How to Stick With Your Fitness Goals Past January

Have you ever started a fitness journey full speed ahead at the beginning of the year, only to find yourself back at square one after a few weeks? You and millions more have strived for better health but struggle to stay the course. Let's uncover the reasons behind this all-too-common setback and learn how to transform your fitness goals into fitness results.

Wanting to set and reach fitness goals is a common aspiration for many individuals seeking to improve their health and well-being. Whether losing weight, gaining muscle, improving endurance, or simply adopting a healthier lifestyle, setting fitness goals can be an empowering first step toward positive change.

However, despite all the good intentions, many people find it challenging to stick with their fitness goals. But understanding what contributes to this struggle is the key to developing effective strategies and the mindset to succeed.

Reasons Why People Don't Stick to Their Fitness Goals

Various factors can influence your commitment to your fitness journey, from motivation and planning to support and lifestyle challenges. Addressing these factors and implementing sustainable habits can increase your chances of achieving lasting fitness success. &nbsp

Let's take a look at several reasons why people—and perhaps you—may struggle to stick with fitness goals:

• Lack of Motivation:
• Sometimes, people set goals that they're not genuinely passionate about or don't align with their values. Goals that don't include passions or values will undoubtedly lead to burnout.

• Lack of Enjoyment:
• Along the same lines, if people don't enjoy their activities to reach their fitness goals, they're less likely to stick with them long-term. Finding activities and foods that are enjoyable and fulfilling can make it easier to stay motivated and committed.

• Unrealistic Expectations:
• Setting overly ambitious goals can set people up for failure. If goals are too challenging to achieve within a reasonable timeframe, individuals may become discouraged and abandon them altogether.

• Lack of Planning:
• Without a clear plan of action, it's easy to get lost or overwhelmed. Goals, calendars, and checklists are your friends. A well-defined plan with specific, achievable, and time-bound steps can help people stay on track and progress toward their goals.

• Lack of Support:
• Support from friends, family, or a community can make a big difference in sticking with fitness goals. Whether it's a workout buddy, a coach, or an online health & fitness forum, having people to lean on during tough times can provide encouragement and accountability.

• Burnout:
• Overtraining or pushing too hard without allowing for proper rest and recovery can lead to burnout. It is crucial to find a balance between pushing yourself and giving your body the rest it needs to avoid burnout.

• Plateaus:
• It's common to hit plateaus in fitness progress, where it feels like no progress is happening despite consistent effort. Plateaus can be frustrating and demotivating, causing some people to give up before they break through to the next level. But remember: a plant may look like it's not growing when, in reality, underground, it's creating a robust root system to support future growth.

• Lifestyle Factors:
• Busy schedules, work commitments, family responsibilities, and other life stressors can make it challenging to prioritize fitness. Finding ways to integrate exercise and healthy habits into daily life can help overcome these obstacles.

Accepting that some factors affect your progress is the first step towards improvement. Next, you need to learn ways to address these challenges and find strategies to overcome them.

So, let's dive into specific strategies to help you stick with and reach your goals.

How to Stick With Your Fitness Goals

For Training Goals:

To maintain motivation and consistency with your training goals beyond January, consider implementing the following bullet points:

• Establish a clear goal:
• Define what you want to achieve with your workouts, whether it's building strength, losing weight, improving endurance, etc. Having a specific goal will give you something to work towards and keep you motivated.
• If you have multiple goals, tackle one at a time. Working towards multiple goals simultaneously leads to slower progress. Without visible progress, you may lose motivation to continue.

• Create a workout schedule:
• Plan your workouts for the week ahead of time and stick to them as much as possible. And be as specific as you can about your workouts—reps, sets, weight, duration, time of day, location, etc.
• Treat your workout sessions like important appointments that you can't miss.

• Find activities you enjoy:
• Choose exercises and activities you genuinely enjoy. Whether running, swimming, dancing, or weightlifting, finding something you love will make it easier to stay consistent. There's a world of activities—you're not stuck with squats and stair climbers!

• Set realistic expectations:
• Understand that progress takes time, and you won't see results overnight. Depending on your goals, it could take several weeks to months to see visible progress. Be patient with yourself and celebrate small victories along the way.
• For instance, very few people can run their first 5k and then a half marathon in the same year. 

• Track your progress:
• Keep a workout journal or use a fitness app to track your workouts, progress, and goals. Seeing how far you've come can be incredibly motivating and help you stay on course.

• Focus on consistency, not perfection:
• It's okay to miss a workout occasionally or have an off day. What's important is that you get back on track and keep moving forward.
• Plus, a 15-minute workout is better than no workout. So, aim for consistency rather than perfection.

