The new year is quickly approaching and with that arrives the standard new year’s resolutions that usually include some sort of fitness and weight loss goals. Unfortunately, the success rate for some of the weight loss and “get in shape” resolutions is usually quite dismal. 

Here are a few pointers that you may find helpful in your quest to succeed in your 2020 fitness and weight loss resolutions:

• Employ the K.I.S.S. (Keep It Simple Stupid) principle. Establish one or two goals and make them simple.

• Get S.M.A.R.T. when it comes to goal setting: specific, measurable, attainable, realistic, and timely. Meet short-term goals first and then set your sights on long-term goals. One example might be to lose 15 pounds by April 1, rather than a goal of losing 50 pounds with no completion date. This would equate to approximately a pound of weight loss per week.

• Start an exercise and food journal and record your workouts and food intake. It takes some work to do this, but it’s worth it.

• Find an accountability partner such as a co-worker or spouse/boyfriend/girlfriend. Teamwork is powerful! Consider hiring a personal trainer or attending some group exercise classes as there is strength in numbers.

• Reward yourself as you accomplish each goal. We all need an oasis at times when struggling through the fitness/weight loss desert.

• Prepare for your workout during the evening before you plan to exercise. This includes mental and physical planning. What will the workout be tomorrow? What time will I exercise? How long? Pack your workout gear the evening before so you are ready to go in the morning.

• Abolish any self-inflicted negative thoughts if you don’t happen to meet a goal or if you get off track for a day or two. Think positive! You can do it! You are the little fitness engine that could.

• Remember that if you are moving, you are improving. Every small amount of movement is helpful. It all adds up!

• What you do physically with movement and what you put into your system (food) is very critical to your health and well-being. Employ some strength/resistance training along with some cardio activities and a well-balanced nutritional program. These three key components will provide you with a multitude of health benefits that will help your mind, body, and spirit.

• Find your play. Find something you enjoy and stick with it. Consistency is the key to fitness and dietary success.

This is a monthly health and wellness column written by UA Little Rock Wellness Coordinator Karl Lenser.