The best way to set your New Year’s Resolutions and goals so that they stick!

So, with the new year coming up, we wonder who will make some goals or promises to themselves. Maybe you want to get the most out of your fat-freezing results through exercise, or maybe you just want to get more exercise because it's good for your health. 

The three most common New Year's goals and resolutions are to lose weight, work out more, and eat healthier. But did you know that only 8% of people reach their New Year's resolutions? 80% of people who make New Year's resolutions don't keep them.

Research shows that using the S.M.A.R.T. method to set your goals is the best way to make sure you keep them. The goals must be specific, measurable, action-oriented, realistic, and time-bound. To give you an example, let's say our main goal for the New Year is to "get more exercise." When people come to us for fat-freezing treatment, this is a common goal they tell us about. So, let's work through this goal with a made-up client who doesn't exercise much right now, say about 3000 steps a day. To put it in perspective, this low step count isn't that strange for someone who drives to work and sits at a desk all day, like an office worker. So let's use the SMART process to break down the very broad goal of "increasing exercise" to make it easier to reach.

Specific: We would suggest that our client set a specific daily step count, like 10,000 steps per day, instead of a vague goal like "increase exercise." So, instead of saying "increase my exercise," her goal will be to take 10,000 steps every day.

Measurable: Giving a measurable result helps you reach your goal instead of just letting you guess or feel what the result will be. Setting a real, measurable goal of a certain number of steps per day gives you something to work toward instead of a vague goal in the air. Also, if you can measure a part of the goal, you will know if you have reached it or not. You will also be able to measure your progress more accurately, usually sooner. This will give you a sense of accomplishment instead of making you feel like the goal is too big and the work ahead is too hard to handle. This measurable step will also help you make sure in the beginning that the goal you've set is actually attainable (see step 4).

Action-oriented: You have to link a specific action (something you'll actually do) to how you'll reach your goal. Ask yourself, "What should I do to reach my goal of 10,000 steps daily?" One of the things you could do is go for a walk every morning between 6 and 6:30. This will only get you between 3000 and 3500 steps, so you'll need to find something else to do to get the rest of your steps for the day. (For example, get off the bus five stops earlier or walk during your lunch break every day of the week.) The way you will reach your goal is by doing these things.

Realistic: We know that someone who never works out won't be able to finish a marathon without training for a certain number of weeks and days. If your goal was to run a marathon, you couldn't go from sitting on the couch to crossing the finish line in a week. That's an impossible goal. If you can't reach your goal, you'll get distracted, feel too much, or just give up. So, if you want to reach your goal, make sure it is possible. Most people think that 10,000 steps per day is a safe goal and the minimum amount of exercise needed for good health, so this is a realistic goal. (Since our client only takes 3000 steps a day right now, he or she may need to break this goal into weekly blocks, starting with 4000 steps and adding 2000 steps each week until they reach 10,000 steps a day. (Instead of going from 3000 to 10000 the next day.) We need a plan that makes sense. We all know what happens to plans that go "from nothing to heroes." (mostly injury).

And finally, giving yourself a time frame to reach your goal is also important if you want to stay on track and reach your goal. When there isn't a clear end date or time limit, it can lead to apathy or making excuses. We're all used to saying, "I'll do it tomorrow, maybe next week, or probably next month" as an excuse. You're more likely to reach your goal if you give yourself a certain amount of time to do it. We would tell this client to say something like, "By the end of January 2023, I will walk 10,000 steps every day."

So, if I said in a general way that my New Year's resolution was to get more exercise, a smart way to say this would be:

I will be walking 10,000 steps every day by January 2023. (SPECIFIC) I'll get up at 6 a.m. every day to go for a 30-minute walk, and... I'm going to use a pedometer or the free exercise tracker on my phone. (MEASUREABLE) I take about 3000 steps a day on average, but I don't work out on purpose. With these extra exercises, I can reach 10,000 steps.

Our fat freezing clients have access to our behavioral change program. Through our hypnosis tracks and accountability record, we help you make changes to how you exercise and what you eat. With tips and tricks like the ones above, we can also help our clients set clear goals and targets for their health and weight loss. For our fat-freezing Melbourne clients, our behavioral change program is free. Give us a call if you want to learn more about fat freezing or our program. Call 1300 BODY NOW 

Fat freezing treatment at Beautiful Body Clinics

We specialise in fat freezing treatment as we believe that fat freezing is the most effective and cost-efficient way to permanently change your body shape. 

Fat freezing is also the safest treatment as there are no needles or blood or the need for an anaesthetic.

We offer free consultations in our fat freezing Melbourne clinic – so please click here or give us a call on 1300 BODY NOW (1300 2639 669) to book and let us start you on the way to find your beautiful body.

Author’s Bio:

Linda – (Bachelor of Nursing) had over 10 years of hospital and surgical work experience as a Registered Nurse (1994 – 2007), and was a busy working Mum when she established Australia’s first Fat freezing Specialised clinic in Melbourne – Beautiful Body Clinics Fat Freezing Specialists. This was after personally experiencing the life-changing results of fat freezing (also called Cryolipolysis or Coolsculpting) when she was unable to get rid of your tummy despite a healthy diet and a frequent exercise program. You can contact her here directly, linda@beautifulbodyclinics.com.au