Fitness research often reveals that small amounts of low-intensity physical activity can be beneficial in many ways. For example, it’s been shown that just two minutes of walking every hour can lead to a longer lifespan. Short bursts of activity can be incredibly effective for senior citizens who may have a difficult time performing typical exercise routines. Also, a study published last month shows that simply fidgeting at your desk while sitting could potentially be considered a form of micro-exercise that helps contribute to a longer lifespan.

Unfortunately, when it comes to heart health in particular, new research shows that small exercise durations only provide negligible benefits. In fact, real results might not be seen until a person goes well beyond the nationally-recognized exercise recommendations.

Lowering Heart Failure Risk Requires Commitment

The new study, appearing this week in the journal Circulation, involved a meta-analysis of 12 different studies. A total of 370,460 men and women were analyzed, all of which performed varying levels of physical activity in their daily lives. Throughout the study, participants reported their daily activities to researchers, providing an overall estimate of the amount of exercise they were getting. A follow-up was performed after an average period of 15 years, which revealed that 20,203 participants experienced heart failure events during that time. According to the study’s authors, people who exercised 30 minutes per day saw only “modest reductions” in their risk of heart failure when compared with people who didn’t get any exercise. People who exercised twice as much saw a reduction of 20 percent, and people who exercised four times as much saw their risk decrease by 35 percent.

These results challenge the American Heart Association’s current guidelines for heart health, which recommend 30 minutes of moderate-intensity aerobic exercise for at least five days every week, or 25 minutes of vigorous aerobic exercise for at least three days a week. Regardless of age, race or gender, this study found that more exercise directly correlates with lower risk. Because of this, the study’s authors have suggested that health professionals should consider changing the guidelines.

Heart Failure Is a Growing Concern

According to the CDC, heart failure occurs when the heart can no longer pump enough blood and oxygen to organs in the body. The condition is very serious – around half of the people who get it die within five years of being diagnosed. About 5.1 million people have it in the U.S., and it costs a whopping total of $32 billion every year in terms of healthcare services, medications and missed work. Risk factors include heart disease, diabetes, high blood pressure, obesity, a diet high in cholesterol, fat and sodium, and, of course, a lack of physical activity.

Heart Health: The Bottom Line

Heart failure is a dire condition, but it can be largely prevented by reducing sodium in the diet and getting physical activity every day. Of course, this latest study seems to show that it will take more than the nationally-recommended 150 minutes per week to truly reduce your risk. This shouldn’t deter anyone though – 30 minutes a day of moderate-intensity aerobic exercise is certainly better than nothing. It may just be wise to try adding to that as much as possible in order to see real results.

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As of January 2014, global measurement firm Nielsen reported that nearly one-third of smartphone owners in the U.S. are accessing apps in the fitness and health category. That comes out to be around 46 million people, and the number has likely grown since then. There are many different types of fitness apps out there, and they all offer varying fitness goals and techniques in realms such as cardio, bodybuilding, flexibility, yoga and weight loss. In general, fitness apps can offer exercise information, instructional articles and videos, calorie counters, fitness news, progress tracking, and exercise motivation. Some fitness apps even use unique motivation methods, such as Pact, which pays you money for meeting your exercise goals, or takes money away from you for missing them. Unfortunately, people who rely on these fitness apps may not be getting an effective workout.

Safety and Preparedness are Big Concerns

Researchers at the University of Florida analyzed 30 of the most popular free fitness apps available, judging them according to the American College of Sports Medicine’s guidelines for physical activity. Researchers looked at a number of different criteria, including safety, stretching, warmups and cool-downs, as well as effectiveness in terms of aerobic exercise, flexibility and strength/resistance. Many of the apps scored well in one category; for example, over 50 percent of apps were deemed to provide an effective aerobic workout, and around 90 percent met the criteria for strength/resistance. However, around two thirds of the apps fell short in flexibility.

