tag:theconversation.com,2011:/fr/topics/a-fresh-start-23531/articlesA Fresh Start – The Conversation2016-01-04T19:15:53Ztag:theconversation.com,2011:article/520772016-01-04T19:15:53Z2016-01-04T19:15:53ZDo you really need a detox?<figure><img src="https://images.theconversation.com/files/106425/original/image-20151217-32600-1cfw12a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">No one-off detox regimen will 'erase' the effects of the last four weeks' worth of excess and years' worth of sluggish lifestyle habits.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/mundoo/8104526675/">Vicki/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span></figcaption></figure><p>Early in the New Year is the traditional time for setting ambitious goals for better health, fitness and, often, a slimmer body. This resolve commonly reflects guilt stemming from the dissipation of the preceding festive season – and it often starts with a detox. </p>
<p>It’s unclear where the idea of an in-depth body cleanse or “the detox cure” comes from, but it’s worth noting that many traditional and complementary medicine practices describe cleansing and detoxification as a way to avoid illness, or engender wellness. </p>
<p>They’re based on the <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3239317/">idea that “toxins” accumulate</a> and the body needs regular purification. They cover everything from enemas and colonic irrigation, lemon juice detox or water fasts to exclusion of certain food groups, purging with herbs, large-dose nutrient supplementation and sweat lodges, among other things. And they’re <a href="http://www.ncbi.nlm.nih.gov/pubmed/25522674">generally a waste of money and effort</a>.</p>
<h2>Detoxing from what?</h2>
<p>In medical terms, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4014033/">detoxification</a> means removing poisons or the build-up of toxic substances, when large amounts have been consumed or have come into the body through inhalation or skin exposure. It’s only used when the amount or type of substance is such that our body’s natural detoxification systems are unable to clear it.</p>
<p>The body’s <a href="http://www.ncbi.nlm.nih.gov/pubmed/11437235">detoxification system</a> uses the skin (via sweat and sebum), liver and gall bladder (bile), kidneys (urine), lungs, lymphatic system (lymph) and intestines (faeces) to get rid of toxins. </p>
<p>The toxins can be from both internal and external sources. Internal sources include the by-products from usual physiological processes and cells’ waste products. The process of breaking down food components to produce energy uses oxygen, for instance, and <a href="http://stm.sciencemag.org/content/7/304/304re7.short">results in unstable molecules</a> called free radicals. These molecules must be neutralised or converted to avoid build-up to toxic levels.</p>
<p>External sources of toxins can come from food and beverage-related compounds – <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/">molecules resulting from baking, deep-frying and char-grilling,</a> as well as alcohol and additives in processed foods. Then there’s medication, tobacco smoke and exposure to environmental pollutants, among other things.</p>
<h2>Toxic life</h2>
<p>Many toxins from external sources (also known as xenobiotics) are fat-soluble and can accumulate in fatty tissue. Exposure to these has considerably increased with modern lifestyles because of industrial waste contaminating soil and water and, in turn, agriculture products and seafood. </p>
<p>Agriculture practices also use a variety of chemicals, resulting in residues in food products. And cosmetics, body care products, as well as plastic food and beverage packaging, all increase our <a href="http://www.ncbi.nlm.nih.gov/pubmed/26414233">exposure to a variety of chemicals.</a></p>
<p>These kinds of exposure are often used as <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3239317/">the main rationale for commercial detox programs</a>. In the absence of robust human data on acceptable non-harmful ranges for all the chemicals in our environment, the argument goes that any small amount may be toxic and should be removed. But our bodies are purging these chemicals all the time.</p>
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<img alt="" src="https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/106593/original/image-20151218-8068-et9yq7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Not consuming unhealthy food will reduce the amount of detoxification your body needs to perform.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/carlosvelayos/23131382490/">Carlos/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>Anyway, no one-off detox regimen can “erase” the effects of weeks’ worth of excess and years of sluggish lifestyle habits. There’s <a href="http://www.ncbi.nlm.nih.gov/pubmed/25522674">no scientific basis or high-level evidence</a> showing the benefits of commercial short-term detox programs. </p>
