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More sport, losing weight, less stress, more time for yourself and the family: Many people set goals for 2019. However, New Year's resolutions are quickly jeopardized because motivation decreases with each passing day. While your friends and colleagues treat themselves to pizza and beer, you have broccoli, rice and turkey on your plate. In this article, we'll show you how to successfully implement your New Year's resolutions.

New Year's resolutions have a long tradition at the turn of the year. The only problem is that they often fail because they are either too ambitious or because the resolution is too much associated with privations and compulsions. Diets that are too extreme and excessive exercise are more likely to dissuade you from your goals in the long term than to help you. If you are constantly hungry, you already feel tired and exhausted in the morning and your productivity If you suffer during the day in sports and at work, you will quickly see what I mean by that. Who his set goals and correctly defined and indulging in something nice every now and then, you will stay motivated instead of hanging up your New Year's resolutions too quickly. You will now find out which mistakes you should avoid and how to best formulate your New Year's resolutions.


Swap old New Year's resolutions for new ones: More motivation instead of discouragement

Old New Year's Resolution: I want to lose XNUMX pounds

Losing weight is one of the most popular New Year's resolutions. There is basically nothing wrong with that - it's just that weight loss alone is a bad goal. Why? Because New Year's resolution is often associated with radical diets, extreme exercise, and dehydration.

Many people use any means to achieve their goals in the New Year. Whole foods are quickly left out or replaced with protein shakes. In addition, many, full of motivation, boost fat burning with excessive exercise. But anyone who has never done sport before and now lifts dumbbells every day and spends hours on the exercise bike not only burns fat - they also build muscle.

Since these are known to be a little heavier than fat, the scales believe that you have not lost any weight yet. Quite the opposite: Many people then put even more weight on the scales, which is why they quickly lose sight of their goal.

The fact is: Constantly looking at the scales can then be just as compulsive as the strict renunciation of everything that tastes good and makes you full. Inevitably, at some point you will reach for sweets and chocolate to satisfy your hunger and lift your spirits. As soon as this happens, the yo-yo effect is pre-programmed and your New Year's resolution moves further and further away. You will now get a suggestion on how to approach it from a different perspective.


New Year's resolution different: I want to improve my form

As shown above, radical New Year diets make little sense. Especially not if you set yourself too tight a time limit. It is better to plan for weight loss long-term and approach New Year's resolutions with patience. Much actually depends on a good one Time management from. If you do sports and eat healthily instead of giving up everything, you will be able to achieve your goal in the new year.

The scales should not be a guide when losing weight. If you do sport, you will inevitably weigh more at the beginning, because muscles are known to be heavier than fat. The following tips will help you to better document your weight loss success:

Body fat measurement (caliper): Instead of constantly standing on the scales, you should measure your body fat percentage. So you get a much more precise result for the success of your previous performance. The most common measurement is calipometry. The various methods of measuring body fat vary in accuracy. Nevertheless, they give much more precise information about your success than your weight.

Circumference measurement (tape measure): Sounds banal and at the same time is highly motivating. Because: As soon as the body fat percentage shrinks, the circumference of arms, legs, upper body and hips will also change.

Clothes: Probably the cheapest option and yet very effective: after a few weeks, old shirts or pants will show you exactly how your body has changed. With them you always have an impressive comparison from the moment you put your resolutions into practice. If old pants are suddenly too loose or your shirts get tighter on the sleeves, you know that you are on the right track.


Old New Year's resolution: to eat according to someone else's role model

Another mistake that many people make (when losing weight): They orientate themselves on the diet plans or diets of their role models. Influencers often propagate that the best form of nutrition is vegetarian, vegan, macrobiotic, low carb or ketogenic. Each of these forms of nutrition has its absolute justification and also works in terms of its concept. The problem here is that it doesn't have to mean that it works for you too.

For beginners, too large changes in diet are problematic because the digestive tract is quickly overwhelmed. That affects your mood and makes unnecessary Stress Here, too, your performance can suffer, which gradually leads you away from your goals. As soon as you don't like the food and you don't get full, you create the perfect conditions for food cravings. The fact is: every body is different, which is why the diet should be individual to meet the daily need for essential nutrients. To orientate oneself on role models would simply be the wrong approach, which inevitably leads to a dead end.

Vegetables for a healthy diet and physical fitness

New year's resolution: eat more vegetables and fruits

Instead of following the diets of your role models, you should develop your own nutritional strategy. There is no one-size-fits-all diet that suits everyone. Rather, you have to find out for yourself which diet is the best way to implement your New Year's resolution.

If you are unsure and do not want to run the risk of being hungry all the time, you should eat more vegetables with your meals. Vegetables are low in calories and the fiber they contain will keep you full for a long time. This is a great advantage - especially if you want to lose weight.

However, many people make the mistake of not eating anything between meals. Longer fasts, however, can lead to food cravings because blood sugar levels can drop. It is better to have snacks between meals that can provide the body with energy. Nuts or fruit are good choices. Examples would be almonds and berries. However, you shouldn't overdo it here either, as nuts in particular can have a lot of calories.

