Each new year arrives with enthusiasm as people worldwide commit to pursuing better health and wellness. Resolutions brim with the promise of transformed bodies, improved well-being, and revitalised lifestyles. Whether the aim is to tone the physique, shed extra weight, or embrace a holistic wellness approach, the annual wave of fitness aspirations is unmistakable.
According to a survey by Finder, 71% of Australians – equivalent to almost 14 million people -– set a New Year’s resolution for 2023. The most common relate to diet and exercise, with 34% pledging to eat healthier, 33% aiming to lose weight, and 31% committed to improving their fitness.
The same survey also found that only 9% of Australians successfully kept their New Year’s resolutions, consistent with other research from the University of Scranton, which found that only 8% of people achieve their resolutions globally.
This article offers tips, ideas, and advice from experts to see more people successfully achieve their goals.
Why We Sometimes Don’t Achieve Our Goals?
There are some scientific reasons about how our minds can affect whether we achieve what we set out to do or not. One of the main factors is our mindset, a set of beliefs that shape how we make sense of the world and ourselves. According to Stanford psychologist Carol Dweck, there are two basic mindsets: fixed and growth.
A fixed mindset means that we believe our abilities are fixed traits and, therefore, can’t be changed. We may also think that our talent and intelligence alone lead to success and effort is not required. People with a fixed mindset tend to avoid challenges, give up easily, ignore feedback, and feel threatened by the success of others.
A growth mindset means we believe our talents and abilities can be developed over time through effort and persistence. People with this mindset don’t necessarily think everyone can become Einstein or Mozart just because they try. However, they believe everyone can be more competent or talented if they work at it. People with a growth mindset tend to embrace challenges, persist in the face of setbacks, learn from feedback, and find inspiration in the success of others.
Mindset is the key!
Our mindset can impact our outcomes by determining how we think, feel, and even physiologically respond to some situations. For example, the 2021 article linked above reveals from multiple studies that increased awareness of physical activity resulted in health benefits like weight loss and decreased blood pressure. And that people who had a growth mindset about stress were more likely to cope well with stressful situations and experience less negative emotions.
So, how can we change our mindset?
According to Dweck, one of the most effective ways is to adopt a “yet” attitude. Meaning, add “yet” to any statement reflecting a fixed mindset. For example, instead of saying, “I can’t do this”, say, “I can’t do this yet”. This simple word can help us shift our perspective from seeing obstacles as permanent to seeing them as opportunities for growth.
Another way to change your mindset is to praise yourself and others for the process rather than the outcome. This means focusing on the effort, strategy, and progress rather than the result. For example, instead of saying, “You’re so smart”, say, “You worked really hard on that”. This can help you and others develop a growth mindset and foster a love of learning.
This brings us to the next step: setting goals. By setting specific and achievable goals, we can create a roadmap to success in our journey.
Realistic Goals For A New Beginning
The start of a change can bring energy and excitement, not just for fitness but for all dreams. However, it’s easy to get carried away and set unrealistic goals. Aiming to lose enormous weight in just a month or completely changing your whole life can feel overwhelming and hard to achieve. Reminding yourself that you can make small changes at a time is crucial. Your body and mind need time to adjust. When you set your goals, take it step by step. Begin with simple objectives like being more active, choosing healthier foods, managing stress better, being mindful of unhealthy habits like eating poorly, and improving your sleep.
Otherwise, here’s a summary to improve your chances of achieving your goals:
Write down your goals. This helps to clarify and commit to what you want to achieve. Writing down your goals also makes them more tangible and measurable.
Make your goals SMART. SMART stands for specific, measurable, achievable, realistic and time-bound. These criteria help you set clear, relevant, attainable and trackable goals.
Determine what you need to do to achieve your goals. Break down your goals into smaller, manageable steps or tasks. Identify the resources, skills, knowledge and support you need to complete each step. Plan for any potential obstacles or challenges and how you will overcome them.
Work your goals into your plans. Incorporate your goals into your daily, weekly, monthly and yearly plans. Schedule time and prioritise activities to help you move closer to your goals. Monitor your progress and celebrate your achievements along the way.
