5 Steps on How to Maintain Your New Year’s Resolution

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With the year coming to an end, it’s common for many people to now start thinking about what behavior change they want to make for their new year’s resolution. Some of the most common resolutions involve fitness, be it weight loss, muscle gain, get a six pack, etc. Check the tips below to learn how you can help maintain your resolution and not fall off track by February:

  1. Plan ahead – preparation is always key when it comes to setting goals and maintaining them. For example, if your resolution is to “fit into a size 6 dress” chances are slim if you don’t have any strategies in place that will support that goal come new year’s day. On the other hand, if you plan ahead and make a list of all the little things you can do to support healthy lifestyle when you’re ready to make a change, the likelihood of you adhering to it is much greater. For example, you can start getting into the habit of stocking up on healthy breakfast options, or dumping all the pop in your house ahead of time so it’s not sitting in the fridge come new year’s day.
  2. Set goals, big and small. Let’s say your new year’s resolution is to get abs. Although it’s great to think of a grand and big goal, you need to have steps in mind to help you reach you goal. This is where “stepping stone” goals come in handy. Break down that big goal of getting abs into smaller, achievable and repeatable goals. This will ensure two things, 1. That you don’t get overwhelmed that your big goal is so far off because you are essentially ticking off the little goals as you complete them 2. Give you accountability to work with every single day that will keep you on track. For example, if your big goal is to have abs, your little goals can be no snacking after 8pm, or to make sure half your plate is raw vegetables.
  3. Have a number and timeline in mind. I can’t stress this enough. Far too many times do people get caught up in the big picture, but don’t have a date or time to tie it to. As a result, the sense of urgency is removed from the goal and it gets lost as time progresses. Try to pick a date, or a time to have your goal accomplished by, so you treat it as if there’s a deadline to meet. You want abs? How about you want abs for that Mexico vacation you’re planning for August.
  4. Make your goal expandable. If you have a goal that you can expand upon, it gives you a continuous challenge, and keeps you striving to be a better version of yourself. Bearing the other tips in mind, if your goal is to be able to back squat twice your body weight by the end of July, try to have another goal in mind that you can work on right after.. Say, maybe bench 1.5x  your body weight. If you just have a numeric goal in mind and have nothing to build upon, you will get stagnant and fall off track. Take the example from above to fit into a size 6 dress, maybe your goal after that is to get abs and be a size 6.
  5. Track your progress. Measuring your progress is so imperative because it keeps you on track. Furthermore, by tracking your progress you eliminate stress associated with being overwhelmed by your big goal, and this applies for any kind of resolution. For example, if your goal is to backsquat twice your body weight track your training numbers so you can see you progress. If your goal is to get abs, take weekly progress pictures so you can visually see your progress. Whatever your goal is, make sure you track your progress along the way.


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