Overall, only one app met even half of the total criteria: the Sworkit Lite Personal Workout Trainer, which received a score of 9.01 out of a possible 14. Here’s how all the apps measured up, courtesy of the University of Florida:

Researchers stated that the fitness apps fail to prepare users in terms of proper technique and safety, leaving them open to injury. They also said that these apps simply do not provide the type of well-rounded workout known to be most effective. They may be especially bad for beginners as well – 23 of them don’t provide any sort of training plan, explain how to schedule workouts throughout the week, or even discuss how to choose a workout.

Self-Motivation is the Key

Aside from harsh tactics like forcing you to pay money or automatically shaming you on social media for missing a workout, fitness apps don’t seem to get people to accomplish anything unless they’re already determined to do so. According to one study of 200 apps, most apps don’t provide effective motivation strategies whatsoever. Performance feedback, social support and goal setting tactics were only found in slightly over half of the apps studied.

Fitness Apps: The Bottom Line

As it stands now, fitness apps have a long way to go before providing users with well-rounded effective workouts. Of course, using a fitness app is better than not exercising at all, but this study tells us that it’s best to supplement the information in your fitness app with additional education in warming up, stretching and proper exercise technique in order to avoid injury. Most of all though, it should be remembered that a fitness app likely cannot truly motivate you to workout unless you’ve firmly resolved to do so in the first place.

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Everybody knows that sitting for long periods of time is unhealthy. Studies have shown that prolonged physical inactivity is one of the biggest causes of obesity – even more so than a poor diet. It follows that a sedentary lifestyle could lead to heart disease, hypertension, diabetes, stroke, sleep apnea, early mortality and many other conditions. Too much sitting has even been linked with higher rates of cancer.

With so many jobs now requiring employees to sit in front of a computer for hours every day, sedentary lifestyles are becoming more and more prevalent. It’s believed that a whopping 82.7 million Americans were completely inactive in 2014. Luckily, however, even small amounts of physical activity can be beneficial. According to a new study, as little as two minutes of light activity every hour could be quite effective.

Risk Of Mortality Decreases With Just a Little Activity

For the new study, researchers at the University of Utah examined 3,626 people using data from the CDC’s National Health and Nutrition Examination Survey. Participants wore accelerometers so that researchers could measure the amount and intensity of physical activity they were getting each day. Special attention was paid to light activity such as walking up or down stairs or taking a short walk for coffee.

Overall, it was found that generally sedentary people who regularly engage in walking and other low-intensity activities are 33 percent more likely to have a longer lifespan than other people who sit for similar periods of time. People who suffered from chronic kidney diseases had a 41 percent lower risk of death when they got up and moved around for just a couple minutes every hour. It’s important to note that no difference in health was seen among people who simply stood up for a few minutes, meaning that standing desks may not exactly be the perfect solution for staying healthy at a sit-down job.

Walking For a Few Minutes Isn’t Sufficient, Though

Walking around the office for a few minutes every hour is a great start, but it certainly doesn’t fulfill your body’s need for physical activity. If you’re awake for 16 hours each day, two minutes of walking every hour would lead to 160 minutes of light activity per day. However, official guidelines often recommend around 150 minutes of moderately intense aerobic activity each week. While the number of walking minutes does meet the criteria, simply going to get a cup of coffee could never be described as even moderate aerobic activity. Indeed, researchers have stated that the findings of this study should be used to raise awareness of the benefits of breaking up a sedentary lifestyle – not as a workout plan.

Two Minutes of Walking: The Bottom Line

Try designating a time every hour where you can get up and take a quick walk around your home or office. Doing this may prevent all sorts of health problems. At the same time, don’t think that it will replace vigorous exercise. If you think you’re simply too busy to get any sort of physical activity during the day, check out our tips for getting a lunchtime workout or fitting exercise into your schedule.

