Tag Archives: New Year’s resolution

Tips for Setting and Achieving New Year’s Resolutions

It’s that time of year again when the chill in the air, the smell of fresh pine, and the sounds of “Auld Lang Syne” remind us of the promise of a new and better year to come. Like many people, you’ve probably made a New Year’s resolution or two in the past. And like most, you’ve possibly felt discouraged at keeping these resolutions and have given up. Did you know that each year approximately 45% of American adults make at least one resolution? Sadly enough, nearly 25% of those resolutions fail within the first week, and almost half of the resolutions have been dropped after six months.

Whether you’ve vowed to lose weight, eat healthier, exercise more, quit smoking, reduce stress, or any other goal, there are ways to overcome the frustrations of sticking with your resolutions and to help you become a healthier YOU!

Follow these tips for sticking with your New Year’s resolutions:

1. Set Realistic Goals

It’s easy for us to fall into resolution pitfall by setting unreachable goals. Telling yourself you’ll lose 75 pounds before your Hawaiian vacation in May is not as realistic as telling yourself that you want to strive for a healthy weight loss of one to two pounds per week. Setting goals that are specific and realistic means that you are able to make lifestyle changes in a more achievable and sustainable manner.


  • “I will walk for at least 30 minutes per day, at least 5 days per week”
  • “I add at least one extra serving of dark leafy greens to my dinner at least three days per week”
  • “I will join my friend Suzie at a local yoga class at least two times per month”

2. Plan for Change

Habits and behaviors are not easy to change without first planning and assuming you can easily change these long-term habits often leads to failure. Simply telling yourself that you want to lose weight does not give you the opportunity you deserve for achieving this goal. Set a timeline of when you’d like to see this change and how you will achieve each step of your journey. If weight loss is your goal, plan for daily, weekly, and monthly targets and keep a journal handy for tracking these changes. Include a list of the tools and resources available for you to work towards each point on your timeline.

 Examples of Resources:
  • Daily text message reminders from Weigh and Win.
  • Friends or family members that hold you accountable.
  • Use the Weigh and Win journal for your daily motivation.
  • Sticky notes placed in highly visible locations around your home or office.
  • Daily motivation and self-affirmations written in a notebook or placed on the refrigerator or mirror.
  • Journal to track physical activity, meals, stress, and sleep. See below for a sample journal entry.


3. Expect Setbacks

Be patient with yourself when you feel you’ve hit a plateau or if you feel as though you weren’t as successful at working towards your health goals as you’d like. An occasional slip isn’t worth giving up your ultimate resolutions, although they should be acknowledged and learned from. If you eat too many calories or do not make the time to make it to the gym, forgive yourself and get right back to it the next day with a little extra motivation in mind. These setbacks are not worth the overarching success you’ll achieve. Acknowledging them as a part of the process and accepting yourself is part of you becoming the healthiest you can be.

4. Listen to Your Body

You are going to have days that are more stressful or that require a little extra motivation to keep you on track. Listen to the cues from your body, adapt, and stay engaged in your healthy resolutions as much as possible. If you are feeling under the weather, rest. If you feel that you cannot push as hard at the gym, slow down. Just by becoming more mindful of what your body needs, you are already creating an opportunity for managing your lifestyle changes. Take note of these days in your journal and learn how to better adapt for future setbacks. This takes time, but is well worth it.

5. Reward Yourself

Give yourself credit for all your hard work. It’s easy for us to be hard on ourselves when we fail at something and difficult to celebrate our successes. Celebrate your achievements, regardless of how large or small. Give yourself permission to reap the rewards of sticking with your resolutions and do so in a meaningful way. If losing weight is your New Year’s resolution, use your Weigh and Win reward to celebrate your weight loss achievements. Have you been eyeing a new wardrobe? Perhaps a romantic getaway? What about dining at a fancy new restaurant in town? Regardless of what inspires you, allow this to motivate you to stick with your goals!

 Tip: Try placing a dollar in a “Reward Jar” for each day of success. If you have a set-back day, remove a dollar. Use this reward to treat yourself to that something special.

Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).


Cheers to a Healthier You! Video Contest


Share. Record. Win! Record a quick video answering the two questions below about why you decided to make healthy changes to your lifestyle. The most inspiring answer will win a $100 gift card to a healthy brand of your choice!

Cheers to a Healthier You Contest Questions:
  1. Who or what is your ‘why’ for improving your health?
  2. How do you feel now that you’re living a healthier lifestyle?
    (One or two motivating words!)

1. Record yourself using your smartphone or computer answering the above questions. Keep your video clip under 20 seconds.

2. Visit www.WeighandWin.com/VideoContest (also found under the Challenge Tab) and upload your video using the contest form online by Friday, December 18, 2015.

3. The most inspiring answer (as selected by your team at Weigh and Win) will win a $100 gift card to a healthy brand of your choice. The official rules can be found online.