<p>Still, there’s good news too: your <a href="http://www.ncbi.nlm.nih.gov/pubmed/11437235">internal detoxification system</a>, which includes numerous organs and enzymes coded for in your DNA, works around the clock to process toxins as needed. </p>
<p>Not consuming any alcohol, or masses of chocolate and fried food, for a few weeks may (depending on what you’re eating in their stead) reduce the amount of detoxification your body needs to perform. But real good happens over the long term. And anyway, all the alcohol you’ve drunk in the last few weeks has already been dealt with – principally by your liver – to avoid harmful effects.</p>
<h2>Natural detoxification</h2>
<p>Among its over 500 functions, the liver metabolises and detoxifies any dietary constituents (including caffeine or herbal teas and supplements) and any external toxins entering the body from a variety of exposure. </p>
<p>Detoxification is a <a href="http://farmasi.unud.ac.id/ind/wp-content/uploads/Human-Drug-Metabolism-An-Introduction.pdf">three-step process</a>. In the first two phases, fat-soluble compounds are converted to water-soluble compounds. And the third facilitates transport of the converted products out of the cells, then out of the body via the bile and faeces, or urine.</p>
<p>The internal production of toxins, such as free radicals, is kept under tight control by a sophisticated mechanism <a href="http://www.ncbi.nlm.nih.gov/pubmed/23294312">involving genes that code for antioxidant enzymes</a>. Indeed, enzymes play a key role in detoxification and when there’s more to detoxify, the body <a href="http://farmasi.unud.ac.id/ind/wp-content/uploads/Human-Drug-Metabolism-An-Introduction.pdf">produces more enzymes</a>. </p>
<p>While the liver is the star of the show, most tissues in the body also participate in detoxification. But the differences between <a href="http://link.springer.com/chapter/10.1007/978-4-431-54992-5_21#page-1">individual genetic profiles</a> mean there can be large variation in responses to toxin exposure. </p>
<p>Vitamins and minerals in food are crucial for the optimal function of detoxification pathways and the function of enzymes. But this doesn’t mean you should consume large doses as that can <a href="https://www.nrv.gov.au/nutrients">also result in toxicity</a>.</p>
<p>The crux of the story is that the human body is a comprehensive, self-mending, self-detoxing apparatus. It will perform its detoxification tasks regardless of whether you’re undertaking a rigid detox cure, or a gourmet food and wine tasting marathon. But providing the right ingredients for optimal function daily, rather than opting for a quick-fix detox, is the key.</p>
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<p>This article is part of our series about New Year’s resolutions, <a href="https://theconversation.com/au/topics/a-fresh-start">A Fresh Start</a>.</p>
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<p><em>Veronique will be on hand for an Author Q&A between 3 and 4pm AEST on Tuesday, January 5, 2016. Post your questions in the comments section below.</em></p><img src="https://counter.theconversation.com/content/52077/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Veronique Chachay does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The human body is a comprehensive, self-mending, self-detoxing apparatus that will perform its tasks regardless of whether you’re undertaking a rigid detox cure, or a gourmet food and wine marathon.Veronique Chachay, Research & Teaching Academic , The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/520752016-01-04T19:15:39Z2016-01-04T19:15:39ZWhy now is the best time to go on a diet, or the science of post-holiday weight loss<figure><img src="https://images.theconversation.com/files/107134/original/image-20160104-11926-1em52w5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Weight loss is never easy.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/16210667@N02/16622424370/">Craig Sunter/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span></figcaption></figure><p>If you – or someone you care about – are embarking on post-holiday weight loss, understanding the body’s physiological responses to excess kilojoule intake could give you the edge for a successful New Year’s resolution. </p>
<p>Weight loss is never easy, but the first days to weeks are easier than what’s to come. That’s because whenever you consume more kilojoules than your body burns – think big, festive feasts and then sitting around for hours with your friends or relatives – your body activates a <a href="http://ses.library.usyd.edu.au/handle/2123/12558">series of physiological processes that actually help you to reverse excess</a>. I call these physiological processes the “fat brake”, because they put the brakes on fat gain.</p>
