How To Stick To Your New Years Resolutions: 3 Simple Tips That Really Work

You don't have to go to the gym to be fit. (Thinkstock photo)You don’t have to go to the gym to be fit. (Thinkstock photo)

Here we are at the beginning of February.

How are your New Years resolutions going, especially your health-related ones?

Are you still feeling motivated? Or have you already lost your determination?

If youre like most people, its probably the latter.

But dont be discouraged. There are still 10 more months for you to achieve your health goals for 2013!

As a health professional who has worked with thousands of clients[1], Ive learned the keys to helping people achieve the results they want.

Here are three simple tips that will enable you to stick to those New Years resolutions:

1. Dont be discouraged by slower-than-expected progress

Becoming lean and strong doesnt happen overnight. This is especially true if you dont use illegal steroids or go on fad weight loss diets.

Heres the target to aim for: 0.5kg per week of fat loss. (A health professional will be able to determine your body fat using a variety of methods.)

Remember that fat loss matters much more than weight loss.

In the long run, if you lose more than 0.5kg per week (assuming all of this weight is fat), its actually bad for you.

You would end up with a poor metabolism, which means that you would just put the weight back on.

You would also have poor overall health, because you wouldnt have the right amount of nutrients to maintain lean muscle, get rid of toxins, and have a strong immune system.

So, lets say you want to lose 10kg of fat. That means youll need to work at it for 20 weeks.

20 weeks might sound like a long time, but remember that you didn’t gain that 10kg of fat instantly either!

2. Manage your stress

Stress can play a part in problems like high blood pressure, diabetes and arthritis. It also affects you mentally and emotionally.

Its nearly impossible to achieve your health goals if youre continually stressed.

Heres what you can do to manage your stress.

Sleep at least 7.5 hours of sleep every night. A useful tip to help you get to bed on time is to set an alarm for your bedtime. Try it out for yourself!

In addition, engage in relaxing activities at least three times a week. (Eating junk food doesnt count as a relaxing activity!)

3. Surround yourself with supportive people

This is a wonderful reminder from motivational speaker Jim Rohn:

“You are the average of the five people you spend the most time with.”

This means that we become like the people were closest to.

Are you always hanging out with negative people who are constantly complaining? Or do you spend plenty of time with positive people who are passionate and hardworking?

Either way, youre going to become just like them eventually.

This principle applies to your health, too.

If you choose to surround yourself with people who are physically active and who make healthy food choices, how would that affect you? And how would that affect your waistline?

On the contrary, if you surround yourself with people who eat pizza like its a staple food, drink beer like its water, and avoid exercise like its chickenpox, then youre definitely not going to achieve your health goals.

In closing

Theres still plenty of time left in 2013 for you to get in shape and get your health on track.

Follow these three tips and I guarantee youll be well on your way to making those New Years resolutions come true!

Coach Jonathan Wong[2] is a respected health professional. He is also the Founder and CEO of Genesis Gym Singapore[3], which aims to provide the best personal training and fitness services in Singapore.[4]


  1. ^ worked with thousands of clients (
  2. ^ Coach Jonathan Wong (
  3. ^ best gym singapore (
  4. ^ fitness gym training singapore (

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  1. Reply

    What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.

    What workouts should I do?
    What foods should I eat?
    Which foods should I avoid?
    What is considered a “small” meal when people mention eating 5-6 small meals a day?
    How much water should I drink?
    What other weight loss and fat loss tips do you have?


      • HealthNut
      • February 3, 2013

      Drink Genmaicha green tea.

      it is a japanese natural tea, that helps with weight loss.

  2. Reply

    How Do I Get In Shape Over The Summer? I weigh 130 plus pounds and I’m 13 years old. But the 130 pounds is mostly fat. By fall when school starts again, I want to have lost some fat and gained some muscle. Every day I play DDR (Dance Dance Revolution) on difficult, and it is difficult, I sweat my butt off every time. I also go to the pool and swim 24 laps every other day. But I haven’t seen any results. Should I keep doing what I’m doing, or should I add something on? Please give me some fat loss tips, thanks!

      • HealthNut
      • February 3, 2013

      First of all…good for you for working out and taking charge of your health. I am sure you are a beautiful person.
      How’s your diet?
      Are you eating enough protein? Are you eating a lot of empty carbs like pastries….? How’s your sugar intake?
      Sometimes the scale doesn’t change but our bodies do. Try taking measurements. I had lost 13 inches off of my body….but only 10 lbs on the scale.
      Keep in mind that muscle weighs more than fat.
      Keep a food journal – it will hold you accountable. Look up online how many calories you should eat based on your age, height, weight, and activity level.
      Hope this helps sweetie and best wishes.

  3. Reply

    What Should I Be Careful About When Buying Fat Loss Supplements? I am going to start going to the gym after a year of absence, and I want to lose the weight I gained fast. I’ll buy supplements like proteins, vitamins etc. I’ll also buy fat loss supplements, but as I’ve never bought these before, I don’t know which ones to get.

      • HealthNut
      • February 3, 2013

      You got it right, avoid the supplements with ephedra and other stimulants such as caffein. If you are looking for the best way to loose weight, check out this blog

      Here you can learn the secrets how to loss fat permanently

      Hope this help,

  4. Reply

    Does Anyone Have Any Quick Fat Loss Tips? Been working out and dieting for some time now and have lost a great deal of weight. i am now starting to stall and it is getting harder and harder to loose weight. looking for some help in changing my routine and diet. any quick fat loss tips would be appreciated.

      • HealthNut
      • February 3, 2013

      You may find this helpfull. No matter how much I try to control my weight it does not work, however there was one time in my life that without rying and without realising I suddenly lost 4 stone. It was a time when I was suffering back pain and could hardly walk. Being alone in the house I tried to make things easy as far as food was concerned. I had a microwave on the floor and all I ate for a few months was tinned soup, various types, nothing else, no bread. It was so easy, just open the tin, pour it into a dish and then in the microwave. Amazingly I lost 4 stone in about 4 months. I have never been able to achieve that by dieting.

  5. Reply

    What Is The Best Rep Range For Fat Loss Without Running? Can anyone help me and give me an idea what is the best rep range for fat loss without running?

      • HealthNut
      • February 3, 2013

      Training at 100% all the time will only lead to central nervous system (CNS) burn out, injury and overtraining. We wouldn’t want that.

      Also, as I said at the beginning of the article. Raw beginners who are extremely weak should train with sets of 3-5 reps, simply because they must get stronger first. And if I gave them a higher rep range, the weight would have to decrease and therefore the intensity would drop.
      I have more tips for you in the link i have provided

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