{"id":10803,"date":"2025-12-30T09:30:24","date_gmt":"2025-12-30T16:30:24","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10803"},"modified":"2026-02-15T10:18:05","modified_gmt":"2026-02-15T17:18:05","slug":"16-tips-to-stick-with-your-new-years-resolutions","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/30\/16-tips-to-stick-with-your-new-years-resolutions\/","title":{"rendered":"16 Tips to Stick With Your New Year\u2019s Resolutions"},"content":{"rendered":"

These 16 tips to stick with your New Year\u2019s resolutions will help you keep the plans that you are making now past the first few weeks of January. It is easy to make a resolution, but the hard part is keeping it. Scroll down to read the tips from Lili Ladaga’s<\/a><\/strong> post in the BODi Blog.<\/p>\n

\"16<\/p>\n

Raise your hand if you make a list of New Year\u2019s resolutions to accomplish every year. (Go, you!)<\/p>\n

Now raise your hand if you accomplished all (or any) of the resolutions on that list. (Hello? Anyone?)<\/p>\n

If you didn\u2019t raise your hand on the second question, you\u2019re not alone: Turns out\u00a0only\u00a0eight percent of people actually achieve their New Year\u2019s resolutions.<\/a><\/p>\n

One of the toughest nuts to crack on your list has probably been that \u201close weight and get fit\u201d resolution, right?<\/p>\n

But before you throw in the towel and settle into the La-Z-Boy, try this simple tactic: Make small changes.<\/p>\n

Don\u2019t aim for 110 percent on Day 1 \u2014instead, take one small step one day, then take another one after that.<\/p>\n

You\u2019ve got all year, so what\u2019s the rush?<\/p>\n

By making small, achievable tweaks to your lifestyle, you\u2019re more likely to stick with them than doing a total 180.<\/p>\n

To get yourself off on the right foot and keep you moving forward this year, make these small changes to get big results.<\/p>\n

1. Don\u2019t Rely on Exercise Alone<\/strong><\/h2>\n

\"Woman<\/p>\n

You\u2019ve likely heard the old fitness chestnut \u201cyou can\u2019t outrun a bad diet.\u201d Now start heeding it.<\/p>\n

\u201cExercise is not the only thing you should do to lose weight,\u201d says Kelliann Davis, Ph.D., assistant professor at the University of Pittsburgh Physical Activity and Weight Management Research Center. \u201cIt has to be in combination with diet.\u201d<\/p>\n

A study shows that people lost weight whether they exercised, cut calories, or both.<\/p>\n

But those who did both, cutting their daily calories by 10 percent while embarking on an exercise plan, doubled their insulin sensitivity \u2014 a metabolic indicator of\u00a0long-term weight-loss success<\/a>.<\/p>\n

People who begin\u00a0diet\u00a0and<\/em>\u00a0exercise<\/a>\u00a0plans at the same time are also more likely to be following both a year later.<\/p>\n

Pro tip:\u00a0Portion Fix<\/a>\u00a0<\/strong>containers are a great way to make sure your meals are on point. Color-coded portion-control containers mean no weighing, no math when you\u2019re cooking or\u00a0meal prepping.<\/p>\n

2. Eat Mindfully<\/strong><\/h2>\n

If this sounds a little too \u201cwoo-woo,\u201d consider this: Studies have shown that\u00a0people who practice \u201cmindful eating\u201d can lose significant amounts of weight<\/a>.<\/p>\n

What is mindful eating?<\/p>\n

It\u2019s the opposite of mindless munching, like grabbing a plate of food (or bag of chips) and sitting in front of the TV with a fork in one hand and your phone in the other.<\/p>\n

Before you know it, you\u2019ve scarfed down your entire meal without enjoying it or realizing how much you\u2019ve eaten.<\/p>\n

By\u00a0focusing on what you\u2019re eating and why\u00a0(are you\u00a0really<\/em>\u00a0hungry or just bored?), you\u2019ll be able to make better choices and you may even find yourself eating less.<\/p>\n

