The term “New Year’s Resolutions” has become a punchline for many and rightfully so. While people start January 1st with good intentions, the rate of individuals who fail, quickly surpasses those who succeed. Studies show that 23% of people quit within the first week and 64% give up on their resolutions by the end of January. Sounds defeating, right?
It’s unfortunate though since the start of a new year is the perfect time to reset, refocus, and commit to your health goals. While the majority of people fall off track within the first few months, it doesn’t have to be your fate. With the right strategies and mindset, you can stick to your resolution and achieve lasting success.
Here are some top tips to help you create and stick to your New Year’s resolution — and how HealthyWage can supercharge your motivation with a financial incentive.
1. Set SMART Goals
A vague resolution like “lose weight” won’t keep you motivated. Instead, set SMART goals:
- Specific: Decide exactly what you want to achieve, such as “lose 20 pounds.”
- Measurable: Track your progress regularly.
- Achievable: Be realistic about your goal based on your starting point.
- Relevant: Make sure your resolution aligns with your broader health and wellness priorities.
- Time-bound: Set a deadline, like losing 20 pounds by June.
2. Break It Down
Large goals can feel overwhelming. Break your resolution into smaller milestones, such as losing 5 pounds in the first month. Celebrate these mini victories to stay motivated. Tip: Join a Jackpot challenge where you’re automatically a winner and get a share of the cash prize pot if you achieve an individual weight loss of at least 6% in 12 week, or a Fast Track where your goal is 4% in 40 days!
3. Create a Plan
A goal without a plan is just a wish. Outline specific steps you’ll take to reach your resolution. This could include:
- Following a nutrition plan for weight loss.
- Scheduling physical activity 4-5 times a week.
- Drinking more water and cutting back on sugary drinks.
- Tracking your food and activity in an app.
Need help finding a nutrition plan that works for you? Click here for popular plans and find one that’s realistic to your lifestyle and that you’ll commit to!
4. Find Accountability
Accountability is key to staying on track. Share your resolution with friends or family, join a weight loss group, or team up with a buddy. Better yet, participate in a HealthyWage challenge to boost your commitment.
HealthyWage allows you to bet on your weight loss goals. The concept is simple: set your goal, place your wager, and work toward success. If you hit your goal, you win your wager back plus an additional cash prize! Having money on the line is a proven way to stay motivated and focused on your resolution.
5. Focus on Habits, Not Just Outcomes
Little successes add up to big results! One of the biggest mistakes people make when losing weight is feeling like they have to change all their habits at once. This quickly leads to them feeling overwhelmed and they give up before there’s any opportunity to see progress. To prevent this from happening, focus on one sustainable habit and build from there. This can include getting your daily water intake, meal prepping, choosing nutritious snacks, and increasing your daily steps. As you continue to practice and build these habits, not only will you see the pounds drop off, but you’re more likely to keep them off as well.
6. Track Your Progress
You can’t measure what you don’t track! Regularly tracking your weight, body measurements, and habits (i.e. food dairy, exercise log, daily water intake), helps you see how far you’ve come and keeps you accountable. Many HealthyWage participants find that the act of tracking is a powerful motivator and attribute the Progress Tracker for helping them stay on target with their weight loss goal and achieving success.
7. Anticipate and Overcome Challenges
Life happens, and obstacles will arise. Plan for setbacks by:
- Identifying potential challenges, like holiday parties or busy schedules.
- Creating strategies to navigate these obstacles, such as bringing healthy dishes to events or scheduling shorter workouts when you’re pressed for time.
- Implementing these proven-effective tactics for overcoming plateaus, which will likely happen at least once during your weight loss journey.
8. Reward Yourself (Beyond the Scale)
Celebrate non-scale victories, such as improved energy, better sleep, or fitting into your favorite jeans. And don’t forget, HealthyWage provides the ultimate reward: cash for achieving your goal!
9. Stay Positive and Persistent
Weight loss isn’t always linear, and it’s normal to have ups and downs. Focus on progress, not perfection by reflecting on how far you’ve come since you started. While you may not feel inclined to do so, take that before photo and compare it to a photo of yourself now! Make sure to also track your body measurements, so on days where the scale isn’t moving, you can focus on the fact you lost an inch off your waist. Keep reminding yourself of why you started, and don’t let temporary setbacks derail your journey.
10. Supercharge Your Motivation with HealthyWage
If you’re serious about making your New Year’s resolution stick, the HealthyWager is a game-changer for weight loss success. Studies show that financial incentives increase the likelihood of achieving weight loss goals by 5X! With HealthyWage, you’re not just investing in your health—you’re betting on yourself. The chance to win a cash prize adds an extra layer of motivation to keep you pushing forward, even when the going gets tough.
How to Get Started with HealthyWage
- Use the HealthyWage Prize Calculator to determine your potential winnings.
- Set your goal weight and wager amount.
- Commit to your resolution and start working toward your goal.
As you make progress, you’ll stay motivated knowing that your hard work could pay off—literally!
Your New Year’s weight loss resolution is within reach with the right mindset, strategies, and support. By setting realistic goals, focusing on healthy habits, and leveraging the motivational power of HealthyWage, you can turn your resolution into a reality. This year, make a commitment to yourself and your health—and get ready to celebrate your success (and your cash prize) at the finish line!
