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Don’t become another victim of Quitter’s Day! 5 top tips for continuing your 2019 Resolutions. 

Today, the third Thursday in January, is ‘Quitter’s Day’ – the day when most people are likely to give up on their New Year’s Resolutions (according to exercise tracking app, Strava, anyway). 

But who wants to be like most people?!  

Don’t become part of the quitting statistic! Follow our top tips for staying on track with your healthy New Year’s Resolutions – whether that’s to lose weight, exercise more or make healthier food choices.  

A person walking in the morning
5 Top Tips for sticking to your New Year’s Resolution

1. Break your resolution down in to small, achievable goals. Rather than ‘exercise more’, you could pledge to walk to work 3 days a week, vouch to always take the stairs instead of the lift or escalators, or join a weekly exercise class. This gives you a starting point to actually take action, rather than a wishy-washy statement with no clear next steps.

2. We know from our last blog post that healthier eating and exercising more are the UK’s most popular resolutions – so you’re bound to know someone with the same goals as you. Buddy up with a someone else, and whether you feel (friendly!) competition, or feel like you’re working together as a team – having somebody to check in on you and support you will keep your motivation going.

3. Have you heard the expression “fail to prepare, prepare to fail”? It’s true for more than just exam revision! Planning meals in advance will help you to buy only the healthy ingredients you need, and avoid you falling into the trap of getting a takeaway or convenience food when you’re hungry and in a rush. Similarly, plan when and how you’re going to get active; whether that’s setting aside time in the morning to get some extra steps in, or going to the gym with a workout plan. 

4. Don’t give in to what we call the ‘What The Hell Effect’ – letting one small setback lead to another, and then another, and then giving up entirely. We’re all human and we all give in to temptation from time to time, whether that’s tucking into the biscuit tin a few too many times or skipping your morning spin class to have a long lie in. And that’s OK! But don’t beat yourself up about it, and don’t let it send you on the slippery slope back towards your old habits. Enjoy your biscuit or your lie in, and then crack on with your healthy plan.

5. Positive vibes only please – having the right mindset is key. Making healthier choices will lead to feeling healthy, improved mood, a healthier weight and increased confidence – so think about the great things you’re working towards, rather than the negative, unhealthy things you want to leave behind. A negative mindset leads to disappointment and frustration, while a positive one leads to success and fulfilment.  

All of these things should keep you on track to achieving your 2019 goals. But do you want to know the ultimate secret formula to breaking bad habits and creating healthy new ones?  

It’s our ‘Habit before the habit’ (Hh) method – the process of understanding the blockers we all face when trying to change a behaviour and experimenting with small tweaks and changes to our routine that will eventually lead us to overcome these blockers that stand in our way. Ultimately, it’s about identifying the small habits that drive the behaviour that you want to change and changing them in order to create a new, healthy habit. The habit before the habit. Click here to find out more about the Hh method and how use it.  


You don’t have to do it alone – we can support you in making healthy changes to your lifestyle. Find out about our weight management courses and contact us to secure your place.