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According to the Centers for Disease Control and Prevention, Americans are currently living longer than ever. While this is great news, it also signals a need for increased understanding of elderly health issues and resources for dealing with them. In particular, longer life spans necessitate a continued need for research into cognitive decline and Alzheimer’s prevention. As of now, 5.3 million Americans suffer from Alzheimer’s, and it’s the sixth leading cause of death. Plenty of studies suggest different methods for preventing Alzheimer’s, such as learning a second language or making sure you get enough vitamin D. However, not everybody develops Alzheimer’s as they get older – but many elderly people will experience cognitive decline of some sort. What can be done in those cases? A new report from the non-profit Institute of Medicine describes some prevention strategies.

Wide-Reaching Report Analyzed Current Knowledge Base

The extensive new report sought to gather all available scientific knowledge in the area of cognitive decline to clearly define terminology, prevention strategies, education issues, current public awareness, and many other factors. The authors of the report state that the brain is just like any other organ in the body – it changes over time. The way the brain functions regarding memory, learning, processing speed, and decision-making changes as a person gets older. While it isn’t a disease like Alzheimer’s, cognitive decline or cognitive aging can still cause seriously risky behaviors such as poor driving, bad financial decisions, or misunderstanding instructions from doctors.

According to all the data collected, some the best ways to stay mentally sharp as you age involve getting enough exercise, watching out for medications that affect the brain, keeping the brain active, maintaining heart health and getting enough sleep.

#1 – Staying Physically Active

It’s been proven that exercise can help prevent Alzheimer’s, and it goes a long way toward keeping the brain sharp even in people who don’t suffer from the disease. Simply taking a 20-minute walk every day can be very beneficial both physically and mentally. At the same time, some studies suggest that vigorous exercise could be advantageous even for older adults.

#2 – Medication Management

Many medications are known to have a detrimental effect on cognitive function. Prescription antidepressants or antipsychotic medications are especially guilty of impacting brain function, but over-the-counter drugs like Excedrin PM, Benadryl and Dramamine could also have an effect. It’s best to ask a professional about the short- and long-term cognitive effects of any medication before taking it regularly.

#3 – Heart Health

No surprise here – strategies that keep your heart healthy also keep your brain healthy. This means avoiding high blood pressure and diabetes by consistently eating a healthy diet and trying to keep stress levels as low as possible. It also means you shouldn’t smoke.

#4 – Getting Enough Sleep

Sleep is often one of the most overlooked health factors, especially for busy, overworked, middle-aged parents. While it’s easy to sacrifice, the brain needs the proper amount of sleep to function efficiently throughout old age. The National Sleep Foundation recommends 7 to 9 hours for adults aged 26 to 64 and 7 to 8 hours for adults over the age of 65. The report highly recommends seeking professional help if you have any sleep disorders.

Cognitive Decline: The Bottom Line

While physical activity is perhaps the most important aspect of preserving your mental function into old age, don’t forget about activities that “exercise” the brain itself. Staying socially active and seeking out learning opportunities can help prevent cognitive decline as well. Ingraining all of these prevention habits earlier in life will make it easier to maintain them them as you age.

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Everybody knows that exercise is one of the fundamental aspects of living a fit and healthy lifestyle. Just some of the benefits of exercise include weight control, disease prevention, energy boosting, stress relief and sleep improvements. It’s been proven time and time again that a lack of exercise can lead to poor life quality and early mortality. A sedentary lifestyle can even be more damaging than obesity.

Plenty of research has indicated that exercise can be effective in treating specific conditions as well. It’s been proven to help with depression, diabetes, Alzheimer’s and many others. It also can improve memory and brainpower. Unfortunately, a new study says that many medical schools simply aren’t teaching doctors to use exercise in their treatment plans. The results of the study might be indicative of a problem within the culture of the medical industry.

Most Medical Schools Don’t Require Exercise Training

Oregon State University researchers published their new findings in the Journal of Physical Activity and Health. Their study methods involved analyzing the websites of all accessible and accredited institutions that offer doctor of medicine and doctor of osteopathic medicine coursework. Among the 118 schools studied, 51 percent offered no classes whatsoever related to exercise. Twenty-one percent offered only one class. Also, a whopping 82 percent of schools do not require students to take courses regarding physical activity. Of course, it’s possible that medical schools are providing more exercise education than is shown in their published curriculums, but health experts seem to agree that the requirements are far too low in general.

