Ninety-two percent of New Year's resolutions fail, according to University of Scranton research. Why? Because telling yourself you're going to lose 10 pounds, be a better dad, or start saving for retirement is just that: telling. And there's a big difference between thinking your way thinner and, well, actually making it happen.
Plus, making changes starts with making goals every day--like waking up with a protein-packed breakfast every a.m.--not every year.
It's easier said than done. But the good news is that your hopes for 2014 are a lot like those of many other men--and making them happen could simply involve a few small tweaks. We've broken down the five resolutions that fail you most--weight loss, fitness, money, family, and becoming more well-rounded--and a few fixes needed to make real changes in 2014.
They may not seem like massive undertakings, but incorporate theses little tips into your life where you can and we promise, you'll be that much closer to finally checking the big goals off your list.
FAILED RESOLUTION: LOSE WEIGHT
NEW RESOLUTION: EAT MORE--OF THE RIGHT STUFF
Eat more often and you could avoid all of the predictabilities you dread: extra winter poundage, food binges, or afternoon slumps. Start with six, smaller meals spread across your day. Just make sure each mini meal is a blend: protein and fiber-rich complex carbohydrates--they'll give you the feeling of fullness you need, says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA). Need a place to start? We mapped out your meals for you.
FAILED RESOLUTION: RAMP UP YOUR WORKOUT
NEW RESOLUTION: SPEND LESS TIME IN THE GYM
Seriously! In 2013 we saw the trend of shorter workouts (is it a myth?). And the truth of the matter is your workout's duration doesn't matter as much as the amount of stress it imposes, says Lou Schuler, C.S.C.S., is an award-winning journalist and the coauthor of The New Rules of Lifting Supercharged. Start today. In a recent, Canadian study, college students performed as many repetitions as possible of a single exercise--like burpees, pushups, mountain climbers, or jumping jacks--for 20 seconds, followed by 10 seconds of rest. The individuals repeated this process 8 times for an intense 4-minute exercise session. After doing the routine 4 days a week for 4 weeks, the students significantly increased aerobic capacity by 7 to 8 percent--the same as another group who ran on a treadmill at a steady, moderate pace for 30 minutes.
FAILED RESOLUTION: SAVE MOR E MONEY
NEW RESOLUTION: BREAK UP WITH YOUR BANK
For personal and short-term savings like planning for a vacation or a home update, consider how much you want to save up and determine how much you will have to put away each month in order to meet that goal. "Set up an online bank account with companies like Ally who are FDIC-insured," says Andrea Woroch, consumer savings expert for Kinoli, Inc. "They offer higher percentage interest back on your money than a traditional bank because they have fewer overhead charges." Though they link directly to your checking account, it usually takes up to three days for transfers to go through so dipping into those funds will be harder to do.
FAILED RESOLUTION: BE A BETTER FAMILY MAN
NEW RESOLUTION: PROTECT YOUR FAMILY TO WEATHER ANY STORM
If recent disasters like Hurricane Sandy have taught us anything, it's that you can never be too prepared for Mother Nature's wrath. Over a year later, many people are still displaced and the effects of the tremendous storm continue to ripple. This year, prepare your house--and your family. For starters, make sure your phone can receive wireless emergency alerts and download Red Cross apps for weather, shelter, and first-aid information. Then, visit our How to do Everything Better center for six more ways to protect your family and prepare before disaster strikes.
FAILED RESOLUTION: BECOME MORE WELL-ROUNDED
NEW RESOLUTION: LEARN ABOUT SOCCER
It's the world's most popular sport--and you should learn why before the World Cup starts in Brazil this June. "Each new World Cup final becomes the most watched TV program in history," says Simon Kuper, author of Soccernomics and Soccer Men. "The Spain-Holland final in 2010 drew an average live global audience of 329 million, or about three times more than the Super Bowl (which is barely watched outside North America), says the Initiative, a sport and entertainment consultancy." Need another reason to get into the sport? When professional soccer players were tested on "executive function"--a key aspect in memory, multitasking, and creativity--they scored significantly higher than the general population. In fact, elite players belonged to the best 2 to 5 percent of the total population, says Predrag Petrovic, Ph.D., the lead researcher. Time to start watching--or playing.
Additional research by: Cassie Shortsleeve, Jill Fanslau, D. Milton Stoke s, Jackie Lebowitz
For your best year ever, check out:
- New Year, New You 2014
- Get Back in Shape
- 50 Foods with Superpowers
- Expand Your Sexual Horizons
- How to Make (And Keep) Your New Year's Resolution
- Build Major Wealth This Year
- How Video Games Can Make Your Life Better
- 25 Ways to Boost Your Health from Dr. Oz!
- Sharpen Your Noodle
- Top Internet Searches of 2013
- Be a Better Dad
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