Tips to Make Healthy Habits Stick

We’re now a couple of months into the new year and while many continue to work on their resolutions, others may have let theirs fall to the wayside. One of the most common New Year’s Resolutions is losing weight. That may prove more difficult than ever this year as added stressors and challenges from the past year have caused a disruption to exercise routines or healthy eating habits for so many. But the start of a new year often brings along renewed commitments to healthier habits like eating right and working out. For many this means jumping full steam into a new diet or workout program, but studies have shown that 80 percent of people who make resolutions don’t keep them.

One of the most common reasons people find themselves struggling to achieve weight loss goals is because they made extreme changes all at once. Often, people will set a start date, and when that date arrives – they are all in! On day one, motivation is high, and you’re confident that changes are going to happen. However, burn out can come quick after making sudden, extreme changes to your diet and exercise routines. Here are a few tips to help in maintaining a healthy diet and exercise routine.

• Start with small changes. If you immediately make your new diet too strict or restrictive, you’re only going to make yourself unhappy. Pick one achievable goal that is an easy switch. For example, if you’d like to cut soda out of your diet, make it a focus to drink more water during the day. If you want to add more fruits and vegetables to your diet, do it in a way that makes it simple, like adding a grab-and-go piece of whole fruit, such as an apple or banana to breakfast. Commit to making these small changes every day for two weeks – and then add in your next goal!

• Don’t be too hard on yourself. While making healthy choices with food and exercise consistently is the best way to lose weight and maintain a healthy lifestyle, it is okay if you are not “perfect.” In fact, allowing yourself a rest day or a treat now and then will actually make you more successful in the long run because you aren’t depriving yourself. Also remember that one “bad” decision doesn’t ruin the whole day, or week, or take away from all the great progress you’ve made!

• Slow and steady. Be patient with yourself and your body. It is unsafe to lose too much weight too quickly, and crash dieting often leads to even more weight gain in the end. Remember to set realistic goals. Trying to lose an unreasonable amount of weight in a short period of time will frustrate you and will not support the ultimate goal to form new, healthier habits that last long term. According to the CDC, people who lose weight gradually and steadily, one to two pounds per week, are more successful at keeping weight off.

• Stay focused on the long-term. There are many benefits to maintaining a healthy weight. It lowers the risk of many health conditions, including high blood pressure, Type 2 diabetes, and heart disease, among others. Losing weight, and then maintaining a healthy weight by creating new, lasting healthy habits can be done, but experts recommend approaching the process with a healthy mindset and realistic, achievable goals.

Losing weight and committing to a healthy lifestyle isn’t easy, but it IS doable! Focus on your “why” and long-term goals to help you keep your motivation high, but don’t beat yourself up if it doesn’t come quickly or easily. The goal is not to deprive yourself or feel constantly hungry, but rather to take the small steps that will create lasting impacts towards your long-term health.