You will see: Once you have taken the first step, changing your diet will no longer be difficult. Gradually, you can replace and / or supplement your nutrition plan with healthy foods (whole grain products, low-fat meat and fish, low-fat dairy products, nuts, healthy vegetable oils) in order to successfully implement your New Year's resolutions.


Old New Year's Resolution: Do More Exercise

Sport is a wonderful New Year's resolution at the turn of the year, which firstly can help you lose weight and secondly makes you fit. However, if you start on your own without a plan, you run the risk of wrongly or over-motivated training. This can not only damage your body in the long term, it can also reduce your performance. If you train yourself to have huge sore muscles, you will think twice about whether you still want to exercise. If you train with poor technique or overestimate your actual strength on the weight bench, you can seriously injure yourself or train poor posture. For some people it also takes too much effort to dare to go to a gym. Many people find it difficult to start exercising out of shame alone.

The big problem with well-intentioned New Year's resolutions is finding the motivation to start and stick with the process over the long term. No matter how big your New Year's resolution is, most people struggle with training in the long term.

Crossfit people training for fitness and performance

New New Year's Resolution: Train Together

If you want to do sports on your own, you will have to reckon with the difficulties as discussed. So what you are missing is a Coach or training partners to motivate and encourage each other. You will see: Training is not only more fun together - it is also much more effective because you are not fighting your weaker self on your own. Your partner can also support you with exercises and thus help you achieve more intensity and performance in your workouts.

In addition, you feel obliged to your training partner. If you are a little lacking in motivation, you have one more reason to go to sport because you don't want to let your boyfriend down. This tip may sound trite. But it is extremely effective.

But be careful: So-called fitness challenges Social Media are on the one hand very motivating - on the other hand, they can also be quite dangerous when accompanied by extreme diets.


Successful implementation of New Year's resolutions: they have to be realistic

So that you can successfully implement your goals and control your success, the New Year's resolutions should be measurable, specific, realistic and achievable. Every unrealistic goal not only demotivates - you quickly lose sight of it. You only know that you are on the right track if your resolution can be measured.

Another reason why many fail with their New Year's resolutions is that they misphrase their goals. Instead of saying: "I have to lose body fat", this statement would be better: "I want to get in shape and reduce my body fat percentage by X percent in about X weeks."

By turning a “must” into a “can”, you perceive your New Year's resolutions as a conscious decision and not as a compulsion. In addition, you make your goals metrically measurable. Your eyes quickly get used to changes in your body and are no longer aware of them. It is therefore difficult for many to recognize successes themselves. Metrically measurable goals give you a real and recognizable goal. The more realistic your New Year's resolutions are, the easier it will be for you to achieve them. These successes give you feelings of happiness, which in turn motivate you to set new goals. In this way you build a cycle that gradually helps you to achieve ever greater goals.


More tips for implementing your New Year's resolutions: You can still do that!

Finally, we'll give you a few helpful tips that can help you plan, carry out, and evaluate your New Year's resolutions.

List of motivation and intentions for achieving new goals

1. Tips for planning your New Year's resolutions

Before you start implementing your New Year's resolutions, the first thing you should ask yourself is why you want a change. Why do you want to lose weight, do more sport or eat healthier?

Define your goal and write it down. Place the goals where you most often make the decision whether to pursue your goal or not. This way you can keep your goals in mind every day before you make your decision. This technique will help you make the right decisions. If you have multiple goals, make a list and cross off each goal you achieved. Here, too, feelings of happiness develop and your self-esteem will grow with each goal you achieve. The more goals you crossed out, the more motivation you have to achieve further resolutions.

Think about the problems that can arise in the process of implementation. Try to solve as many problems as you can in advance. This allows you to react more flexibly and better to these later when they occur. The more carefully you plan your project, the more likely it will be successful.


2. Tips for carrying out your New Year's resolutions

In order to actually achieve the goals you have set for yourself for 2019, you should concentrate on the essentials. It doesn't matter if you reach for something sweet one time or another. It is only important that you stay on the ball and that you do not lose sight of your New Year's resolutions.

If you replace the verb “must” with “can” and reward yourself more often for your successful work, you will stick with it even after you have achieved your New Year's resolutions.

By the way: Sometimes goals are a little more than a “banal” New Year's resolution. For example, if you want to improve your fitness, you are not only losing fat deposits - you are also doing something for your health. So: Realize the deeper meaning of your New Year's resolutions to keep you motivated!


3. Tips for evaluating your New Year's resolutions

You can only find out whether or not you have realized your New Year's resolution by checking the result. If you haven't achieved your New Year's resolution, it's not the end of the world. On the contrary: question your goal again. What can you do better and how can you still achieve your goal?

Have you been able to successfully implement your New Year's resolutions? Congratulations! Celebrate yourself for it! Successful experiences not only motivate - they also encourage you to keep going. Maybe you can think of something else that you would like to change in the coming year? Then just set a new goal and enjoy the way there!