Many of us have at least some type of health-related goal we’re trying to accomplish, but only one in three adults receive the recommended amount of physical activity each week, according to the President’s Council on Fitness, Sports & Nutrition.
When it comes to health goals, achieving them and then throwing all your hard work out the window by reverting to ‘old ways’ is certainly not the way to go.
A study out of UCLA found that people on diets typically lose 5 to 10 percent of their starting weight within six months, but that at least one to two-thirds of dieters regain more weight than they lost within four to five years time. This research highlights the need to keep up a consistent effort in order to achieve and maintain optimal health, including a healthy weight.
So how can you stay motivated and on track to meet your health goals?
Get support
Surrounding yourself with friends that encourage unhealthy habits like overeating, drinking too much alcohol or smoking is one of the easiest ways to get off track. You may need to find some new friends who have shared goals for a healthier lifestyle.
Or find someone who has managed to lose weight and achieve better health – they can provide extra inspiration to help you meet your health goals. Be sure to ask for their advice for any tips they might have used to succeed.
Shake things up
One of the reasons many people give up on their health goals is because they get bored. Doing the exact same exercises day after day can get old quickly. So does eating the same thing for breakfast, lunch and dinner all the time.
You might take a new fitness class, or simply change your running route. Mixing up activities is good for the mind as well as the body. Experimenting with new, nutritious foods, like a vegetable you’ve never tried, can make it fun to prepare meals and break the monotony of turning to the same ‘safe’ foods again and again.
Keep an eye on what motivates you
Focusing on whatever it is that motivates you, such as looking better in your clothes – or just fitting into them – eliminating or decreasing symptoms of chronic illness, or having more energy. Focus on what you’ll look and feel like when you achieve your goals, and use that to inspire you throughout your journey and beyond.
Give yourself rewards for accomplishing mini-goals
Setting mini-goals like steps on your way to accomplishing bigger goals can feel a lot less overwhelming. Define a progressive set of goals, such as walking 15 minutes a day, that will help you build up to your main goals. As you accomplish them, give yourself some type of reward – anything you think might be especially motivating.
A recent study out of Stanford University and the University of Michigan suggested that some people may be more motivated by money than their own health. When a group of obese people were given the option to either exercise regularly or pay 20 percent more for health insurance, 97 percent managed to accomplish exercise goals.
To make this work for you, if you fail to meet one of your mini-goals, consider donating a preset amount of money to a friend, family member or charity. If you accomplish it, reward yourself with a special non-food treat, like going to the movies or getting a new pair of running shoes.
Don’t try to do too much too soon
Another frequent reason for failure is trying to do everything at once. Spend a month trying to accomplish just one or two goals at a time. Once those have become established healthy habits, you can add more goals. Remember that permanent changes take time to implement.
Whatever you do, don’t give up! Being healthy is the greatest gift you can possibly give to yourself.