• Reward yourself:
• Celebrate your achievements and milestones along the way. Whether it's treating yourself to a massage, buying new workout gear, or indulging in a healthy meal, find ways to reward yourself for staying consistent with your workouts.

For Diet Goals:

Sticking with dietary goals past January can be challenging. Dry January is over; Valentine's chocolates, Mardi Gras feasts, and Spring Break festivities are near. But with some strategies, you can maintain your momentum throughout the year. Here are some bullet points to help you stick with your goals:

• Create a Realistic Plan:
• Develop a balanced and sustainable meal plan that fits your lifestyle and preferences. For example, someone who loves steak should try something other than a vegan diet to lower blood pressure. And despite what all the "health" magazines say, you can't (and shouldn't try to) lose 50 pounds in 30 days.
• Consider consulting with a nutritionist or dietitian to create a personalized plan that fits your food preferences. Healthy food can be tasty and enjoyable!

• Stay Consistent:
• Stick to a regular eating schedule to maintain consistency. Try intermittent fasting if you're prone to midnight munchies, and try to eat your last meal before fast food chains are the only option still open.
• Plan meals ahead of time to avoid impulsive and unhealthy food choices. For busy schedules, cook everything ahead of time on one day of the week. Be sure to keep healthy snack choices within reach to avoid grabbing a candy bar or bag of chips when you need something to hold you over.

• Track Progress and Adjust as Needed:
• Keep a food diary or use a meal-tracking app to monitor your eating habits and progress.
• Be flexible and willing to adjust your plan if necessary to stay on track. And if you're genuinely hungry—eat! Eating too little not only destroys motivation but can actually damage your metabolism.

• Practice Portion Control:
• Be mindful of portion sizes to prevent overeating. Even if you've switched to healthier and more wholesome foods, you may still go over your allotted calorie limit. Use a food scale and measuring utensils to track your food intake and ensure you stay within your calories.
• Use smaller plates and utensils to help control portions visually. Smaller dishes and utensils can also help slow your eating and prevent overeating.

• Focus on Nutrient-Rich Foods:
• Prioritize whole foods like raw fruits, vegetables, lean proteins, and whole grains. Nutrient-dense, protein-packed, and fiber-filled foods can fill you with fewer calories.
• Limit processed foods, sugary snacks, and unhealthy fats. No matter how much you eat, most nutrient-poor foods will never fill you up. There's a chance they'll make you feel more hungry!

• Stay Hydrated:
• Drink plenty of water throughout the day to stay hydrated and maintain energy levels. If you feel hungry when you shouldn't be, like immediately after breakfast, you may just be thirsty.
• Limit sugary drinks and alcohol, which can add empty calories. Make it a habit to read nutrition labels so you're aware of added sugars and calories before you drink.

• Incorporate Physical Activity:
• While diet can help you lose some fat, diet alone can only do so much for fitness. Pair your diet with regular exercise to support overall health and weight management.
• As mentioned earlier, find activities you enjoy to make exercise a sustainable habit. Emotional eaters can switch to exercise to feel a rush of endorphins without added calories.

• Practice Mindful Eating:
• Pay attention to hunger and fullness cues to prevent mindless eating. Put away your phone or turn off the TV to help you focus on your food.
• Eat slowly and savor each bite to appreciate your meals fully.
• It takes 20 minutes for your stomach to send "I'm full" signals to your brain. So, if you still feel hungry after you've eaten your food, wait 20 minutes before grabbing more.

• Practice Self-Compassion:
• Be kind to yourself and recognize that occasional slip-ups are a natural part of the process. One slice (or three) of cake won't put on three pounds of fat; generally speaking, it takes about 3500 excess calories to gain a single pound of fat.
• Focus on progress rather than perfection, and maintain a positive attitude towards your journey. Reflect on where you started and acknowledge how far you've come.

Key Takeaway: To Stick With It, Evaluate, Adapt, and Reevaluate

To sum up, the key to sticking with your fitness goals lies in addressing factors hindering your progress and continually evaluating, adapting, and reevaluating your plan and routine. By consistently assessing your progress, making necessary adjustments to your approach, and periodically reevaluating your goals, you can maintain momentum and overcome obstacles on your journey to improved health and well-being.

Remember, persistence and flexibility are essential as you navigate the ups and downs of your fitness journey. With commitment, focus, and a willingness to adapt, you can turn your aspirations into long-lasting achievements. Keep pushing forward, and embrace the transformative power of resilience on your path to success.

With all these tips and insights, you have no excuse to quit your health and fitness journey. If you want help from a personal fitness coach, reach out to us today to get started. If you want to join a community and attend workout classes, sign up today and meet your new workout buddies!