How to Make Your Fitness and Nutrition Goals Stick in 2020

By DuBose Fitness

Do you make New Year’s resolutions? Most people do! In fact, when the ball drops on New Year’s Eve, many have resolved to either lose weight, to exercise more or to eat a healthier diet.

Unfortunately, almost half of all those resolutions have gone the way of the New Year’s party hats by March. A new year brings new promise, but once routine sets in it’s easy to let your goals fall by the wayside.

We can help! Whether you’ve resolved to compete in a triathlon, to fit into a few sizes smaller, strengthen muscles, or to lower your blood pressure, follow these tips to make your fitness and nutrition goals stick in 2020.


Why Don’t Most Resolutions Stick?

To better learn how to make those goals stick, it may be helpful to learn why they usually don’t. There are a few reasons why New Year’s resolutions don’t always last beyond the spring.

  • Trying to “fly solo” is grounds for discouragement. Accountability to a “resolution buddy” can mean the difference between reaching your goals and falling short.
  • Setting the wrong goals enhances failure. Your objectives might be vague or overly ambitious. They may be unattainable because of financial or time constraints.
  • Setting goals with no plan is a recipe for disaster. You can’t compete in a triathlon without a training schedule, and you can’t become fluent in Mandarin with no plan to learn.
  • Discouragement early in the year can cause people to abandon plans. If you want to lose 50 pounds but progress is slow, you may give up entirely. Why not start losing one pound and then, progress slowly.

This year, it’s all about you. You’re going to stick to your resolutions and reach your goals. Here are six tips to help you achieve all you want in 2020!


1. Make SMART goals.

SMART is an acronym you should keep in mind while setting your goals. In short, they should be:

  • Specific. To reach your goal, you’ve got to identify it. List the who, what, when, where and why of your resolution.
  • Measurable. “I will lose weight in 2020” is not a measurable goal. Instead, try “I will lose 30 pounds by December 31.”
  • Action Oriented. How will you achieve your goal? Make a plan for success and know the resources available to you.
  • Relevant, or Realistic. “I want to lose 30 pounds in 12 months” is a realistic goal. “I will earn $2 million in 2020” may not be.
  • Time-based. Set a timeframe in which you’d like to reach your goal.


2. Don’t do it alone.

You’re more likely to meet your goals for fitness and nutrition is you have some accountability. There are a few ways you can do this.

  • Consider hiring a personal trainer! Trainers are great for doling out motivation and encouragement. A personal trainer also makes an excellent sounding board if you get off track.
  • Find a nutrition or exercise buddy. Compare notes with a close friend, a family member or even a coworker you can trust. Your mutual support will help you both, and the added accountability will help you to stick with it.
  • Finally, you may choose simply to tell someone about your goal. Prepare for periodic requests for updates!


3. Take baby steps and celebrate!

Losing 30 pounds in 12 months is absolutely achievable! But it’s also a big goal. Don’t let yourself become discouraged early in the year. Instead, set “baby goals” along the way. Setting smaller goals—say, one pound per week—will keep you encouraged. Don’t forget to celebrate each mini-goal!


4. Educate yourself about your goal.

It’s very hard to reach your goal if you know nothing about it. Before you make your plan, be sure you know what you’re getting into! Meet with a personal trainer to discuss your goals and develop a plan of action. A trainer is a great resource when setting your goal—he or she can provide information on exactly what you’ll need to do to make your resolution a reality.


5. Beat boredom.

In January, you’ll be pounding the pavement. By April, it may be more of a slow amble. If you begin to get bored with your routine, switch it up! Talk to your personal trainer about new exercises you can implement or new recipes you can try. It’s easy to give up on your goals if you’re bored with the process.


6. Go easy on yourself.

We’re all human! There might be a morning when you just can’t force yourself to the gym. There may be a night when you can’t say no to some wings while you watch the game.

That’s okay! Know there’s a learning curve to every process. You’re bound to make a few mistakes and see a few setbacks. Have a plan in place to motivate yourself and get back on track—you’ll be reaching your goals in no time!Above all, don't give up!