Yes, every year it's the same. Many of you are looking the right resolution. You know, the one that will change your life... or not. And this year, you must be drowning in ideas with all the months spent in confinement 😉
I don't know why people want to change everything along with the calendar. But that's how it is…
For my part, I just decided to write you a nice article to avoid you making bad resolutions. You know, the ones that make you feel like you missed it all when your friends ask you:
“So, where are you in your diet? It can't be seen that you resumed sport in January…”
The village idiot
So, either you change your friends or you keep the good resolution that you will never follow.
Read this article carefully to avoid bitter failure and set realistic goals. And don't forget that real good resolutions can be made all year round!
So here are 10 resolutions for 2022 to forget right now, and how to make better ones…
Resolutions too moldy to forget
1. Recycle an old good resolution
Recycling is good for the environment, but not necessarily a bad idea.
You probably remember a great resolution that you made last year or even before, but that you did not keep. And you may be thinking to yourself, "Now is the time to get there!" »
Betsy Sobiech, a personal development expert, explains that you have to be very careful when reusing a goal that we failed to achieve, perhaps for several years. This is most certainly another future failure.
Sobiech says you might consider giving yourself a break and focusing on something else instead. "If you really want this to be the year, make sure you've done the internal work on your motivation and mindset to make it happen," she says.
Otherwise, choose a more realistic goal. Maybe you just need to break your resolution down into smaller ones to measure your progress.
For example, it is very easy to say to yourself:
- “I will lose 1 kilo of fat per month” than “I will lose 12 kilos”
- “I will train 3 times a week” rather than “I want to be lean and muscular before the end of the year”
You get the idea… Break down your big, unmeasurable goals into easily achievable actions or resolutions.
2. Resolutions that are too vague
A vague resolution, even if it sounds good, is useless.
If you simply say "I want to be in better shape" or "I want to be thinner", what does that actually mean?
What are you really going to do to achieve these kinds of goals?
If you go back to a resolution like, "I want to get in better shape," create a specific goal that will actually get you in better shape. For example, you can subscribe to my blog at the bottom of this page and receive free phase 1 of the Fitness program as well as advice for 2 months to lose weight.
Follow it scrupulously and you will succeed in your first resolution of the year 😉
3. Stop eating carbohydrates and fats
Some modern diets require you to completely eliminate carbohydrates and lipids (fat) from your diet. And maybe you made this resolution for the new year.
However, most specialists do not recommend the total elimination of these macronutrients, even if some are followers of ketogenic diets (no carbohydrates).
In fact, you need carbs, protein, and healthy fats to have a healthy body, as fitness expert Ashley Yandle claims.
It is true that reducing carbohydrates can go a long way towards losing your body fat quickly. But that doesn't mean never eating any carbs again, even though it's technically possible.
You should know that foods containing carbohydrates, such as fruits, also provide you with a large amount of extremely important micronutrients for your balance.
Cut out only harmful sugars
Instead of cutting out carbs completely, cut out unnecessary or even harmful ones first. This is the case with sodas and candies, for example.
Incorporate healthy carbs into your diet like:
- sweet potato
- oat flakes
- quinoa
- brown rice
The same goes even more for fats since, like proteins, they are essential for your survival. You should find about 25 % of fat in your diet.
Choose healthy fats like:
- olive oil
- lawyers (but not defense lawyers)
- nuts and other nuts
Consume these good lipids instead of fried foods and processed foods.
4. Join a gym on a whim
I'm not saying you absolutely shouldn't go to a gym if you like it. But you must be aware that this is not what will make you muscular and make you lose weight. In addition, it's super complicated right now with the Covid19...
You can largely achieve the same results without leaving your home. It's all about motivation.
Many of those who set goals on New Year's Day believe that simply signing up for a gym will inspire them to exercise regularly. That suddenly they will become motivated and their physique will change from the month of registration. BUT THIS IS UNFORTUNATELY RARELY THE CASE.
According to Michelle Babb, Seattle nutrition expert and blog owner eatplaybe.com, following a consistent training program will be even more difficult in the gym if you don't like going there.
You'll be much more likely to exercise regularly if you first choose a type of physical activity that you enjoy.
5. Setting an unrealistic weight loss goal
Resolutions with a deadline may seem less vague. But giving yourself until the next summer vacation to lose 30 kilos is not the right solution either.
Instead of stressing yourself out to achieve an impressive result, focus on sustainable behaviors that will help you lose fat and get healthy. After all, is it really worth losing 30 pounds in 6 months only to end up exhausted and depressed, at the risk of being even fatter next year?
It will be much more effective to focus on methods to gradually lose fat while gaining muscle.
It may take you a little longer, but you will ultimately get better results without risking relapse.
If you want to learn the best techniques to lose fat, discover this method to permanently get rid of your excess weight:
Are you having trouble losing weight?
You can forget your extra pounds if you follow this new plan with simple actions. Lose up to 1 kilo of fat per week without starving yourself and take back control of your body.
6. Set unrealistic workout goals
I know it's tempting, and even exhilarating, to think that we're going to run the Plouc les Baleines marathon by the end of the summer.
