保持新年决议的6种方法

新年和改善健康的决议go hand-in-hand. For many, it might meanchanging exercise routines，实施strength training或者找个时间进餐准备。While these are great goals, New Year’s resolutions are notorious for being broken, especially by mid-February. However, the good news is, making mistakes is part of the process, and even better — these从长远来看，失误可以帮助您实现解决方案。

“There’s a lot that goes into making a change that actually sticks and works for you,” says Bill Daniels, a certified personal trainer. “It’s important to let go of an全或一无所有and understand that reflecting on your journey can actually make a world of difference, even if things haven’t gone as you planned.”

Here, experts offer their best tips for better reflecting on resolutions that have gone off track:

丹尼尔斯说，当您遇到解决方案时要做的第一件事是问自己为什么要实现这一特殊事物。“情感上与您的“为什么”联系如果您想进行更改，这一点至关重要。”他补充说。“如果只是规模上的数字，如果您做错了。” Instead, Daniels recommends going a little deeper: “What’s beyond that? Maybe you want to feel better about how you look, improve at whatever sport or activity you enjoy, or want to keep up with your kids.” If you slip up, don’t be too hard on yourself, he adds.研究shows people with perfectionist tendencies are worse at achieving their goals. Instead ofdwelling on overeating或a错过锻炼，，，，instill healthy habits at the next opportunity。

It’s normal to have big aspirations, but sometimes you have to take a step back and ask yourself if you’re trying to do too much at once. “Ideally, you’re coming up with goals that are related to one another,” says Bianca Grover, an exercise physiologist and personal trainer. For example, “if you’re试图减肥，，，，we know this isn’t something that comes just from exercise.” Thus, it’s a good idea to set adjacent营养目标like喝更多的水并添加更多quality protein和蔬菜吃饭。与自己签到，寻找障碍。如果您因为无聊的水而没有补水，请尝试seltzeroradding fruit。如果您很难adding veggies to your diet，，，，以不同的方式准备（即烤而不是蒸），以使事情变得令人兴奋。

到现在，您可能已经听说过“聪明”的缩写: specific, measurable, attainable, relevant and timebound. When you’re reflecting on your resolutions, ask yourself if they fall into all of these categories. “The more specific you can be with what you want, the better,” says Grover. For example, instead of going after a lofty goal to lose 30 pounds, shift it to a time-bound,每周可实现的目标1-2磅。这个boosts your motivation to keep improving week over week。

如果您在挣扎（即使您不在）中，最好从专业人士那里获得一些外部反馈。格罗弗说：“寻找一个理解您目标的教练。”“他们在那里提供帮助，两个大脑比一个大脑更好。”与注册营养师，，，，医师，，，，私人教练或可以制定个性化计划的物理治疗师可能只是您达到目标所需的推动力。她补充说，合适的教练还使您能够自己发现一些答案。“您的目标应该是随着时间的流逝，他们的指导变得有效。”

请记住，通常情况并非总是按计划进行的，没关系。减肥，”万博彩票下载安卓狗万体育买球there will be ups and downs”丹尼尔斯说，这就是为什么在这些问题日内计划的好主意。“预计可能会弹出的障碍，并问自己，发生什么事情时会做什么。”例如，如果您倾向于在晚上渴望渴望，请制定零食的计划。使更健康的掉期希腊酸奶与浆果而不是一袋薯条，可以帮助您在不破坏卡路里库的情况下睡得更好。或者，如果您由于最后一分钟的工作截止日期而无法进行计划的45分钟锻炼，请找到挤压一些额外运动的方法few yoga poses at your desk或快速10分钟的步行休息时间。当您制定备份计划时，您将有能力解决障碍的出现并长期成功的障碍。

持久的变化需要时间，并且重要的是要确保您在此过程中承认小步骤。在反思决议时，请问自己是否为自己的行为做出奖励。小胜利对大局和最终目的地一样重要。实际上，research展示即时的奖励使您更有可能坚持自己的决议，尤其是在实现体重减轻等长期目标时。万博彩票下载安卓狗万体育买球这些奖励可能很小，就像将自己对照自己锻炼后温暖的气泡浴，，，，or bigger, like buying new walking shoes. Writing them down helps keep you motivated to check off each win along the way.

解锁一个经过nce that’s like having a dietitian, trainer and coach — right at your fingertips.去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。