The accompanying press release also points out that a lack of exercise training in medical schools could be detrimental to the Healthy People 2020 plan, which is the U.S. government’s initiative to improve the health of the nation in the coming years. The plan stresses the importance of exercise for preventing diabetes, high blood pressure, heart disease, cancer, stroke and many other conditions. At the same time, the initiative emphasizes the importance of doctors educating their patients and recommending exercise as part of treatment plans.

Doctors Too Quick to Prescribe?

Medical schools failing to teach future doctors about exercise could potentially be seen as part of a bigger issue: physicians being too quick to prescribe drugs. While prescription drugs are an incredibly important part of modern medicine and help millions of people deal with medical conditions every day, they’re also just one option when it comes to treatment of certain diseases. For example, studies have shown that depression is often over-diagnosed and antidepressants are often over-prescribed. In cases where symptoms do not meet the criteria for major depression, exercise can be a very effective part of a treatment plan that also helps avoid some of the nasty side effects of antidepressants.

But it’s not just depression medication. Studies have shown all sorts of over-prescribing tendencies, including unnecessary antibiotics for children.

Medical Schools and Exercise: The Bottom Line

This study shows that doctors might not be suggesting exercise as a go-to treatment plan in cases where it could be greatly beneficial. So, patients may need to take the initiative and ask doctors how exercise could benefit their lifestyle or help treat their condition. If you think your doctor may be prescribing an unnecessary medication instead of a comprehensive treatment plan that could involve exercise, it might be worthwhile to get a second opinion.

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Everybody knows how important it is to stay active as you age. Unfortunately, people in the United States are exercising less and less despite the fact that regular physical inactivity can be considered deadly. While the risks are many, some of the main consequences of physical inactivity involve obesity and heart disease. When it comes to heart health in particular, a sedentary lifestyle can lead to high blood pressure, high cholesterol and more fat in the blood. These factors can have an even more detrimental effect on women and African Americans.

In a bit of good news, however, it’s been proven that just a small amount of physical activity can be beneficial. Unfortunately, these small amounts can be difficult for seniors with mobility issues. Now, a new study shows that even the lightest intensity exercise can be linked to better heart health for the elderly.

Every Minute Spent Being Active Can Help

To compile the new report, researchers at the University of Florida Institute on Aging analyzed data from the LIFE study, which aims to shed light on beneficial health practices for elderly people with mobile disabilities. The 1,170 people studied were aged 74 to 84 and were all able to walk 400 meters at a time despite also having mobility issues. Accelerometers were used to measure the amount of physical activity each person was engaging in at any given time. The accelerometers measured activity in “counts.” Counts were broken down like this:

• Sedentary behavior: 0-99 counts per minute
• Light activity such as slow walking: 100-499 counts per minute
• Moderate walking or similarly intense activity: 500 or more counts per minute

Researchers compared participants’ physical activity with their overall heart health risk factors such as blood pressure, age and cholesterol level. It was found that for every 30 minutes spent at 0-99 counts, the predicted risk of heart attack went up by one percent. Heart disease risks were lower due to a higher presence of HDL (“good”) cholesterol in those who spent more time at the 100-499 level. Participants usually only reached 500 counts or more for about one hour per day.

Reducing Elderly Sedentary Time

It’s often been thought that people with mobility issues should try to get a regimented amount of physical activity, no matter how light, every day. However, this new study suggest that the real culprit is prolonged physical inactivity. There’s a small but important difference here; basically, it’s better for heart health to get small amounts of activity throughout the day than to spend all day sitting and one hour doing something physical.

The 100-499 level of activity only included light housework or slow walking. Daily activities such as gardening, shopping, running errands, playing with small children, and carrying groceries might allow an elderly person to maintain that light but important level of activity. Looking into local exercise programs for the elderly can also be of great benefit. Local health professionals can provide many great options for people with mobile disabilities to still get some activity throughout the day.