FOR IMMEDIATE RELEASE: Free Health and Wellness Program Pays Coloradans To Adopt Healthy Behaviors and Achieve Weight Loss Resolutions

Ring in the New You Press Release Header

MEDIA CONTACT: Kaytee Long | Health Promotion Manager |        O: 303-694-8012 | C: 303-619-8571 | klong@weighandwin.com

DENVER, Dec. 30, 2014 ­­– ‘Ring in the New You’ with Kaiser Permanente supported program, Weigh and Win. The free community platform is helping Coloradans achieve New Year’s resolution weight-loss goals by providing technology-based coaching, fitness plans, weekly grocery lists and meal plans. Those who begin the program at an unhealthy weight (BMI ≥ 25) qualify for cash rewards. Additional prizes are awarded for adopting healthy behaviors. ‘Ring in the New You’ is designed to keep participants engaged after the initial New Year’s resolution hype fades.

According to a study done at the University of Scranton, the number one New Year’s resolution of 2014 was to “lose weight.” “Staying fit and healthy” followed at number five. Of the 47 percent of Americans who usually make New Year’s resolutions, only 64 percent maintain them past one month and 46 percent past six months. According to the same university study, only 8 percent of people are successful in achieving New Year’s resolution goals.

“When I started the Weigh and Win program, I weighed 390 pounds. Getting paid to lose weight was a real motivator for me,” said Carletta Alber, Weigh and Win success story. “I cannot even begin to tell you how much better I feel, both physically and emotionally. I have lost 180 pounds and earned $565 in cash rewards.”

The Weigh and Win semi-annual  Team Challenge begins February 1, 2015. Participants put together teams of four to eight and compete with other teams across Colorado over a three month period. Prizes are awarded for average weight improvement (percentage) and average HEALTHpoints. HEALTHpoints are accumulated through opening Weigh and Win emails, receiving text message weight loss reminders, Facebook “Brags,” taking health quizzes, linking a Fitbit and journal entries. The top three teams in both categories receive prizes and a $1,000 charitable donation, in addition to normal incentives for weight loss. Last year, 121 teams participated in the challenge.

The average weight improvement for successful Weigh and Win participants after one year in the program is 17.7 pounds or an 8 percent weight loss. For those who simply participate in the Team Challenge, the average is 20.5 pounds lost, while Challenge team captains lose an average of 22.3 pounds (over a one year period).

“The New Year is an ideal time to make a lifestyle change,” said Lia Schoepke, Weigh and Win Program Manager. “Weigh and Win is a unique resource that provides the tools needed to change habits and begin living a healthy lifestyle.”

To date, more than 54,500 Coloradans have signed up for Weigh and Win as a commitment to health improvement, earning a total of $300,000 in cash rewards.

Ring in the New You Tips


About Weigh and Win: As a free, first-of-its-kind community program, Weigh and Win utilizes verified weight loss data through patented photographed weigh-ins and provides Colorado adults with access to an effective weight management platform. The program engages participants with rewards tied to measured results and is aimed at decreasing obesity rates. Weigh and Win is primarily funded by Kaiser Permanente to complement the organization’s other efforts to increase healthy eating and physical activity throughout the state.  Colorado residents 18 and over can sign up for free and will receive daily coaching on healthy eating and active living by email or text message. The coaching includes tips for weight loss, daily exercise and meal plans, weekly grocery shopping lists and more. Progress is tracked through quarterly weigh-ins at one of 56 community kiosk locations throughout the state. Success is rewarded with quarterly cash rewards for weight loss and maintenance, as well as monthly prize drawings for participating. Those who begin the program at an unhealthy weight (BMI ≥ 25) qualify for cash rewards.  Sign up for free at www.weighandwin.com. Follow Weigh and Win on Facebook, Pinterest and Twitter.

Ring in the New You!

FINAL Main VisualRing in the New Year with a healthy beginning! There is no time like New Year’s resolution time to make your goals a reality. Follow our tips to help you stay on track and make 2015 YOUR year!

Five Steps for (Actually) Keeping Your Weight-Loss Resolution! Sign up for Weigh and Win to receive more helpful healthy tips. It’s free!

1. Tell Your Friends and Family About Your Goals: It’s much easier to stick to your goals when others are holding you accountable. Share your objectives with loved ones to keep yourself motivated.

2. Make it a Team Effort: Studies show that groups of 2 or more often produce stronger weight-loss results. Put together a small, or large, team to help keep you motivated. Sign up for the Weigh and Win Team Challenge (Feb.1-April 30) for extra motivation, tips and teamwork!

3. Write Everything Down: Write down your goals, food intake and fitness plan. Track progress with quarterly weigh-ins at your local Weigh and Win kiosk.

4. Plan Ahead: Plan your meals for the day to stay on track. Office goodies can be enticing, but if you have a snack or meal on hand, it will be easier to keep your goals in mind.

5. Reward Your Progress: Reward yourself for progress! Maybe it is a healthy food option or a small treat, a trip to your favorite store for a pair of ‘skinny’ jeans, or an outdoor activity. Stay away from high calorie rewards. We don’t want to be counter-productive!