just because you haven’t completely stuck to it. If you can’t manage an entire marathon, just do what you can and be proud of your achievement – doing something is always better than nothing!

Still struggling?

If you’re still struggling with your health and exercise resolutions, maybe you could do with some extra knowledge and quality advice. Did you know it could be down to your genetics?

Perhaps your body is best suited to strength training. Maybe you need a longer recovery period after intense exercise sessions. Our DNA Test helps you learn what exercise works best for you.

Are you likely to see weight loss with a diet rich in monounsaturated fats, or are you genetically more inclined to store fat? DNA testing can help you make diet choices to help get you to the weight you want to be.

Just read what our previous DNA customers have to say about our tests:

  • “Now I understand why I keep getting repetitive injuries!”

  •  “I’ll give myself more time to recover next time and will be making changes to how I warm up and warm down.”

  • “I wish I’d taken this test years ago.”

  • Confidence and motivation improved!”

  •  “I had no idea this amount of info was available from just a swab and not through a doctor!”

Discover our DNA Tests and order now.

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Evergreen Life

Founded in 2014, Evergreen Life has grown from being a personal health record that put control in the hands of the user, to a nationwide health and wellbeing platform that spans primary and secondary care, as well as being a research ready platform for healthcare and life sciences institutions.