Elderly Heart Health: The Bottom Line

If you or someone you love has mobility issues and is becoming sedentary as they age, it could be effective for their heart health to maintain even a low level of physical activity throughout the day as much as possible. Of course, it’s also incredibly important to consult a doctor before making any major changes in the amount of physical activity you or a loved one decide to take on.

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If you’ve been to the gym lately, chances are good that you’ve seen your fair share of people wearing fitness trackers. If you exercise regularly, you probably even own one yourself. If you’re unfamiliar, though, wearable fitness trackers monitor metrics such as steps taken, calories burned, stairs climbed, distance travelled and even idle hours. Fitness trackers often come in the form of wearable wristbands, necklaces or watches. Some can also be clipped to your clothing. These devices link up to your smartphone or tablet through bluetooth in order to log your activity. The issue that many people have with fitness trackers, however, is the cost. One of the most popular wearable lines, the Fitbit, starts at nearly $60 and has models that cost well over $200. According to a new report, inexpensive smartphone apps can measure the number of steps you’ve taken just as well as an expensive wearable.

Popular Wearables Tested

For the new study, researchers at the University of Pennsylvania in Philadelphia tested some of the most popular wearable fitness trackers on the market. They included:

• Nike Fuelband
• Jawbone UP24
• Fitbit Flex
• Fitbit One
• Fitbit Zip
• Digi-Walker SW-200

These devices were tested against less expensive apps that only require a smartphone. The apps were:

• Galaxy S4 Moves App
• iPhone 5s Moves App
• iPhone 5s Health Mate App
• iPhone 5s Fitbit App

Fourteen adult study participants were fitted with each of the the fitness tracking devices and two cellphones containing the apps. Volunteers walked on treadmills set to 3 mph while researchers manually recorded each step. Volunteers completed a 500-step trial followed by a 1500-step trial. When the researchers compared their official counts to the fitness trackers, it was found that the total number of steps recorded varied significantly.

Not Worth The Money?

The Digi-Walker SW-200, a relatively simple pedometer, performed generally well in the test. However, the Nike Fuelband was found to underreport steps taken by over 20 percent. When it came right down to it, the expensive fitness trackers were no more accurate than any of the tested apps – all of which happen to be free in the iTunes or Google Play stores. While some may argue that more expensive fitness trackers can at least help motivate people to exercise, researchers have found this to be untrue as well. It seems that both apps and wearables are merely a method for people to measure their exercise, rather than helping them develop beneficial behavioral changes.

Wearable Fitness Trackers: The Bottom Line

In their defense, expensive wearable fitness trackers often have many more features and options than a free app. However, if the only exercise you truly care about measuring involves the number of steps you’ve taken, it could be much more convenient and cost-effective to just use a smartphone app.

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As January comes to a close, many people are starting to realize that they haven’t really been sticking to their new year’s resolution. Whether they’ve resolved to lose weight, quit smoking or start exercising more often, many people are simply starting to give in at this point. Luckily, however, there are still plenty of ways to revive your resolution if it’s on its last legs. First, it’s important be proud of anything you’ve accomplished, even if your achievements seem small. Then, try changing your approach. For example, if you just can’t get to the gym before or after work, try bringing exercise clothes to your workplace and going for a walk during your lunch hour.

One of the most effective strategies is to find someone who shares your goals and to work at those goals together. According to a new study, the best person for this task is your significant other.

Having a Partner Makes a Huge Difference

New research, published in the Journal of the American Medical Association, shows just how effective your significant other can be in helping you realize your health goals. Researchers used data from the English Longitudinal Study of Aging to examine the health habits of 3,722 married or cohabiting couples. They found that, over the years, one parter was much more likely to succeed in their goal of losing weight, exercising more often, or quitting smoking if the other partner did the same thing. For example, men who attempted to adopt an exercise routine had a success rate of 67 percent when their female partners adopted one too. Success rates for men whose partners did not adopt an exercise program was only 26 percent.