<p>The most obvious sign of your fat brake is a <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127345/">reduction in your drive to eat</a>. So in the aftermath of holiday overeating, if you’re attentive to your body’s hunger and satiety signals, you <a href="http://www.ncbi.nlm.nih.gov/pubmed/2396704">may not feel as drawn to as abundant or as rich foods</a>. To make the most of this effect, it’s important to <em>not</em> eat when you’re not hungry – even if that means eating less than a weight-loss diet’s allowance.</p>
<h2>Get jiggy with it</h2>
<p>In addition to reducing your drive to eat, the fat brake can also increase your propensity to be physically active, the amount of energy you use when you <em>are</em> active, <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4254990/">or both</a>. These also help to allay fat accumulation.</p>
<p>This effect of the fat brake means the start of a new year is an excellent opportunity to get into physical activity (but be gentle with your body if you’re just starting out). By the time the fat brake wears off, you could be on your way to active new habits. </p>
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<img alt="" src="https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=403&fit=crop&dpr=1 600w, https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=403&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=403&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=506&fit=crop&dpr=1 754w, https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=506&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/107137/original/image-20160104-11911-yltrxq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=506&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">After a period of excess, our bodies put brake on our drive to eat.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/question_everything/1504797772/">Let Ideas Compete/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>As well as decreasing the drive to eat and stimulating the amount of energy expended on physical activity, some but not all studies show that excess energy intake – such as over the holiday period – leads to an <a href="http://ses.library.usyd.edu.au/handle/2123/12558">increase in the amount of energy the body burns while at rest</a>. This is known as your “resting energy expenditure” or “resting metabolic rate”, and the change in it also helps to reverse holiday excesses. </p>
<p>To get a sense of whether your fat brake has activated your resting energy expenditure, consider how much you’re wearing now compared to before the holidays. If you wear lighter clothing or use fewer bed coverings than before festive feasting began, then your resting energy expenditure has likely increased. That’s because <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=1415692">body temperature is directly related to resting energy expenditure</a>. </p>
<h2>Look for the waterfall</h2>
<p>If you follow your fat brake’s lead by eating less and being active this New Year, then your body will burn off your holiday excesses very efficiently. This will contribute to rapid weight loss, not only due to the loss of fat, but also due to the loss of <a href="http://www.ncbi.nlm.nih.gov/books/NBK21190/">glycogen</a>. </p>
<p>Whenever you eat more than your immediate needs, such as during the festive season, your body converts some of that food into glucose (a simple sugar) and then into glycogen. This is stored in your muscles and liver to tide you over in times when you’re eating less. Your body can store about half a kilo of glycogen in total. Remaining excesses are stored as fat.</p>
<p>The interesting thing about glycogen is that it holds roughly three times its weight in water. So when you embark on a weight-loss plan, your body uses up its stored glycogen in the first few days, and the water that was packaged with it (easily a litre) is released. Much of it ends up as urine.</p>
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<img alt="" src="https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=653&fit=crop&dpr=1 600w, https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=653&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=653&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=821&fit=crop&dpr=1 754w, https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=821&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/107135/original/image-20160104-11938-dnviot.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=821&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">The festive season often involves large meals followed by lots of sitting around.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/praline3001/11552466823/">praline3001/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>So if you notice that you need to relieve yourself more often than usual in the post-holiday period, it’s a sign that you could be on the right track because your body is using up glycogen.</p>
<h2>Fast and furious</h2>
<p>With the fat brake reducing your appetite and increasing energy expenditure, and your body using up glycogen, weight loss in the immediate post-holiday period can be the fastest it will ever be – up to several kilos per week. And this can be extremely motivating. </p>