So the next time you sit down for a meal, put away your phone, turn off the TV, and really savor what you\u2019re eating by taking small bites and chewing slowly.<\/p>\n

Pro tip:<\/strong>\u00a0Learn how to shift your \u201cmindset\u201d and your relationship to food with Ilana Muhlstein, R.D.N., M.S. and her nutrition program\u00a02B Mindset<\/a><\/strong>.<\/p>\n

3. Keep a Food Journal<\/strong><\/h2>\n

\"Woman<\/p>\n

Bujo devotees, rejoice! But if you\u2019re not into elaborate journal keeping, simply writing down what you eat every day can help you see more clearly what (and how much) you\u2019re\u00a0really\u00a0<\/em>eating so that you can adjust and monitor your progress.<\/p>\n

A 2012 study showed that people who recorded everything they ate each week for a year\u00a0lost 3.7 percent more weight<\/a>\u00a0than those who didn\u2019t.<\/p>\n

Then weigh yourself regularly to make sure you\u2019re meeting your goals.<\/p>\n

In a\u00a0study\u00a0in the\u00a0Journal of Obesity<\/em>, people who weighed themselves daily\u00a0lost 4.6 more pounds<\/a>\u00a0after 12 months than those who rarely stepped on the scale.<\/p>\n

4. Get More Sleep<\/strong><\/h2>\n

\"Small<\/p>\n

Sleep plays a key role in maintaining the health of your mind and body, so don\u2019t skimp.<\/p>\n

Sleep can\u00a0help you feel less hungry, reduce stress, and give you the energy\u00a0to crush it during a workout.<\/p>\n

Getting more z\u2019s can also help reduce your waistline: In a 6-year study, subjects who slept 7 to 8 hours a night (up from 6 hours)\u00a0lost a significant amount of visceral fat, or \u201cdeep belly fat.\u201d<\/p>\n

Getting more sleep might be easier said than done for some people, but a few tricks can help you get to the Land of Nod, like\u00a0turning down the heat, sniffing some lavender, or meditating.<\/p>\n

5. Make Exercise Fun<\/strong><\/h2>\n

\"Shaun<\/p>\n

You know what\u2019s not fun? Trudging to the gym and lifting weights next to Mr. I-Wear-Cologne-to-the-Gym or getting on the treadmill near Miss I-Talk-On-The-Phone-Really-Loudly.<\/p>\n

You know what is fun?\u00a0Line dancing. Doing\u00a0burpees\u00a0(or trying to, at least). Spending 20 minutes of your day with\u00a0Shaun T<\/a><\/strong>.<\/p>\n

Working out should be\u00a0fun<\/em>, not a chore or an experience to be suffered through.<\/p>\n

Pro tip:<\/strong>\u00a0If you don\u2019t know what you want (or like) to do, take your pick from hundreds of workouts on\u00a0BODi<\/a><\/strong>\u00a0\u2014 there\u2019s something for everyone, no matter where you are on your fitness journey.<\/p>\n

6. Take a Walk<\/strong><\/h2>\n

Not ready to work out yet? Then start slow.<\/p>\n

We know that\u00a0sitting for extended periods of time isn\u2019t good for your health<\/a>, but that doesn\u2019t mean you have to charge outside for a five-mile run every day.<\/p>\n

The Centers for Disease Control and Prevention (CDC) recommends that adults get\u00a0150 minutes of moderate activity or 75 minutes of vigorous exercise a week<\/a>, in addition to strength training.<\/p>\n

But you don\u2019t have to do all that in one go: Start by just walking more. Take the stairs instead of the elevator. Walk out of the house,\u00a0put on your headphones, and walk\u00a0for 15 minutes, then turn around and walk back home. That\u2019s 30 minutes.<\/p>\n

Break up all those minutes\u00a0into manageable bits throughout the day and you\u2019ll be surprised how fast those steps add up.<\/p>\n

