According to data analyzed by Gold’s Gym, February 7 (this past Saturday) is the first day of a new year when many resolutions start to fade.
Gym check-ins begin to steadily decline and members lose focus of their goals, the gym chain says.
This trend reported by Gold’s isn’t surprising, given the results from a survey conducted by the University of Scranton which found that only eight percent of people are ever successful in achieving their resolutions, and only 46 percent of people maintain efforts towards their goal past six months after making a vow.
No doubt, sticking to your resolutions and goals is hard work—especially when they’re health- and fitness-related.
Luckily, even if you’ve already fallen off track, there are simple steps you can take to revive your efforts towards a healthier lifestyle.
Whether your new healthy habits only lasted for a few weeks or you feel like they’re just beginning to fade, these easy tips will help you get all of your goals right back on track.
1. Figure out why you fell off track.
First and foremost, you’ll need to identify a solid reason for why you abandoned your resolution in the first place. Whether time became an issue or you were feeling too sore after working out, think about what “excuses” and obstacles are standing in your way and begin to pinpoint a strategy that can help you overcome them.
2. Re-evaluate your goals.
Make sure that the goals you set the first time around were realistic, measurable, and specific. If your aim was simply “to lose weight” or “work out more” you’ll want to set a more precise goal, like “I’ll work out for at least 150 minutes a week” or “I’ll lose four pounds in one month.” Include both long-term and short-term goals so you can keep a focus on the bigger picture, while also working towards smaller successes that will help keep you motivated in the present.
3. Restart with small steps.
One of the reasons many “resolutioners” fall off track quickly is because they start out doing too much, too soon. If you’re feeling wiped out from going to the gym every day and overhauling your entire diet, this time around re-visit your resolution by starting out with small steps that you can build upon one week at a time.
4. Don’t overdo it by attempting to make up for lost time.
Don’t forget that it will take time before you start to see results. Don’t let yourself feel discouraged because you’re not seeing changes right away, and avoid burning yourself out by overdoing it because you feel like you have to make up for time you "lost" since falling off track.
5. Keep track of your progress and continue to address obstacles.
As with any goal, this time around make sure you’re keeping track of your progress. This will help to give you feedback so you can determine whether or not what you’re doing is working and provide a visual for the progress you’re making toward your larger goal. Also, remember to remain flexible: new obstacles will continue to arise but as long as you stay focused on the bigger picture, a few slip ups won’t be totally detrimental. For example, say you didn’t have enough time for a you’re full 40-minute workout one day, instead of feeling disappointed and discouraged simply aim for a short walk or 10-minutes of yoga—whatever might work for you as an alternative.