OK, but where are you today?
Because if you find it difficult to walk 500 meters without breathing, don't even consider walking during the marathon. So from there to run it… In your dreams perhaps.
When it comes to setting training goals, consider your current physical condition. Start small and work your way to higher goals.
If you embark on an intensive training program without prior conditioning, you not only set yourself up for failure, but you also risk injury.
7. Focus on a specific weight
A good resolution that we often hear is to say "I want to weigh this many pounds in a few months". In my opinion, this is a serious mistake. A WEIGHT IS NOT A GOAL.
The right weight is the one where you have an acceptable level of body fat to feel comfortable and improve your health. You will find elements of reflection on this subject in the article on the BMI and IMG calculation.
Don't get caught up in the numbers game.
Not only are you likely to get discouraged if you don't reach your ideal weight as quickly as you would like, but if you've also started a weight training or fitness program, you may be losing fat while gaining muscle. same time.
While you build lean muscle and as you reduce your body fat, you may notice that your weight on the scale stays the same.
Instead of focusing on reaching a specific weight, set a goal of lose fatThis can be measured with an adipometer rather than a bathroom scale.
![[BAND METER AND SEWING METER] - Skin fold pliers and...](https://sportchezsoi.com/wp-content/plugins/aawp/public/image.php?url=aHR0cHM6Ly9tLm1lZGlhLWFtYXpvbi5jb20vaW1hZ2VzL0kvNDF3bFdnQldhTUwuX1NMMTYwXy5qcGc)
![[PRO SPI GAUGE AND SEWING METER] - PRO skin fold pliers and...](https://sportchezsoi.com/wp-content/plugins/aawp/public/image.php?url=aHR0cHM6Ly9tLm1lZGlhLWFtYXpvbi5jb20vaW1hZ2VzL0kvNDFSc1BlV0c4QkwuX1NMMTYwXy5qcGc)
8. Refrain from slacking off
Of course it's good not to overdo it. But it's not always easy to be at 100 %.
Allow yourself a few twists in your exercise program or diet from time to time. Too much deprivation can also lead you to excess on a depressed day.
Even if you do your best to eat healthy, allow yourself to go out with friends to the restaurant from time to time.
Eating healthy 80 TP2T of the time allows you 2 or 3 cooler meals per week. Treat yourself to that glass of wine you crave or that cheeseburger, then get back to your good eating habits.
If you are so strict that one day you want to give up everything, you won't have gained anything in the end...
Also beware of the image conveyed through the media with actors and actresses over 40 who have abs designed like top athletes.
These results are often obtained only at the cost of intense preparation for shooting (not even for the entire duration of the film). You would be surprised to see them again 3 months later 😄
9. Going on a fad crash diet
The Anglo-Saxons call it the “crach diets”.
They are supposed to give you amazing results within days.
We could cite diets based on grapes, or exclusively based on proteins, fat (it exists) or raw vegetables. In fact, it is all about focusing on a single ingredient.
Apart from the fact that you may be bored with your meals, you will also be lacking in a number of important nutrients for your health.
Reminds me of the old joke of a man telling his friend that his mother-in-law is on a banana diet to lose weight. “And it works well? asks his friend. The man replies: “I don't know, but in any case, she climbs trees really well now! »
Well, you don't have to laugh at my rotten jokes.
Instead, learn to understand the foods and portions that will help you achieve your goals. Eat a balanced, whole-food diet. Add color to your meals with fruits and vegetables.
The only things to avoid are processed foods and sugar.
10. A good resolution is never negative
“I stop eating pastries”
“I will not watch television anymore”
“I will avoid eating desserts”
Sometimes it's all in the way you say it. But making a negative resolution makes it harder to follow. This is often ineffective, even counterproductive.
Why is that ?
Well, because it's sort of a goal in the form of punishment, if you know what I mean.
When you set your goals negatively, you focus all of your attention and energy on the activity you're trying to avoid, which increases the difficulty…and the temptation.
Conversely, a good resolution is positive.
Of the kind :
- I drink a large glass of water before each meal.
- I do 20 minutes of fitness after work
- I'm doing sit-ups while watching "the latest Netflix series"
That way you focus your attention on something productive rather than a psychological drag.
Conclusion: A good resolution works
It is the strict truth. We know that a resolution is good when the goal is reached (like the pie 😂).
The key is therefore to set yourself realistic and quantifiable objectives.
It is also necessary that your membership is total. Otherwise, you'll set yourself up for failure and feel like crap when your friends ask you where you're at.
On the contrary, small successful changes over time lead to bigger changes in the long run. Also, be reasonable from the start to go as far as you want.
Leave a message in the comments box below to tell me what goals you achieved in 2021 or to ask your questions. THANK YOU !
Lose weight without waiting
Subscribe to our free newsletter and receive your gifts!
FREE: Guide 25 exercises, fitness program and free advice to lose weight
Join the 4400 members of our private group:
Use our free calculators
BMI calculation
IMG calculation
Ideal weight
Calorie needs
Calories per sport
Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API
EN 
FR 
ES 
IT 
DE