7. Skip the Soda\u2026 Even the Diet Stuff<\/strong><\/h2>\n

\"Small<\/p>\n

While the authors took a bit of dramatic and factual license, the essence of the message is a fact:\u00a0Soda, even the diet stuff, isn\u2019t good for you. At all.<\/p>\n

Drink unsweetened iced or hot tea instead of soda next time, or toss a handful of your favorite fruit and herbs in a glass of water for a\u00a0naturally sweetened drink.<\/p>\n

Look, we know it\u2019s hard to give up the sweet stuff, but take heart:\u00a0This guy broke his habit of drinking 12 cans of Diet Coke a DAY for 37 YEARS. If he can do it, so can you.<\/p>\n

\"Losing<\/p>\n

8. Do Quick Exercise Hits While You Watch TV<\/strong><\/h2>\n

With so many streaming channels available, that means no more commercials (Yay!), but that also means you can binge an entire season of a show\u00a0in one sitting (Boo! For your body, at least).<\/p>\n

The next time you turn on your favorite show, turn it into game: Pick a word or turn of phrase, and every time someone says it, do 10 push-ups or squats.<\/p>\n

When you\u2019re ready to level things up, make it a habit to\u00a0do a quick workout\u00a0before you settle in for TV time.<\/p>\n

9. Eat Better Carbs<\/strong><\/h2>\n

Replace refined carbs with whole-grain versions:\u00a0Whole grains have more protein and fiber\u00a0so your body takes longer to digest them; you\u2019ll get fuller faster \u2014 and for longer.<\/p>\n

10. Swap Out Butter for Oil<\/strong><\/h2>\n

If you\u2019re eating out and partaking in the breadbasket, skip the pat(s) of butter and ask for olive oil for dipping.<\/p>\n

Cooking at home? Swap out the butter in your recipe with a healthy oil, like avocado oil or almond oil.<\/p>\n

For more ideas on how to cook with healthy oils \u2014 and cook more healthy in general \u2014\u00a0check out Autumn Calabrese\u2019s cooking show, FIXATE<\/a><\/strong>.<\/p>\n

\"Small<\/p>\n

11. Add More Color to Your Plate<\/strong><\/h2>\n

Before you sit down for a meal, look down at your\u00a0plate of delicious food<\/a>: It should be as colorful as possible.<\/p>\n

Color means healthy fruits and veggies<\/a>, like red bell peppers, dark leafy greens, bright blueberries and strawberries, ripe red tomatoes \u2014 you get the idea.<\/p>\n

Nutritious, balanced meals\u00a0will fill you up and give you energy for all those walks and quick exercise hits you\u2019ll be doing.<\/p>\n

Pro tip:<\/strong>\u00a0If you\u2019re a picky eater, or struggle to get your daily veggie goal, a daily\u00a0Shakeology<\/a><\/strong>\u00a0is an easy (and delicious) way to help you hit your nutrition target. Find your new\u00a0favorite shake flavor here<\/a><\/strong>.<\/p>\n

12. Try HIIT Workouts<\/strong><\/h2>\n

If you prefer to go all-in with your workouts,\u00a0try high-intensity interval training (HIIT) workouts.<\/p>\n

Research shows that people who did HIIT workouts \u2014 alternating 20 seconds of maximum effort followed by 40 seconds of rest for a total of 30 minutes \u2014 burned three to four more calories per minute than those who performed steady-state exercise, such as running or cycling.<\/p>\n

And it only gets better from there: \u201cThere is evidence that your body starts to burn fat preferentially as a fuel as you become fitter,\u201d says Davis.<\/p>\n

Those benefits extend post-workout as well \u2014 a\u00a0study found that people with a high aerobic capacity\u00a0continued to burn fat at a higher rate post-workout<\/a>\u00a0than people with a low aerobic capacity.<\/p>\n

That\u2019s reason enough to ramp up your HIIT training, which is a cornerstone of\u00a0many BODi programs<\/a><\/strong>.<\/p>\n

But if you really want to turn the screws on your spare tire, then try HIIT with resistance training.<\/p>\n

