Health

What to do if you’ve already failed your New Year’s resolutions

Here’s how to get back on track

If you started 2020 with perfect vision in terms of how you wanted your year to look, you know that feeling of hope that comes with setting new priorities and goals. But sometimes even the best intentions aren’t enough and if you’ve found yourself backtracking on your plans, that positivity might have given way to the pangs of guilt that creep in when you know you’re not sticking to your master plan.

Say you’ve joined the gym but still haven’t been, or you want to drop a few of those Christmas kilos but can’t quite tear yourself away from the fridge. First of all: don’t beat yourself up. Negative self-talk won’t help – if anything it’ll just drive you further away from reaching your goals. Instead, take a step back and reset. We’re here to help with some ideas to get you back on track to smashing your goals for 2020.

1. Work out your WHY?

The first step is to get your motivation back. Revisit your goals and the reasons you set them in the first place. For example, was your goal to get fit in 2020? Ask yourself – why? To feel more energised and stronger. Hoping to lose some excess weight? Why? To wear your clothes that don’t fit anymore and feel more comfortable in your own skin. Or, are you aiming to get more sleep this year? Why? To perform better at work and feel less tired.

See how it works? It’s a simple process that helps to clarify your motivation and reminds you to focus on the goals you set out to achieve. It can be helpful to write them down in a journal, or even in the Notes app on your phone, so you can revisit them whenever you need a bit of a push. 

Keto Fit diet
(Credit: Getty Images)

2. Try a different approach

If what you’re doing just isn’t working, think about changing it up. So, you’ve tried the ‘denial’ diet, where you basically deny yourself anything that tastes good, then throw a doughnut in your face at 3pm when starvation hits. As a weight-loss plan, it’s not going to set you up for long-term success. Many people find that committing to a program is beneficial, as it gives them a framework to build new habits around and is easier to stick to if there’s a plan to follow.

The Keto (short for ketogenic) diet is an example of this and its devotees swear by its short- and long-term benefits. Keto is a low-carbohydrate diet that involves eating fewer carbs, a moderate amount of protein and a high amount of fat per day (around 70 per cent of daily calories). The keto diet can encourage weight loss and many people on keto find that they gain better control over their appetite. It claims to help improve performance and some also say it keeps them more focused and alert.

Eating on keto requires more discipline than your 3pm doughnut, but the food you eat is satisfying and enjoyable, so this is where a bit of planning and prep will help set you up for success. There are some great products in the Keto-Fit range to give you a helping hand on keto. When you feel like a snack on the go, you can whip yourself up one of the tasty Keto-Fit Protein shakes with high-quality protein and coconut MCTs to help keep cravings at bay and help you stay in ketosis. There’s also Keto-Fit Fire in capsule format containing Coconut MCTs, Carnitine, Cayenne Pepper and Guarana to help put you into fat-burning mode and fire up your metabolism as part of a ketogenic diet. 

When you start to see results, you’ll be more inclined to stick to any program, so try to push through and commit for at least a fortnight to see if it works for you. 

Keto-Fit health challenge
(Credit: Getty Images)

3. Reward yourself

When you do achieve your personal goals, the satisfaction is a reward in itself, but there’s nothing wrong with a bit of prize-giving when you get there! Make a pact with yourself when you start out. Set some marker points along the way (two weeks, six weeks etc) where you can take stock of what you’ve achieved so far and be sure to put them in your journal if you’re keeping one.

Whether it’s a new pair of kicks to celebrate your ability to run 5kms or new gym gear to make you look as good as you feel while you smash a new PB, by setting realistic goals and achievable (and relevant) rewards along the way, every milestone closer to your goals will feel that little bit sweeter.

Don’t give up on your new year resolutions – or on yourself. Regroup, reset and reimagine them and make 2020 your best year yet.

Related stories