Evaluate and readjust your goals if needed. Review your goals regularly and assess whether they are still relevant, realistic and meaningful to you. If not, make adjustments or changes as necessary. Be flexible and adaptable to changing circumstances or opportunities. This could be weekly, monthly, or quarterly; it doesn’t matter as long as it is done!
The Goal Fat Loss? A SMARTer Approach To Losing Fat
As obesity rates continue to climb, many people aim to shed excess fat, especially at the start of the new year. It’s a common and understandable goal—who wouldn’t want to feel healthier and more confident?
But losing fat effectively means having a well-thought-out plan, especially regarding what you eat. The main idea is simple: you need to eat a bit less than what you burn, known as a “caloric deficit.”
However, it’s not just about cutting calories. We wrote an entire article on this here.
Albeit, If you prefer dot points, here are some practical tips to help you on your journey:
Create a moderate caloric deficit: Track your calorie consumption and aim to eat just a little less than usual to lose weight gradually and keep your energy up.
Focus on balanced meals: Ensure you get enough protein, fat, and carbohydrates to keep your body functioning well. Aim for a daily amount of about two grams of protein and one gram of fat per kilogram of your body weight.
Keep up with your exercise: Doing activities like weight training helps to keep your muscles while you lose fat, giving you a more toned look. Follow one of our plans.
Take breaks from your diet: It’s okay to take short breaks where you eat a bit more to give yourself a rest. Just make sure these breaks keep your weight the same.
Remember to have a good mix of all kinds of food: Focus less on just one thing, as it can make it harder for you to perform well and keep going.
It’s important to remember that getting in shape is a long-term journey. You can achieve the healthier and fitter version of yourself that you’re aiming for and create the right plan eating plan for you by using our guide here.
The Goal Muscle Gain? Making An Effective Plan
Since the era of famous bodybuilders like Arnold Schwarzenegger, many people have wanted to achieve a strong, muscular body. When the new year starts, building muscle becomes a common goal for many, aiming for their best physical selves.
But building muscle isn’t just about lifting weights. Here’s what you need to keep in mind:
Eat a bit more: To build muscle, you need a bit more energy, so try eating just a little more than you usually do.
Choose the right exercises: Focus on exercises like presses, squats, deadlifts, and pulls to help your muscles grow. I mention our go-to’s in this article here.
Keep pushing yourself: Make sure to increase the weight you lift, the number of times you lift it, or how long you lift it to keep building muscle—our Training Principals Guide.
Remember to rest: Rest is just as important as exercise. Take breaks between sets and give your muscles time to recover before working them again.
Approach your muscle-building journey with a clear plan and the right approach. With dedication and consistency, you can build a stronger, more muscular body in the new year.
The New You Awaits
Whether you aim to shed unwanted fat or build robust muscle mass, the ultimate aspiration remains constant:
You cannot change if you do not change.
Regardless of your specific goal, it’s essential to recognise that the changes you implement in your daily activity levels and dietary choices contribute to a more desirable physical form and an overall enhancement in the quality of your life.
Our tips:
Begin by acknowledging your current physical and mental state. Understand where you are now to pave the way for where you want to be. Use the goal-setting tips above and write yours down!
Delve into a deep understanding of your current habits and patterns. Recognise the behaviours that serve you and those that hinder your progress.
Make a conscious decision to incorporate various forms of physical activity into your routine, whether it’s weight training, cardiovascular exercises, yoga, or simple stretching. Decide and schedule them into your calendar!
Opt for nourishing, high-quality food sources that fuel your body, providing the essential nutrients for vitality and optimal functioning.
Most importantly, strive to sustain these positive habits, integrating them into your daily life to ensure enduring progress towards your goals.
Above all, choose to be the best version of yourself, fostering a mindset of growth, resilience, and self-empowerment.
Set forth and conquer your resolutions with dedication, perseverance, and a commitment to your well-being. Foster a vibrant, thriving life that transcends mere aspirations, evolving into a testament to your unwavering determination and enduring strength.
Make this year the one where you smash every single resolution in your path!