\u201cPeople who only do cardio are training their muscles for endurance and burning calories, but they\u2019re not building muscle mass,\u201d says Dr. Felicia Stoler, D.C.N., M.S., R.D., FACSM.<\/p>\n

Keep in mind that you don\u2019t need to become an Olympic powerlifter. Many cardio-based workouts, including\u00a0Transform :20<\/a><\/strong>\u00a0or anything plyometric, contain a resistance aspect to them.<\/p>\n

Still, it\u2019s a good idea to get good old-fashioned weights into your workout every now and then.<\/p>\n

13. Eat to Fuel Recovery<\/strong>\u00a0(aka, Eat for What You Do)<\/strong><\/h2>\n

Instead of eating until you\u2019re stuffed, try eating just enough so you recover from your workout, or whatever else you just did.<\/p>\n

You\u2019d want to feel light, not full.<\/p>\n

Get used to feeling light, and you\u2019ll push harder during your workouts and end up eating pretty close to what you should be eating because working out and being active is addictive, too.<\/p>\n

14. Mix Up Your Playlist<\/strong><\/h2>\n

If you\u2019re having a hard time keeping the pace up during your walk\/run workout, it might be time to upgrade your playlist.<\/p>\n

Studies show that the\u00a0beats per minute (bpm) in a song can have an effect on your workout.<\/p>\n

Slow, gentle music is calming, while fast tunes can get you pumped and energized.<\/p>\n

Put together a few different playlists that correspond to the kind of workout you\u2019re doing. Or create one playlist that mirrors a single workout \u2014 warm-up songs that build up to bigger, faster beats, then slower songs for your cooldown.<\/p>\n

Remember: Hitting your goal weight, goal fitness level, or any other kind of goal takes time.<\/p>\n

You don\u2019t have to get it all done in a week or month; keep making small changes that build on other small changes, and before you know it, you\u2019ll be making huge strides toward your goal.<\/p>\n

15. Track Your Exercise Progress<\/strong><\/h2>\n

\u201cPeople typically overestimate how much and how hard they exercise,\u201d says Davis.<\/p>\n

Science agrees: In a\u00a0study<\/a>\u00a0in\u00a0Medicine & Science in Sports & Exercise<\/em>, people misjudged their calorie burn during vigorous exercise by up to\u00a072 percent<\/em>.<\/p>\n

Your move:\u00a0Invest in a fitness tracker<\/a>\u00a0\u2014 preferably one that can monitor your heart rate, which is the most accurate way to gauge exercise intensity.<\/p>\n

\u201cKeep track of your workout duration, exercise intensity, and caloric burn to see if you\u2019re hitting your goals,\u201d Davis says.<\/p>\n

If you are, that knowledge will inspire you to keep at it. If you aren\u2019t, you\u2019ll know where you need to dial it up.<\/p>\n

Even better, find a workout buddy or join an online fitness group made up of people who have similar goals as you.<\/p>\n

You can help motivate each other and hold each other accountable to your goals.<\/p>\n

16. Reward Yourself<\/strong><\/h2>\n

When you hit one of your resolutions, don\u2019t reward yourself with food \u2014 you\u2019re not a dog.<\/p>\n

We\u2019re talking about\u00a0real<\/em>\u00a0rewards, like new\u00a0workout gear, those wireless headphones you\u2019ve had your eye on, or a\u00a0flotation-tank therapy session.<\/p>\n

Keeping your eye on the prize can help you stay on track and will give you something to look forward to.<\/p>\n

As you\u2019re working toward your goals\/resolutions, it\u2019s important to remember that there may be days or weeks when you hit a roadblock or you end taking a few steps back.<\/p>\n

Don\u2019t get discouraged \u2014 keep moving forward!<\/p>\n

<\/div>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

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These 16 tips to stick with your New Year\u2019s resolutions will help you keep the plans that you are making now past the first few weeks of January. It is easy to make a resolution, but the hard part is keeping it. 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