Good Lifestyle

With January less than a month, there is a good chance that you began to think about these new year resolutions and what you hope to reach in 2018. But did you know that a narcotic80 percent Of all New Year's resolutions fail at the second week of February? It is not surprising, given published research in theEuropean newspaper of social psychology, This quoted that it takes, on average, more than two months to form a habit.

Well, we are looking to help you succeed in the next year. We reviewed research and asked the best experts for the best tips, tricks and hacks to help keep habits. So read and good luck! And for the habits you have to hit, here is the34 bad habits that everyone should stop at 40 years old.

Although it is important to live in now, he also remembers what you work. In a study on the motivation led by the American Psychological Association, researchers found that the idea of ​​having a greater concept of mind can help the discipline. And for bigger tips, here are 100 ways to be one (a lot) healthierman Wherewomen.

The American Psychological Association also suggests that after identifying the broader goal, break it up in more manageable goals than you can achieve now. A weekly goal is a good way to start, because after seven days you will know if you hit it or not. And for bigger tips, here is here40 ways to stretch your paycheck every month.

According to a study in theHarvard Business ReviewIn order to maintain long-term discipline, it is better to limit the amount of the decisions you make. In other words, make as many worldly things in your life routine so you do not have to lose cerebral power making useless decisions. If you want to develop this thought train, these15 counter-counter medications will do you more intelligently.

In the coming weeks, many people will say that they want to lose weight in the new year. But do they really want to lose weight or say that because it's the popular thing to do? "Your goals must be really aligned with what you want to accomplish or just lose your time," saysALOK TRIVEDI, DC, a psychological performance coach based in Chicago and the author ofHunting success. "When you define goals based on other people's values, you end up frustrated, aggravated and you feel."

All-or-nothing signal should go. Everything is about balance and happiness if you want to succeed. "Cut this in the unique pursuit of something like shredded ABS and, although you can get them, I can almost guarantee that it will only be time," saysAdam Rosante, a fitness and nutrition coach based on the city of New York.

One of the main reasons why people fail their goals, particularly the targeted fitness, is that they try to take too many times, explains Rosante. "And when you swing the pendulum at the end the farthest of a spectrum, guess what happens next?" he explains. "It inevitably saves all the way on the other side." Concentrate on a goal before working on another. Also: You may want to read on the20 ways that popular recreational medicine affects your health.

Having a coach who is informed in the area in which your goal is to help you get there. "You want to make sure to find someone who has a solid background and a depth of knowledge in the field," saysNoam Tamir, CSC, owner of TS Fitness in New York. "You want a coach who can connect with you and who knows how to motivate yourself. You want someone who lounges you when you place the ball. It also makes it more enjoyable."

Contrary to what we have been led to believe to achieve goals, the creation of vision advice can actually be one of the worst things you can do, according to Trivedi. "In fact, my name is nightmare boards," he says. "The reason - you constantly look at a fantasy. It will slap you in the face and make you feel like a failure." Always seeing pictures of big mansions, fancy cars and super-fit models is not reality and will not inspire you. It can actually return fire by taking away your self-confidence and your desire to move forward.

The better the best is positive! According to a study in the newspaperPersonality Bulletin and Social Psychology, Individuals have performed better when using self-assertions. In addition, it also helps calm nerves! Set up the best possible affirmation with theBest way to wake up earlier every day.

And specify for yourself what it is. Think: a clear statement of who you are like a person. "It's not about what is popular or trend - this is what counts for you and you alone," says Rosante. "It becomes your north star to direct your thoughts, words and actions, every day. This allows you to be your most authentic self and becomes the rocket fuel you need to feed you to your goals."

Research has shown that the goals that are online are easier to reach. "The small change is doing great things that happen," says Tamir. "Start with a goal and once you succeed, do the same for the other goals of your list."

A study in theSocial of personality and social psychology found that 40% of the daily activities of people are carried out every day in almost the same situations. Why? Because repetition can be the key when you form a habit. The more you remember what you are trying to accomplish and why, the more you will probably stand. And for greater ways to improve yourself, read the20 healthy rules of life you should live.

Read books. To watch movies. Look for documentaries about what you are looking to do or about people who have accomplished or excellent in what you are looking to do. According toPsychology today, Role models can help you motivate us to be our best.

Support is one of the largest tools for IT-Ness sticks. "Research shows that family members or family members who support your goals Improve long-term success," saysSass de Cynthia, MPH, RD, CSSD, a Nutritionist based in New York. "Even if they do not do the same things you do, just take a person to offer encouragement or listen when you spend a difficult day can help you hang when you want to give up." Find at least one person who gets and ask if you can register with them regularly. Even quick text can help you stay on track.

What you want to achieve and accomplish in your life is very different from what someone else wants, so do not waste time comparing to others. "It's not going to leave you frustrated and hanging up," says Trivedi. "Nothing good never comes from that and it causes psychological confusion."

Although you want to be sure to have a final goal in view, you do not want to define a limit on a habit that you are trying to train. "Society makes us feel like if we do not move enough quickly these days," saysJoanne Encarnacion, an integrative health coach and integrated life based in San Francisco. "The world can be demanding and you deserve every moment that you can pause."

Your plan is your roadmap that will lead you to success or failure. So install for the first. According to the American psychological association, the more your plan can be specific, better.

Do you have hardware to cooperate well? Are your running shoes or weights easily accessible? Have you installed your bedroom to sleep, do not party? Say goodbye to all that can hold in the path of achieving your goals. "Success is more than doing exercise and eating well," saysLeslie Bonci, RD, founder of the ActiveAtSatdevice Nutrition Consultation Company. "It's also your environment."

Having someone who works for the same goal can help you get there together. According to the American psychological association, involving a friend can help you motivate you and keep you responsible.

