How to beat ‘Quitter’s Day’ and stay on top of your New Year goals for good – 7 tips
TODAY is so-called ‘Quitter’s Day’, predicted to be when people fall off the wagon with their New Year goals.
It only takes a fortnight for us to reason with our well-intentioned previous selves who promised to lose weight, stop smoking, quit booze and exercise more.
Strava, the activity-tracking social app, claims that Quitter’s Day falls on the second Tuesday of January each year because for the past five years, it’s been the most common activity break for Strava users.
1. PREP IS KEY
A study of over 1,000 participants by Iowa University with fitness brand Les Mills, revealed habits such as setting goals and preparing kit are as important as the workouts you do in the gym when making sure you stick to a consistent routine.
Bryce Hastings, Head of Research at Les Mills, said: “Focus on preparation – ensure you have everything you need to execute your new exercise habit.
“For example, make sure you have clean exercise clothes available the night before.”
2. ACTIONABLE GOALS
When making goals – whether it be to exercise more, eat better or organise your home – actionable steps are important to make it less daunting and more achievable.
For example, change ‘getting into great shape’ into ‘get to the gym three times a week for 45 minutes’, or change ‘eat healthier and lose weight’ into ‘try a new recipe twice a week, do 5,000 steps per day’.
This is something tangible you can track and adjust as you go.
3. FOCUS ON HABITS
Whatever your goals, the best way to reach them is to make habits, first.
Dr Alison Phillips, Professor of Psychology at Iowa State University, said: “If you’re relying on motivation, like a specific goal, to stick with a behaviour, it will be problematic because goals change, motivation wanes, and life gets in the way.
“This is why habits are so important: they become automatic and thus our default behaviour, no matter how our external goals change.
“Establishing an exercise habit doesn’t come quick or easy – you have to do something long enough and consistently enough to form a habit, so to stick at it.
“A key part is finding and embracing activities we find rewarding.”
4. TRIGGERS AND SETBACKS
You’re going to face setbacks on your mission to a healthier you, but prepare for them.
Referring to quitting smoking, Dr Hana Patel, NHS GP and GP at Medico-Legal Expert Witness, says: “It is important to identify triggers.
“Write down situations where you’re likely to be tempted to smoke, and come up with ways to overcome the urge.”
For example, do you revert to smoking or old habits such as drinking alcohol when you are stressed, socialising or feeling low in confidence?
5. BEAT ‘GYMTIMIDATION’
The gym is flooded with new members in January, but understandably, being surrounded by fitness freaks when you’re new to it can make you too shy to go.
To avoid ‘gymtimidation’, Les Mills Head Trainer, Jess McDonald, says: “Many clubs offer induction sessions or guided tours of the gym where a trainer will show different areas of the club and how to use the equipment.
“If you feel more comfortable with fewer people around, aim to visit the club during off-peak hours.
“Don’t be afraid to ask gym staff for help – that’s what they’re there for!
“They will happily answer any questions and demonstrate how to use equipment.
“If you’re after more personal advice, consider investing in a PT session.
“This will help familiarise the equipment and get you started with a personalised workout routine.”
6. BE ACCOUNTABLE
Keeping yourself accountable is not the most robust way of staying on track.
But using the support of others can remind you of what you really want in moments of weakness.
Mark Harris, fitness expert at Mirafit, which sells home gym equipment, says: “Accountability is huge in fitness, therefore, opting to work out with a partner can keep people honest, on track and consistent.
“It’s also a great way to maintain motivation and gain extra encouragement or advice on form and specific routines.
“This January, people could benefit by combining their efforts and working towards fitness goals together, helping them remain on task and avoid abandoning their fitness journey before it’s even had a chance to get started.”
7. PICK FUN
Focus on activities you enjoy, and change them up once they get boring.
Mark says: “Creating a gruelling, miserable workout routine is a short-fire way to experience burnout and quickly lose motivation.
“That’s why, to stick to new year fitness goals, incorporating some light-hearted, fun workouts is crucial.
“Exercises such as yoga, sports and dancing are much-less intense while still providing a fitness boost. Overall, making regimes fun and mixing up the routine periodically is essential for avoiding losing interest.”
Can you target fat loss to one area?
We all have those wobbly bits we’d like to change more than others.
Targeted fat loss, often referred to as “spot reduction,” is the idea that you can lose fat from a specific part of your body by focusing exercise to that area.
However, the scientific consensus is that spot reduction is largely a myth.
When you lose fat, it tends to come off in a genearl manner, spread over the body.
It is determined by genetics and hormonal factors rather than specific exercises.
However, you can focus exercise on a certain muscle which can help it to tone and grow.
This can contribute to a different look of that area, especially if you are lean (meaning there is not much fat there).
To lose fat:
- Reduce the calories you eat
- Have a balanced diet, making sure to eat lots of fruits and vegetables. These contain fibre which help you feel more full
- Do regular exercise more than you were before. This could be walking, gym classes or weights
- Stick to something long term. If your plan is too drastic, you’re more likely to give up