Resolve to be a Healthier You

The year has just wrapped up, and as we look back at everything we did, and didn't get done, most of us start thinking about how to become a better, more organised, healthier version of ourselves. So we make resolutions. And then, almost as quickly, we abandon them, often before the first month is even over. According to researcher Richard Wiseman, 88% of people who set resolutions end up failing.

There are plenty of reasons for this. Resolutions that are too unrealistic or too long-term are one of them. But the real culprit is simpler: these resolves never become habits. Once something turns into a habit, you stop needing willpower to keep doing it, it just becomes part of how you live. So the key is to break your resolutions down into small, doable goals and follow them consistently until they become second nature. Do this, and your odds of actually sticking with it go up dramatically compared to leaving your goal vague.

Unrealistic vs. Realistic Resolves

'I will become as slim as a stick' vs. 'I will lose weight'
This one tops almost everyone's list and almost everyone fails at it.
Instead of trying to shed all your excess weight in one go, aim to lose it in small chunks. Set a goal like 'I want to lose 1 kg a month' or even half a kg, if that feels more realistic for your body. To get there, focus on small actions: cut back on added sugar, add more fibre to your diet. Skip the anxiety around the number on the scale and just stick to these small, healthy habits instead.

'I will diet furiously' vs. 'I will eat healthy'
A few consistent, healthy eating habits can do more for a disease-free body than any strict diet ever will.
* Cut down on sodium. Reduce table salt and go easy on preserved and processed foods — ketchups, sauces, baked goods, pickles, papads, and the like.
* Eat the rainbow. Load up on fresh fruits and vegetables in different colours for a solid dose of antioxidants.
* Rethink how you cook. Swap frying and sautéing for grilling, roasting, or microwave cooking as your everyday go-tos.
* Know your hungriest hour. Spread your meals through the day so you never get so hungry that anything in sight looks tempting. If you still find yourself reaching for food out of habit rather than hunger, try distracting yourself — make a phone call, step into a meeting, do anything that shifts your focus for a few minutes.

'I will exercise daily' vs. 'I will be more physically active'
You'll meet plenty of people who declare they are starting to exercise starting tomorrow and burn out within days. The trick to staying consistent is starting with something your body and your schedule can actually sustain. A walk or a jog, even just once a week, beats no activity at all. Once movement becomes a habit, you will naturally find yourself wanting to do more of it.

'I will quit smoking' vs. 'I will give up my early-morning cigarette'
Yes, quitting is possible: one craving at a time. Instead of focusing on quitting altogether, focus on getting through each urge as it comes. Just like with hunger, the trick is to redirect your mind elsewhere until the craving passes.

A Few More Things That Help
* Pick one resolution at a time. Taking on too many at once makes it easier to abandon all of them.
* Write it down. People who put their resolution on paper are far more likely to stick with it.
* Tell your family. Let them in on your resolution so they can support you — and gently nudge you back on track if you start to drift.

This year, let's make a resolution and actually keep it.