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New Year’s Resolutions and Habits

New Year’s Resolutions and Habits

bigstock-New-Years-Resolutions-Written--162895265.jpgNew Year’s is quickly fading away. As we sit here today, 8% of our year is already gone.  Most people who set resolutions this year are scratching their heads, struggling or have already abandoned the goal.

Research states that only 8% of people will keep their New Year’s goals.  This year, millions of Americans and probably even more worldwide set a goal to lose weight and get in shape.  They started off with the best intentions and yet stumbled in their quest as people did last year, and the year before that.

WHY?  What is causing this madness? I would suggest themselves, more so their habits – subconscious little gremlins that steer what we do daily.  We are creatures of our habits and they drive our behaviors. Check out this post from the Early to Rise forum:

According to a recent article in The Journal of Clinical Nutrition, people who eat their biggest meal later in the day have a harder time losing weight and keeping it off.

So if you’re eating a really, really big meal for dinner (along with late night snacks) and struggling to lose weight, well then…

…that’s probably the biggest reason why you are frustrated.

Now here’s more bad news…

If you eat late, research shows that you sleep worse.

And The New York Times says, “If you didn’t get enough sleep last night, you’ll find yourself overeating today to the tune of about 385 extra calories, roughly the equivalent of a frosted cupcake or a serving of fries.”


Yep, there it is – behaviors, aka habits that drive our daily actions, cause us to get off track.  This then leads to frustration, anger and eventually to giving up. The Gremlin wins.

Want to change? Change your habits. Change your behaviors and your outcomes change.  So let’s stay with the above example. Change the way you eat.

  • Eat breakfast like a king – your biggest and best meal
  • Lunch like a queen – decent and fulfilling
  • Lastly, dinner like a pauper.

Avoid alcohol, caffeine and heavy foods after 8pm so as to minimize the impact on sleep.

As for sleep…

  • Go to bed and get up at the same time.
  • Get 6-8 hours of sleep.
  • Avoid blue lights before bed (cell phones, iPad, etc).
  • Do a brain dump. Get the thoughts out of your head and on paper so you can relax.

“Simple not easy” is the phrase of the day.  Change is simple yet it is never easy.  You have to have grit, discipline, perseverance, and most importantly you have to want to really do it. It must align with your “WHY?”  Your purpose, your passion.

Make this year a different year.  Make it your year.  I know you can.

If you need more information on how to live a healthier life, check out our Commit to Get Fit program. Or come join Merritt Clubs, voted Baltimore’s best gym four years in a row.