You’ve committed to getting fitter and healthier, and you are full of enthusiasm at the moment, but you have a track record of dropping out and are worried it will happen again – here’s how you can stay on track.

  1. Set yourself a goal: Setting a goal gives you an end to your plan of action. A well-known longitudinal study of Harvard graduates found that those who had clearly defined, written, goals were the ones who went on to achieve the greatest success.
  2. Find something you enjoy: Eating plans and exercise can seem like a chore. But finding something you love to do is simple, running or dog walking, tennis or even gardening are all great ways to exercise. Cooking is fun and experimenting with healthy nutrients and ingredients can be as enjoyable as the eating!
  3. Make healthy your default setting: New research has found the most consistent exercisers are those who made it into a specific type of habit – such as jumping out of bed automatically when they hear their alarm and heading for the gym. The aim is to make being healthy your default setting so you don’t have to think about it. Plan andyou’re your workouts, record what you eat, and the nutrients you take in. Be as methodical and practical as you would work meetings or social events – that way they’ll actually happen.
  4. Tell people what you’re doing: Good friends will want to encourage you on your getting healthier plans (and some may even join you – so even better). If you’ve made a public commitment, you’ll have more motivation to carry on and earn their praise. Setting up a Just Giving sponsorship page for a charity event can be a great motivator too, once people have donated money for your chosen charity you’ll have the added incentive of not wanting to let them down.
  5. Track your progress: Whether it’s a wearable, a phone app, or simply a pen and paper, tracking your health and fitness progress and using data, stats and graphs will get you to your goal. faster

Staying motivated

  • Dangle the carrot: If you respond to bribery, promise yourself rewards for your exertions. If you meet a friend for a Saturday morning class – why not have a coffee and catch-up/beer and watch the match afterwards?
  • Download some music for workouts: We all have our favourite songs that make us run that bit faster or dig in the cross trainer with more oomph. Load them onto your i-Pod and enjoy.
  • Work with your body clock: Are you an owl or a lark? Is it realistic for you to get up an hour earlier and run before work to or will you find it easier to pop to the gym after work? If neither are realistic (particularly tough for working parents), think about how you can fit more exercise into your daily routine – brisk walks at lunchtime, walking all or part of the way to or from work and then maybe some classes and a long run at the weekend may be the best solution.
  • Eat to suit your day: Don’t believe you have to rigidly stick to one particular time of day to eat. Research has found if you are under-eating or over-eating for your needs, your performance and recovery and management of your weight will all be affected. What matters is the nutrients you get in over your day, so manage eating plans to suit your lifestyle.
  • Talk to an expert: An assessment of your fitness and nutrition goals are worth the investment. An expert can give you a fresh perspective and advise you on how train, and what to eat.

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