决议只是拖延的另一种形式吗？

新年的决议是臭名昭著的长期坚持。实际上，我们一半以上放弃了1月31日之前的目标一项调查显示。

This is where pre-resolutions, or resolutions you set right now instead of on January 1, can help. “Pre-resolutions allow us to let go of the false belief that delaying the start date of our health journey is somehow going to result in us reaching our goals more efficiently,” says玛丽亚·海勒，，，，a certified strength and conditioning specialist and creator of Pain-Free Fitness.

“Setting goals at any timeis a good idea, but most people are unsuccessful with their New Year’s resolutions because they don’t have a clear plan to work toward them,” saysTamar Samuels，注册营养师和纽约市所有大型营养的创始人。她解释说，含糊，大型的决议（例如“吃干净”和“变形”）并不那么有用，因为它们不给您带来真正的，可持续的变化所需的行动。

除此之外，如果您想lose weight或者保持当前体重，，，，you’re better off starting before January.假期体重增加约占每年——你typi 1磅cally don’t lose it, which makes the stretch from Thanksgiving through New Year’s a major contributor to overall weight gain, finds肥胖杂志上的评论。

For these reasons, starting now with a specific pre-resolution beats making yet another throwaway New Year’s resolutions list.

Instead of listing out final targets (like ‘lose 20 pounds’), imagine your best self, suggests Samuels. Write it down in a journal or create a vision board to describe, in detail, what operating at your highest level could look and feel like. Get as specific as possible with categories includingnutrition和健身习惯和自我保健实践，她建议。

当您这样做时，请记住为什么值得一提的是，要实现这一目标，这是一位经过认证的力量和条件专家Audra Wilson，这是一名经过认证的肥胖和体重管理专家Northwestern Medicine Metabolic Health and Surgical Weight Loss Centerat Delnor Hospital. For instance, what does getting healthy mean to you? Who — besides you — benefits if you live out this vision? When times get tough, returning to this can give you a helpful motivation boost.

“自动改善您的最简单方法之一吃和运动习惯is to begin tracking them with a smartphone or watch,” says Julie Upton, RD, a registered dietitian and co-founder of对健康的需求。“从本质上讲，这在白天对您的选择具有更高的意识。”

Many resolutions fail because they’re not realistic in relation to your baseline level of nutrition or fitness, so for a helpful pre-resolution, log what you want to change (like your eating habits and movement with an像MyFitnessPal这样的应用）一周没有判断。之后，您可以调整您的calorie，，，，大量营养素和步进目标为了truly achievable improvements.

在设想了决议的理想结果并确定了您的起点之后，将重点转移到实现现实所需要做的事情上。海勒解释说：“这将权力从任意终点中脱颖而出，并将其置于您要采用的健康实践上。”

该怎么做：将您的天空目标转化为明智的目标that’s specific, measurable, achievable, realistic and time-bound. Rather than thinking about losing 30 pounds, for example, aim to lose每月4磅（一个安全的减肥目标）。

在你甚至可以begin to pursue your resolutions， “你需要在心理和身体上做好准备以采取行动，，，，” says Samuels. Unsurprisingly,研究显示you’re more likely to stick with a long-term goal if you enjoy the journey, so brainstorm how you can turn your big-picture goal into an activity you’ll look forward to.

例如，如果您想“减肥”，则需要准备您实际上想吃的健康餐（读：不是bland chicken and steamed broccoli). Your pre-resolution: Create a list of早餐必须尝试食谱狗万买球网址，，，，午餐，，，，晚餐，，，，snacks和甜点既营养浓密又美味。然后，schedule a time to meal plan和杂货店每周，例如周日下午。

威尔逊说：“改变生活的第一步是决定这样做，这值得一些荣誉。”另一个重要（且有趣的）前分辨率：奖励自己需要像新的东西一样成功的供应健身装备或者厨房小工具为了进餐准备。You can also celebrate milestones by designating non-food treats like a trip to check out anational park或者a new瑜伽垫并提前写下它们将为您带来一些期待。

要坚持长期的分辨率，请进行预分辨率以增加健康早晨和evening routinesto your day. For a positive start, Samuels suggests making a brief list of intentions to focus your energy on andgratitude journaling。

然后，在一天结束时，请花一些时间来反思自己的进步并庆祝您的成功，无论它们是大还是小。大多数时候，progress is not linear，，，，so regular check-ins like these can help you remember to acknowledge steps forward and stay motivated all year long.

Another simple way to overcome resolution procrastination is to prime your environment, says蒂姆·刘，，，，a certified strength and conditioning specialist and Precision Nutrition certified coach. Put everything you need where it’s most readily accessible and can serve as a reminder for your daily to-do’s.

例如，壁橱和空间中清晰的特定空间，在前一天晚上设置锻炼衣服，装备和训练计划，建立一个自我护理区域进行反思和目标跟踪，并改造您的pantry和冰箱将有益健康的食物放在前面和中心。

If your resolution is to ‘get in shape’ or ‘start working out regularly,’ scheduling exercise now is essential, even if that means a在家快速体重锻炼during the busy holiday season, saysAngelica Ventrice，，，，a certified personal trainer, health coach and creator of Fit for Life. Rather than going it alone next year, though, set a pre-resolution to find the people who will make you want to show up for your sweat sesh all year long.

研究显示sweating it out with other people gives you a greater mental health boost than working out by yourself (in particular,团队竞技，，，，骑自行车和activities at the gym, like小组健身课程，帮助阻止糟糕的日子). Even better, when others rely on you, you perform better and work out longer than you would if you were only showing up for yourself,根据行为医学年鉴的研究。不要等到1月1日加入健身房，而是立即开始测试练习课，看看您喜欢什么the instructors who inspire you the most并建立一个为您提供临近的社区。

由于旅行等压力源，假期可能特别具有挑战性社会需求增加塞缪尔说，诸如酒精和糖果之类的诱惑。Ventrice说，在这里，记住前分辨率不是完美的，而是在您不会过度放纵或剥夺自己的情况下建立平衡。

例如，如果您想“吃干净”，而不是完全削减甜点（并且当您终于屈服时暴饮暴食),遵循80/20规则和aim to eat 80% healthy foods, 20% indulgences. If you’re试图“减肥”但是，请遵守您的日常卡路里目标，提醒自己您可以在第二天回到正轨。您现在要做的健康饮食大步将帮助您保留那些良好的习惯in the new year.

Originally published December 2019, updated with additional reporting

每天都在进行迷你健身和营养目标时每天取得进展，例如走更多步骤或学习跟踪宏。去 ”计划”在MyFitnessPal应用程序中，用于日常教练和易于遵循的任务，以使您有动力。