<p>A common misconception is that fast weight loss is bad. Indeed, it is not uncommon to hear recommendations to limit weight loss to half to one kilo per week or less.</p>
<p>But, <a href="http://www.ncbi.nlm.nih.gov/pubmed/25459211">new research</a> shows that fast weight loss does not result in faster weight regain than gradual weight loss. This is all the more reason to try your hardest with post-holiday weight-loss efforts – to make the most of your body’s natural physiology (the fat brake), which is actually helping you to rapidly reverse holiday weight gain. </p>
<h2>Beware the speed hump</h2>
<p>Once you’ve been losing weight for a while, your body will recognise you are no longer in energy excess, and your fat brake will deactivate. This – and the fact that you will have depleted your body’s glycogen stores by then – will contribute to an increase in your drive to eat and a reduction in your rate of weight loss. </p>
<p>When the fat brake switches off is different for different people; it’s dependent on many factors including how much excess weight you’re carrying, how long you’ve been carrying it for, how much weight you’ve lost, and your genes. For most people, it will likely occur within a couple of weeks (around mid-January), when many people abandon their New Year’s resolution to lose weight. </p>
<p>Be alert but not alarmed about the imminent increase in the amount of effort you’ll need to exert to keep losing weight. Accepting this, and the falling rate of weight loss, could mean the difference between giving up your New Year’s resolution, and powering over the mid-January speed hump towards a noticeable outcome. </p>
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<img alt="" src="https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=402&fit=crop&dpr=1 600w, https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=402&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=402&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=505&fit=crop&dpr=1 754w, https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=505&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/107133/original/image-20160104-11908-q8xlyr.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=505&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">The best time to lose weight is right after holidays filled with excess consumption.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/alancleaver/4222533261/">Alan Cleaver/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
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<p>But be warned – <a href="http://www.jeatdisord.com/content/2/1/8">research suggests</a> the fat brake doesn’t stay activated forever, even if you don’t lose any weight. If you don’t act on your body’s signals by eating less and moving more now, it may come to accept the holiday excess as part of the status quo, and you could be stuck with those holiday kilos for the whole year and beyond.</p>
<p>The best weight-loss tip is to act <em>now</em> to reverse energy excess, while your fat brake is activated and the window of opportunity is still open. </p>
<p>One way to help maintain motivation for weight loss is to participate in a clinical weight loss trial. You can locate such trials around the world by <a href="http://www.anzctr.org.au/TrialSearch.aspx?isBasic=false">clicking here</a>. My team is currently seeking people living in the Sydney metropolitan area for clinical weight loss trials. For more information, please <a href="http://surveys.rws.medfac.usyd.edu.au/index.php/32484/lang-en">register your interest here</a>, or <a href="mailto:tempo.diet@sydney.edu.au">e-mail us</a>.</p>
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<p>This article is part of our series about New Year’s resolutions, <a href="https://theconversation.com/au/topics/a-fresh-start">A Fresh Start</a>.</p><img src="https://counter.theconversation.com/content/52075/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Amanda Salis (publishing as Sainsbury) receives funding from the National Health & Medical Research Council (NHMRC) of Australia, in the form of research project grants and a Senior Research Fellowship. She is the author of The Don’t Go Hungry Diet (Bantam, Australia and New Zealand, 2007) and Don’t Go Hungry for Life (Bantam, Australia and New Zealand, 2011) and owns shares in a company (Zuman International Pty Ltd) that sells these books</span></em></p>If you’re embarking on post-holiday weight loss, understanding your body’s physiological responses to the excess of the holiday season could give you the edge for a successful New Year’s resolution.Amanda Salis, NHMRC Senior Research Fellow in the Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/520022016-01-04T19:15:24Z2016-01-04T19:15:24ZMeasuring up: this year, aim for fitness over fat loss for long-term success<figure><img src="https://images.theconversation.com/files/106596/original/image-20151218-8097-k8gvr4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">January is the boom period for the billion-dollar gym industry.