Happy New Year!
We are so excited that this year marks 30 YEARS of the Aspen Clinic helping Louisiana lose weight, and this year is all about YOU! It’s officially one week into 2018 and this post is dedicated to helping you not only set your goals high, but also to helping you stick to them long-term. We’ve put our brains together with some of our most successful patients to make a list of the 10 best tips to stay on track throughout the year.
1. Write down your goals
Did you know that you have a 60% higher chance of achieving your goals simply by writing them down? If you go into any of our offices you will find a goals board with our goals for the month or week. It’s not only something that we preach to our patients, but something that we actually practice. Starting the new year, it’s important that you take some time to sit down and really think about your goals; especially your weight loss goals. We recommend setting short term and long term goals: weekly, monthly, and for the year. Your weekly goals should be focused on your workouts, meal plan, water intake, etc. while monthly goals should be centered around how many lbs lost, muscle mass gained, etc. Don’t forget to come in for weekly weigh-ins to make sure you’re staying on track!
2. Make a plan
If you fail to plan, you plan to fail! That sounds cliche, but trust us… having a plan makes it so much easier to stick to something long-term. Whether you plan your workouts ahead of time, plan your meals for the week, or schedule your weekly weigh-ins it is important to have a plan in place.
3. Get new gear
One of our favorite tips when encouraging patients to drink more water is to get a cute cup that you want to carry around with you all day. The same thing goes for workout clothes, running shoes, yoga mats, lunch boxes, tupperware, food scale, journal/planner, etc. The more excited you are about all of your new “gear” the more likely you’ll be to actually use them! Some of our personal favorites are the Fitbook, Swell bottles (monogrammed, DUH!), the Apple watch, and Gymshark’s leggings in every color!
4. Take before pictures
We know you don’t want to do it, but sometimes it’s hard to see results in the mirror. Being able to to compare side-by-side pictures really allows you to see how much progress you’ve made. You don’t have to show these pictures to anyone and we promise when you reach your goal you will be SO HAPPY that you have them. Just do it!
5. Pick a partner
Having someone hold you accountable is one of the best ways to stay on track. Whether your weight loss partner is your spouse, a friend, or someone you work with it’s always easier to make it to the gym when you know someone else is counting on you to be there. Partners are there to cheer you on during successful moments and motivate you if you’re considering giving in to temptation.
6. Clean out your kitchen
The best way to avoid temptation is to get rid of it. Now is the time to go through your pantry, refrigerator, and wherever you keep your secret stash of junk food. Throw out everything that does not fit into your diet. This will ensure that you won’t give in just because you’re bored or craving something bad. You’ll be forced to go out and get it, which hopefully will give you enough time to reconsider if you REALLY want it.
7. Do supplement inventory
All 9 of our clinics just stocked up on all of your favorite supplements to start the new year, so you should do the same! So many patients confess at their weigh-ins that they have supplements at home but never took them. NOW is the time to go through your medicine cabinet and figure out what you need. Make sure to re-stock everything you’re low on so that you don’t run out. If you aren’t taking any supplements currently, we can’t encourage you enough to stop in to your local Aspen Clinic and ask one of our nutritional counselors to set you up on a personalized supplement regimen.
8. Switch it up/try a new recipe
Hopefully you’re still motivated and sticking to your resolution, but in a couple of weeks you may start getting burnt out. We recommend trying to incorporate a new recipe at least once per week and switching up your workout routine every couple of weeks. Try a new class you’ve been interested in, train different body parts each day, and do different forms of cardio as often as you can.
Taking a few moments at the end of each week to reflect on the good and bad is a great way to identify changes you need to make for the upcoming week. Sometimes journaling specifics can help you recognize why you may have slipped up in certain areas or things you did that helped you stay on track. Make sure you are in a quiet place, free of distractions in order to give your full attention to your thoughts.
10. Reward yourself
Don’t forget to set rewards! It’s important to recognize when you’ve accomplished your goals; we recommend setting small rewards weekly and bigger rewards monthly. One rule: don’t ever reward yourself with food. Rewards should be something that you wouldn’t normally treat yourself to like a massage or a new pair of running shoes.