January is a month for new goals and new beginnings. To set the year off right and with good intentions, many choose to set resolutions for the months ahead. The most popular new year's resolutions centre around leading a healthier lifestyle. That could be anything from eating better, hitting the gym more often or losing weight.
According to research, 39 per cent of adults will set health goals for the year, yet only one-third of those who do manage to stay on track beyond the first month. If you're among those who are already finding yourself losing momentum with your fitness goals, there's still hope to steer back on the right track. Ben Lucas, trainer and founder of fitness centre Flow Athletic, shares his take on setting realistic and healthy fitness goals and giving pointers on removing hurdles and staying motivated throughout the long term.
Lucas identifies several key reasons individuals fail to achieve their weight loss and fitness goals.
It's essential to set realistic, achievable goals. Lucas suggests sticking to the SMART approach, where goals are specific, measurable, actionable, relevant and timely. "Even if you have a big goal, break it up into small, achievable goals. If you want to lose 10kg, start with celebrating by going to the gym four times a week. Following a healthy diet program, celebrate losing the first 3kg. Start small"
Once you've set achievable goals, the next step is to build a routine and establish habits that will ensure long-term success. "If you hate running, don't run. Try something else; it is important to find both fitness and eating options that are convenient and fit into your lifestyle."
It's also crucial to manage expectations in a way that makes your journey a sustainable one. You likely didn't gain those extra 15 pounds overnight, so chances are, you won't see significant changes in the short term either.
"When a person feels like they are not achieving their goals, they get disheartened and often won't try again for a long time. I tell my clients to expect to see nothing for the first four to six weeks. Just show up. Enjoy feeling better; enjoy the energy you get from living a healthy life. Sooner or later, if you stick to the plan, you will see the result," Lucas says.
The trainer also notes that pacing yourself is also essential. "They may go too hard in the first week and burn out or injure themself."
And if you're still unsure where to begin, Lucas says to embrace the unknown and remember that things get easier once you've made those crucial first steps." Don't overthink it, just get started. Hire a coach, join a gym, create or find an eating plan that resonates with you, he says. "Write a plan, stick it in your diary, keep it as you would any other appointment. If you miss a session, go back again tomorrow. Don't wait a week"."
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