Engage in a habit means having it at the top of your mind. According toPsychology today, Mental practice and visualization can actually help you prepare for success.

Think about it: every time you go to the bathroom, you wash your hands after, right? This is the second nature. Depending on the search in theBritish newspaper of general practice, This repetition of a simple action in a coherent context leads to the activated action automatically - also called habit.

Try to make an inaccessible goal a habit of preparing yourself for failure. "Instead, be honest about where you are right now and specify where you want to be," says Rosante. "Then map a simple plan that you can stick."

There is no refusing responsibility to improve your success. And you can prevent yourself from realizing by following your progress, whether it is a food application, a fitness watch, a magazine or a blood pressure monitor. "We respond well to the numbers and this is much less vague and much more tangible," says Bonci. "It puts things directly in your face, so you are confronted with what you have or did not do."

Positive reinforcement can be a good thing when you try to keep you in a habit, whether it's yourself or someone else. "I'm trying to make sure my clients do not feel overwhelmed or vanquished if they have a step back," says Tamir. "Instead, focusing on the positive can help to lift the spirits and encourage them to continue moving forward. I learned this method of other great coaches and also used it on myself . "

Nope, we do not talk about your iPhone schedule with job appointments - Buy a real scheduler than you can write. "This is a simple planner that breaks down in advance what are your five most important tasks of the week," saysDon SaladinoNASM owner of Drive health clubs in New York. "You will also write five secondary important tasks, as well as additional tasks. The key here is to write what you need to do to be happy and successful for the week." This process contributes not only to the organization, but also to execution, which helps to lead success.

Some habits do not need a ton of sacrifice, others do it. If you are looking to make a positive change that requires some discipline, get ready for that. "If you want a positive change, you need to challenge yourself," says Rosante. "Just know that on the other side of the discomfort and doubt is a much stronger version of yourself."

Specific. Measurable. Feasible. Relevant. Based on time. Research has shown that it was one of the most successful methods of setting objectives.

It is impossible to be perfect and try to do more harm than good. "You should have a plan that you can stick at least 80% of the time," says Rosante. "If you spoil yourself, do not beat yourself. Life concerns life and freedom to kiss your own happiness without break."

Note not only the days, but also the time and training you plan to do this day. "This will prevent you from planning inadvertently another thing during these periods, and that your exercise sessions seem essential as any major assembly or appointment," saysWayne Westcott, PhD, CSCS, Professor of Science Exercise at Quincy College.

Pack your gym in the previous night, or drop your clothes for them to be ready when you wake up. "It will prevent you from leaving the house without your exercise essential or not to take time to assemble your equipment in the morning if you run late," said Wescott. He eliminates an excuse.

Time is always the enemy when it comes to fitness. "Because our lives are busy and time is our most valuable resource, when things get up, our workouts are usually the first thing to land on the cutting block," says Rosante. "Unless you do not prepare for a bodybuilding competition, there is no reason to earn much more than 45 minutes of 45 minutes. The key is the coherence and simple, effective and sustained programming by science."

Tell it strong and tell as many people as I'm going to listen. "Tell others when you plan to train during the week, you will feel committed to keeping your word and doing your training as announced," says Westcott. It can also help keep others trying to go up with Other plans.

Everything sustained by science is better than something you read on the internet. "A program based on science gives you a structure," says Tamir. "We often have many things happening and rather than going to the gym or eat healthy without proven plan, it helps you stay attached to your end goal." In addition, if it's something that has worked for many other people, it's more likely that you will also work for you too.

If you try to eat less, it's a good way to help you stick to it. The research of the University of Rhode Island have observed 30 healthy women in two separate visits and found that when women eat more slowly (21 minutes more), they have consumed less food, took About four other ounces of water and 65 calories of less than four times. Less calories per minute. Fast Mangers reported a lower level of satiety, despite eating more food for less time. "To use this technique, take smaller bites, place your utensil between punctures and chew your food more deeply," Sass suggests.

You probably heard about before a colorful plate is a healthy plate and it's true. Vegetables and fruits are some of the most colorful foods on the spectrum. Adding some to your meals can help you keep you with a nutrition or a weight loss goal. "This will increase your daily consumption of products, [more] offers eye attraction, keeps the mouth occupied with chewing and adds the needed fiber," says Bonci.

If you want to cut the size of the game, go to smaller plates, glasses and utensils. "It may seem stupid, but it will not allow you to put as much on your plate," says Bonci.

The sugar is not the only way to get the flavor in your meal. Ginger, cinnamon, nutmeg, cloves and sprinkler pump are all soft options that do not wear the calorie punch. "Even vanilla extract, lemon, almond and maple have a sweet aroma and a sweet taste," says Bonci. "Citrus slices added to the water, sparkling water and teas offer a sweet taste that does not come from a sugar pack."

If you just give something, you will feel private. "" Swap for "plans are better than successful eliminations," says Bonci. "If you give up the soda, replace it with sparkling water. If you give up pots, replace it with another crunchy food like roasted chickpeas. " This encourages and strategic to optimize success.

Of course, there may be some goals you would like to reach, so what is the best way to choose where to start? "Use Rule 5-3-1", suggests TAMIR. "Choose five things you want to do with regard to your physical condition or weight loss goals," he says. "Then choose 3 that are the most accessible and desirable, and these three, choose In one person you are ready to act today. "

A study published in theAmerican Journal of Preventive Medicine I found that people who kept a six-day food journal per week lost twice as much weight as those who kept registers one day a week or less. "It works because it raises your conscience and requires you to be aware of what you have eaten and to make known why," says Sass. "When we do not follow, we tend to underestimate how much we have eaten or even forget certain foods, snacks or drinks."

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