Do you start the year full of expectations, but as time goes by, you can’t seem to achieve your goals? The so-called “resolution high” is very common among people trying to implement behavior changes. You must have noticed that health clubs get particularly crowded this time of the year, packed with new exercisers eager to give exercise their best efforts. This clearly shows that people are motivated to change. However, good intentions may not be enough. A research[1] project pointed out that “current intentions typically account for about 20[%]–40% of variance in [desired] behavior.” This means that certain behaviors may not occur despite our best intentions. Moreover, individuals armed with strong intentions, such as during the “resolution high” period, tend to make self-predictions based on a best-case scenario. This approach is far too optimistic; the individual ends up overlooking potential obstacles that could impair the intended behavior.
Seven Strategies to Make Change Last
A new year is beginning and here we go again, making lists of things we want to change in our lives, things we would like to achieve, or behaviors in which we would like to engage. Virtually anyone can put together an endless list of resolutions, but only a few will actually pursue any of those items. It is easy to dream about the perfect world, although making it happen is a whole different story. Sometimes we even plan to take action, but the slightest bump in the road completely sidetracks us. By spring, we don’t even think about it anymore.
Five Steps to Your Fitness Success
The year is finally coming to an end. This is a good time to reflect on our goals, what we were able to accomplish and what didn’t go very well. Reviewing past experiences allows us to see things from a different perspective, which may offer some important insights about our perceived successes and failures. For instance, did you accomplish your fitness goals for the year? Or did you start well but lost your incentive at some point? Don’t feel embarrassed if you couldn’t stick to your exercise plan. Studies report that the dropout rates from standard exercise programs are as high as 50% during the first six months. This doesn’t mean that you are lazy or are not cut out to exercise. Virtually anyone can become a regular exerciser if he/she observes and respects a few rules.
Mind over Matter: Relearning to Eat
Presently, it is very common for people to eat without being aware of the food being consumed. Recent research showed that people who have the habit of munching on popcorn at the movies could eat the same amount of fresh or stale popcorn without noticing the difference[1]. This means that our current lifestyle can dictate eating practices and behaviors. Too many activities being pursued during the day, long commutes, and several distractions (television, computer and cell phone) push healthful eating to the bottom of our priority list. The problem is that such poor eating habits are hampering our ability to recognize internal cues of hunger and satiety. In addition, mindless eating leads to recurrent overeating and to the consumption of nutrient poor and unbalanced meals.
Slim Down Your Holidays
The holiday season is marked by the cheerfulness and warmth of being around family and friends. However, this time of the year is also famous for the abundance of rich foods, the lack of exercise, and the stress of having to accomplish too much in a short period of time. The problem is that the combination of these factors may have an impact on your waist line. If you want to avoid putting on pounds this season, check out the following tips to eat, drink, and be merry.
Ready, Set, “Goal”!
The New Year is just around the corner and, as it gets closer, our hearts are filled with expectations. Every year, many of us write a long list of resolutions containing everything we would like to change in our lives. However, only a few accomplish their previously stated wishes. Do you want to know why? It is because most people don’t set specific goals, and without a concrete, realistic, and measurable plan, they are setting themselves up for failure.
Yes, You Can! Strategies to Building Self-Efficacy
How has your self-confidence been lately? Do you often catch yourself saying that you can’t do something? The problem is that this type of mindset may be setting you up for failure. Experts point out that your perception of your ability to handle tasks and to solve problems has an enormous impact on your achievements. Everybody knows some people who seem to succeed no matter what problems they encounter. Have you noticed that these kinds of people are usually very confident? The good news is that you too can join the club.
Safe Weight-Loss
According to a Health and Healthcare poll conducted by the Gallup Organization in 2009, 55% of Americans would like to lose weight, but only 27% are seriously pursuing weight-loss[1]. Even though it is estimated that Americans spend around 40 billion dollars a year in weight-loss products and programs, their long-term effectiveness is somewhat questionable because many people regain two-thirds of the weight lost within one year.
Say Yes to Exercise
Finding Meaningful Reasons to be Physically Active
You already know that regular exercise is important for the maintenance of good health. But even with all the evidence, you still don’t seem to be able to lead an active lifestyle, do you? You are not alone. A large percentage of the American population does not engage in physical activities on a regular basis, and this is especially true for women. I don’t believe that women don’t exercise because they are simply lazy, but because they can’t find meaningful reasons to change.
Motivation and Maintenance
Starting a new exercise program is easy when compared to maintaining an exercise routine for the long run. That is so true; we do it every year. When the holiday season ends and a new year begins, many of us decide that it is time for a change. We make big plans and get all excited about them. And it works really well for the first few weeks. We push ourselves hard and never miss a training session. We tend to think that if some exercise is good, then more is better. But unfortunately, this leads to overtraining, fatigue, and sometimes injuries. Exercising is not fun anymore and it becomes a burden. We lose the interest in healthy activities, and nothing seems to motivate us anymore. We start using anything as an excuse to skip workouts, and when we least expect, we are back to our old not-so-healthy lifestyle. Why does this happen?