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/oeschberghof/4813563284/">Hotel Der Oeschberghof - Golf - Spa - Tagung/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span></figcaption></figure><p>Getting fit and losing weight are consistently among the top <a href="http://www.nielsen.com/us/en/insights/news/2015/2015s-top-new-years-resolution-fitness.html">New Year’s resolutions</a>, and January is the boom period for the <a href="http://www.ibisworld.com.au/industry/default.aspx?indid=658">billion-dollar gym industry</a>. While any attempt to incorporate more exercise into our lives should be welcomed, it’s time to rethink the reasons for joining the gym. And, in particular, the way we measure success when it comes to exercise.</p>
<p>Weight loss is one of the most common reasons why people start an exercise program, linking sweating it out with reduced fat. Sadly, they’re setting themselves up to fail because there’s good evidence that exercise in the absence of dietary modification is not all that effective for weight loss. In other words, “<a href="http://bjsm.bmj.com/content/early/2015/05/07/bjsports-2015-094911">you can’t outrun a bad diet</a>.”</p>
<p>In fact, the idea that exercise will lead to weight loss is potentially dangerous because it acts as a disincentive for people who stick to their exercise goals to only find the scales haven’t turned in their favour – and throw in the towel. </p>
<h2>A better measure</h2>
<p><a href="http://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.2015.302773">Research published</a> a few months ago shows the likelihood of an obese man achieving normal weight without surgery is one in 210. And the chances are only a little better for women, at one in 124. Among those who manage to lose significant weight (at least 5% of bodyweight), at least half will regain <a href="http://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.2015.302773">it within two years</a>.</p>
<p>Weight loss is very important for improving health and reducing risk of chronic disease. But when focusing on the reasons people should be physically active and engage in regular exercise, fitness, as opposed to fatness is a better focus. </p>
<p>Exercise can directly improve fitness independent of changes in weight. And it may be protective of developing chronic diseases, such as type 2 diabetes, even for people who are <a href="http://www.ajconline.org/article/S0002-9149(15)02330-9/abstract">overweight or obese</a>. But the importance of trying to lose weight through broad lifestyle change shouldn’t be ignored. </p>
<p><a href="http://ije.oxfordjournals.org/content/early/2015/12/20/ije.dyv321">A recent study</a> of over 1.3 million Swedish men found that when it comes to risk of dying early, high fitness isn’t protective for people who are obese. But it showed fitness was an important factor nonetheless and didn’t measure other key health outcomes. Most importantly, improving fitness is a tangible and achievable outcome, so it’s more motivating.</p>
<p>Poor fitness is a modifiable factor associated with <a href="http://www.ncbi.nlm.nih.gov/pubmed/19454641">heart disease</a>. Other benefits people may gain from exercise, apart from weight loss, include <a href="http://www.ncbi.nlm.nih.gov/pubmed/25739893">improved mental health</a>, <a href="http://well.blogs.nytimes.com/2013/08/21/how-exercise-can-help-us-sleep-better/?_r=0">improved sleep</a> and reduced risk of conditions, such as <a href="http://www.abc.net.au/radionational/programs/healthreport/vigorous-exercise-may-reduce-alzheimer's-risk/6786460">Alzheimer’s and dementia</a>.</p>
<h2>Helpful hints</h2>
<p>Joining a gym may work for some, but it’s not the only way of getting the benefits of regular exercise. Here are some practical tips to get moving.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=394&fit=crop&dpr=1 600w, https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=394&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=394&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=495&fit=crop&dpr=1 754w, https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=495&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/106597/original/image-20151218-8068-1tcbcwa.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=495&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">You can’t outrun a bad diet.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/8069051@N06/11013050816/">liebeslakritze/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p><strong>1.</strong> Avoid a “all-or-nothing” mentality and remember that every bit of time spent exercising <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4186723/">instead of being sedentary counts</a>. </p>