As far as weight loss results went, women had a 36 percent success rate when their partners joined them, as opposed to only 15 percent success on their own. Men had a 26 percent success rate when joined by their partner and a 10 percent success rate when going it alone.

Smoking cessation rates rates also presented some drastic differences. Women whose parters joined them in their efforts to quit had a 50 percent success rate. On the other hand, only 8 percent of the women who tried quitting on their own were successful. For men, 48 percent could quit with the help of a significant other, while only 8 percent had success alone.

An Already Healthy Significant Other Didn’t Help That Much

There’s one important caveat to this research. Basically, both men and women only really lost weight if their partner was also in the process of losing weight. There was much less of an effect if the parter was already of a healthy weight. In other words, having a trim significant other isn’t necessarily a motivating factor in and of itself. In order to really see the benefits, both partners must be going through the same thing. According to the researchers, it’s possible that couples are more willing to address a large difference in food intake levels between the two partners, rather than addressing an actual weight disparity.

Healthy Couples: The Bottom Line

Fitness experts have known the benefits of having a workout partner for a long time. However, people who are struggling with a new year’s resolution or are just starting to think about beginning a fitness program might be underestimating the value of close, personal support. This study is just further proof that establishing a support system and getting encouragement along the way is one of the most essential aspects of moving toward a healthier life.

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Any busy person who’s trying to stay healthy has probably heard tons of advice about how to fit more exercise into their day: take the stairs instead of the elevator, park the car far from the store and walk through the lot, ride a bike to work if possible, use a stability ball at your work desk, exercise while watching TV, or develop physical hobbies like gardening. Indeed, several studies have shown that small amounts of physical activity can be beneficial. Performing light exercise such as household chores or workout video games can stimulate the body to burn calories. Alternatively, physical inactivity such as watching TV or sitting at a desk for hours can seriously increase the risk of several diseases. Lack of exercise is usually tied in with obesity; however, a new study shows that physical inactivity could be deadly whether you’re obese or not.

20 Minutes of Walking Lowers Mortality Risk

The new study, published in The American Journal of Clinical Nutrition, analyzed a staggering 334,161 European men and women between 1992 and 2000. Data was taken from the European Prospective Investigation into Cancer and Nutrition study. Researchers took note of participants’ weight, waist size, height and levels of physical activity. Just under 23 percent of test subjects reported engaging in no recreational exercise while also working sedentary jobs. During the eight-year period, 21,438 of the participants died. Surprisingly, researchers found that people who reported getting enough exercise to burn just 90-110 calories per day were 16 to 30 percent less likely to suffer early mortality than those who reported physical inactivity. Burning this many calories amounts to taking a brisk, 20-minute walk every day. These benefits were noticed in both healthy and overweight people.

Because exercise is beneficial to all people, researchers noted that eliminating physical inactivity could cut mortality rates by 7.5 percent, whereas eliminating obesity would only lower mortality rates by 3.6 percent. Physical inactivity is highly related to obesity of course, so researchers recommend attempting to battle both.

Lack of Exercise in America

The study was conducted in Europe, but it’s likely that the results would be similar if it took place in the U.S. Obesity is a well-known problem in America, but physical inactivity is becoming worse and worse as well. Last year, it was reported that the percentage of women in America who reported getting no exercise skyrocketed from 19 to 52 percent between 1988 and 2010. The number of men who reported being inactive also saw a massive increase from 11 to 43 percent in the same timeframe.

Physical Inactivity: The Bottom Line

The study was limited by the fact that the amount of exercise performed was self-reported. Studies involving self-reporting often involve at least some mistakes and misjudgments. However, the most important takeaway here is that 20 minutes of walking per day could significantly improve quality and length of life. Simply replacing twenty minutes of TV with a quick walk every day might end up being one of the smartest decisions you could make this year.

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According to a recent Marist poll, 44 percent of Americans are making a new year’s resolution in 2015. The most common resolution – cited by 13 percent of respondents – was weight loss. This isn’t really surprising, as smoking cessation, weight loss and getting more exercise are probably the most common new year’s resolutions every year. Other common resolutions include saving money, eating healthier, spending more time with family and just generally being a better person.

