10 tips for sticking with your exercise plan in the new year


It’s the New Year’s resolution that everyone has and virtually no one keeps: We want to get in shape.

Here are 10 tips to help you keep on track:

>> New Year's resolutions: 4 tips for avoiding gym membership scams

1. Make a plan

If you made your decision on New Year’s Eve, that’s only making a decision based on your emotional state that day. Make a plan for big and small goals and particular parts of your body you want to target to help keep you focused. A health professional can help with this.

via GIPHY

2. Be realistic

While you might be adamant that you’ll never eat bread, meat or chocolate chip cookies again, making that one of your goals is setting yourself up to fail. Instead, go for what’s attainable: Instead of having your favorite food three days a week, you’ll only have it once. Start small and build.

>> How to keep your New Year's resolutions this time

3. Create a battle plan

Despite all your best efforts, temptation will come knocking. Try to decide in advance how you will deal with wanting to skip that exercise class or have that piece of cake. This could include calling or texting a weight loss buddy, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

via GIPHY

4. Talk about it openly

Wanting to live a healthier life is something to be proud of, not ashamed of. Don’t treat your resolution like a dirty little secret. Tell friends and family members who will be there to support your resolve.

With any luck, they’ll help you find a buddy who shares your New Year’s resolution and can help you stay motivated.

>> Read more trending news 

5. Document your feelings

Why is getting in better shape a good idea? Write down all the reasons that are motivating you, from wanting to be able to walk up the stairs without losing your breath to wanting to look better on the beach. Keep your list with you and refer to it when you need help keeping your resolve.

6. Keep track of your progress

It sounds like this list has more writing down than working out, but it is important to keep track of your progress. Being able to see where you were and how far you’ve come is an important way to keep yourself motivated.

For example, instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

via GIPHY

7. Rewards are OK

Rewards are a good thing. Don’t think that because you’re losing weight, you have to become an ascetic. Instead of going out to eat to celebrate a milestone, treat yourself to new fitness clothes or by going out to a movie.

>> 9 inspiring New Year's resolution quotes to motivate you in 2018

8. 21 days

Exercising and working out won’t become good habits overnight. By Tuesday of the second week, all the newness will have worn off, and it’ll start getting harder to get up and get moving, especially if you’re exercising before work.

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. Get through that first three-week stretch, and you’ll be making real progress.

via GIPHY

9. Give yourself a break

It’s not the day missed at the gym or the indulgence in ice cream that’ll knock you off track – it’s the obsessing about it afterward.

Negative thought patterns won’t help maintain your positive plan. Do the best you can each day, and take one day at a time.

10. Don’t give up

Maybe you hit the Valentine’s Day wall – or even the Jan. 15 wall. But that’s not a reason to give up.

Start with one meal, then one day. You can do anything for 24 hours. Once you start building on the 24-hour increments, before long you’ll be back in the groove.

via GIPHY


Reader Comments ...


Next Up in

How Dayton changed the Bombecks — and how the Bombecks changed Dayton
How Dayton changed the Bombecks — and how the Bombecks changed Dayton

Growing up in Dayton left an indelible imprint on Bill and Erma Bombeck – and they, in turn, now leave an enduring legacy in their hometown. Bill Bombeck died Jan. 12 in Phoenix, Ariz., and he soon will be buried alongside his wife in Dayton’s historic Woodland Cemetery. But the couple will live on in the hearts of many friends in the Dayton...
The Kid Whisperer: What to do about the child who cries, cries, cries

Dear Kid Whisperer, I’m curious about crying tantrums. We have a strong-willed 6-year old girl who cries about everything lately. She cries over us not buying a toy or what she eats for breakfast. I offer her a hug, tell her I am sad that she is sad and tell her that it’s too loud and we can’t hear each other. I am gentle and loving...
Parenting with Dr. Ramey: What’s dangerous about the Golden Rule

The Golden Rule advising that you should behave towards others as you’d like to be treated seems reasonable — but in fact, represents a dangerous and wrong way of thinking about the world. Lee Ross and his social psychology colleagues have called this blunder in thinking “naive realism.” Avoiding this error will make you a better...
D.L. STEWART: Real men wear short coats because being cold is cool

A letter writer to the chief fashion critic at The New York Times asked a question in last Tuesday’s edition. “My son is in college in Maine,” AMY, PELHAM, N.Y., wrote, “and the temperature is frequently below zero. It seems like every woman is swathed in an ankle-length black puffer coat from November to March. So why do men...
Coupon deals of the week
Coupon deals of the week

Coupon availability and coupon values may vary within different regions or neighborhoods. Irish Spring Body Wash This week at Rite-Aid, Irish Spring body wash is on sale for $3.99. In most of your Rite-Aid ad inserts, you should find a coupon for this product that will drop the price down to $1.99. Also, use the $1 off one Irish Spring body wash manufacturer...
More Stories