According to a recent survey, 43 per cent of people expect to give up their New Year's resolutions by February because they believe it will be too difficult to sustain their new habits.

At BariFit, however; we believe you can achieve long-term results by following these simple yet effective steps:

1. Set Realistic Goals

• Start small: Focus on exercising 1-2 days per week and then slowly build up. 

• Specific goals: Replace ‘exercise daily' with “go for a 15 minute walk on my lunch break 3-4 days per week”. Or “complete a 30-minute upper body workout on Mondays and a 30-minute lower body workout on Thursdays before work.”

2. Nutrition Focus

• Portion control: Use smaller plates to help manage portion sizes or your hands to measure. Women should consume one palm of protein, a cupped handful of carbohydrates, a thumb of fat and 1-2 fists of vegetables per meal. Men should double these amounts. 

• Eat more whole foods: Incorporate vegetables, fruits, lean proteins, whole grains and healthy fats into your diet.

• Reduce processed foods: Limit sugary drinks, snacks and high-calorie fast foods.

• Mindful eating: Eat slowly, savour every bite and stop when you’re satisfied (not stuffed).
  
  

3. Stay Active

• Incorporate exercise: Combine low impact cardio (walking, biking, elliptical or swimming) with strength training for maximum results. It doesn’t matter what you do in the beginning. You simply want to create a habit of making exercise a part of your lifestyle. 

• Daily movement: Take the stairs, clean the house, go for a walk during breaks or do a quick workout at home.

• Make it fun: Choose activities you enjoy, such as: dancing, hiking or cycling.

4. Hydrate and Sleep Well

• Drink water: Aim for 8–10 glasses of water daily to stay hydrated and curb unnecessary snacking.

• Prioritize sleep: Lack of sleep can disrupt hunger hormones. Aim for 7–9 hours nightly.

5. Track Your Progress

• Keep a journal: Note what you eat, how much you exercise and how you feel.

• Use apps or gadgets: Tools like MyFitnessPal or a fitness tracker can be motivating as they provide accountability. 
  
  

6. Build Support

• Partner up: Join a class, find a workout buddy or participate in group challenges.

• Seek professional help: Join a supportive program such as BariFit. We are team of Bariatric Surgeons and Personal Trainers with a goal of providing accountability, community and education. We believe these are necessary components when it comes to achieving and maintaining results. 
  
  

7. Practice Self-Compassion

• Don’t be hard on yourself: It’s okay to have off days. Instead, focus on consistency over perfection. If you fall off, simply get back up and keep going. 

• Celebrate small wins: Reward yourself for progress. This could be fitting into old clothes, completing a new workout routine or being able to do a pushup.
  
  

8. Plan Ahead

• Meal prep: Prepare healthy meals and snacks to avoid last-minute, unhealthy choices.

• Set boundaries: Limit eating out and bring your own lunch to work. If you decide to indulge, make it worth while. A good tip is to focus on eating healthy 80-90 per cent of the time. You can still indulge as long as you are mindful. We believe moderation is key.