Of course, everybody knows that new year’s resolutions can notoriously fall flat within a few weeks. The Marist poll stated that 41 percent of those surveyed didn’t keep their resolutions from 2014 for even part of the year. So how can a person stick to a weight loss resolution? Well, it takes dedication, planning and perseverance.

1. Be Honest With Yourself

Perhaps the most important aspect of your weight loss resolution involves honesty. Why exactly have you gained weight? Do you eat out every day? Do you spend too much time watching TV? Maybe you’re just under too much stress all the time. Maybe your significant other eats poorly and it causes you to do the same. The realities can be harsh; however, honestly analyzing the causes of your weight will allow you to set specific goals that are easier to follow through with. Identify the problem, seek out information about the solutions, then…

2. Set Specific and Realistic Goals

Too often, a weight loss resolution will sound something like “I’m going to eat better” or “I’m going to get more exercise.” Goals like these are simply too broad to be useful. Goals that are more specific will actually produce results. They should sound something more like “I’m going to limit fast food to once a week,” “I’m going to run for 20 minutes a day,” or “I’m going to cut down on salt.”

Also, be sure that your weight loss resolution is realistic. If you’ve never tried losing weight before, it’s just not effective to try losing 100 pounds or fitting into your jeans from high school. Goals like these can easily cause someone to get discouraged and quit. Instead, resolve to lose 10 pounds, accomplish your goal, and use that momentum to go further.

3. Schedule, Schedule, Schedule

Write your resolution down! Put your plans into your calendar or to-do list. Schedule time for your goals to be accomplished. You could even try writing notes to yourself. Whatever strategies you try, just remember that a weight loss resolution will not be accomplished if it’s just lingering in the back of your mind. In fact, not writing your resolution down can cause discouragement because it will just be nagging at you instead of being in your schedule, causing the peace of mind that comes with knowing you’re putting your plans into action.

4. Avoid Crash Diets

There are two schools of thought on this. Some studies have shown that crash diets, fad diets and “cleanses” that produce quick weight loss results actually aren’t that bad. However, most nutritionists would agree that a slow, balanced approach to weight loss is preferable. Crash diets can deprive you of vitamins and nutrients that our body needs, and there’s no guarantee that the weight won’t come right back just as quickly as it left. Besides, a new year’s weight loss resolution is supposed to involve methodically changing poor habits – not finding the quickest fix to a problem.

5. Frame Your Resolution In a Different Way

If you really want to stick to your resolution, try making it about others instead of yourself. Rather than saying “I want to get in shape so I look better,” say something like “I want to get in shape so I can play with my kids longer.”

Try measuring your progress in units other than pounds. Even if you’re not losing as much weight as you’d hoped, you still might be making improvements in body fat percentage, sleep quality, waist circumference or stress management.

Also, instead of focusing on what you’re losing, consider what you’re gaining. Rather than thinking “I’m going to lose 20 pounds,” consider the fact that you’re going to feel healthier, look fitter and have more confidence.

6. Ask For Help

This might be the number one weight loss resolution killer – doing it all by yourself. Find other people who are resolving to lose weight, talk to each other and support each other. Nothing is more helpful than having some encouragement, reenforcement and advice from other people going through the same thing. If you want to get really serious, consider hiring a personal trainer or seeing a nutritionist.

7. Don’t Get Discouraged

It’s almost a guarantee that you won’t see immediate results. There are definitely going to be times when you want to give up altogether. However, you must stick with your plan and trust that results will eventually start to appear. Again, take baby steps and don’t set your goals unrealistically high. Make it fun if you can – try healthy foods you’ve never tried before or find a friend to work out with.

8. Reward Yourself

This goes hand in hand with avoiding discouragement. Feel free to celebrate and feel good about even your smallest accomplishments. If you know that you really need to lose weight, even just beginning the process can be worthy of a pat on the back. Again, setting attainable goals will help give you that sense of accomplishment needed to stick with your resolution all year.

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