<p>When you’re in the habit of exercising regularly, it’s easier to keep going and find the motivation to continue. But when you’ve been inactive for a while, such as over the holiday season, it’s often difficult to overcome the mindset of feeling overwhelmed and out of touch with exercising. This often leaves people feeling unsure about where to begin. </p>
<p>To avoid feeling lost, try setting some realistic, and achievable goals that can be written down and achieved every day. Plan for the worse-case scenario (such as those extra long lunches). Even one set of squats, five minutes of yoga, or a brief walk around the block may be enough to avoid the build-up of post-holiday exercise fear. </p>
<p><strong>2.</strong> Seek help getting active, especially if you have a chronic or complex medical conditions. Australia has one of the most progressive <a href="https://www.mja.com.au/journal/2015/203/1/ensuring-safe-exercise-participation-clinical-populations-who-responsible">physical activity referral</a> schemes in the world, which means people with chronic conditions can be referred to <a href="https://www.essa.org.au/essa-me/how-can-an-accredited-exercise-physiologist-help/">accredited exercise physiologists</a> or <a href="https://www.physiotherapy.asn.au">physiotherapists</a> to <a href="http://www.health.gov.au/internet/main/publishing.nsf/content/mbsprimarycare-chronicdiseasemanagement">receive individualised exercise programs</a>. </p>
<p>If weight loss is your primary aim, seek help from an <a href="http://daa.asn.au/for-the-public/find-an-apd/what-is-an-accredited-practising-dietitian/">accredited practising dietitian</a> to help modify your diet. </p>
<p><strong>3.</strong> When it comes to exercise, forget the scales and focus on <a href="http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines/$File/FS-Adults-18-64-Years.PDF">moving more and sitting less</a>. <a href="http://www.wareable.com/fitness-trackers/the-best-fitness-tracker">Wearable technology</a> can help with monitoring and goal setting. </p>
<p>Use other ways of measuring progress, such as how breathless you feel after walking up that set of stairs or how much easier it is to carry the groceries, as well. </p>
<p><strong>4.</strong> Don’t forget <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits">resistance training</a> (muscle building exercise). Working muscles is not only for young men; it has considerable benefits for men and women of all ages. </p>
<p>Most importantly, the best exercise program is the one that’s <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624">realistic for your situation</a>, enjoyable and progressively more challenging. And it’s not necessarily one limited to the gym. </p>
<hr>
<p>This article is part of our series about New Year’s resolutions, <a href="https://theconversation.com/au/topics/a-fresh-start">A Fresh Start</a>.</p><img src="https://counter.theconversation.com/content/52002/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Simon Rosenbaum is funded by a Society for Mental Health Research Early Career Fellowship. He is a National Director of Exercise and Sports Science Australia. </span></em></p>Reinforcement of the idea that exercise will lead to weight loss acts as a disincentive for those who stick to their exercise goals to only find the scales haven’t turned in their favour.Simon Rosenbaum, Lecturer, UNSW SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/521452016-01-03T19:15:54Z2016-01-03T19:15:54ZFour psychological tricks to help stick to your New Year’s resolutions<figure><img src="https://images.theconversation.com/files/105643/original/image-20151214-30728-6spzum.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Self-control is a major problem for many of us, so failure to maintain New Year's resolutions isn't surprising.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/apionid/21865928048/">Apionid/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span></figcaption></figure><p>Every year, millions of people around the world <a href="http://theconversation.com/time-for-a-reset-how-to-make-your-new-years-resolutions-work-51806">make New Year’s resolutions</a>. And every year, the great majority of us <a href="http://www.theguardian.com/lifeandstyle/2009/dec/28/new-years-resolutions-doomed-failure">break and abandon</a> those resolutions. </p>
<p>Self-control is a major problem for many of us, so failure to maintain our resolutions isn’t surprising. But is it inevitable? Is there anything we can do to make it more likely that we stick to our resolve?</p>
<p>Psychology research can help: here are four things you can do to make it more likely that, this year, you maintain your resolutions.</p>
<h2>Intentions, constructions and bundles</h2>
<p>First, you can form <a href="https://en.wikipedia.org/wiki/Implementation_intention">implementation intentions</a>. Multiple studies show people are much more likely to follow through on an intention to do something – say, exercise more – if they form the intention to do it when they encounter a cue. </p>
<p>Rather than just intending to exercise more, you might form the intention to set off jogging <em>when the alarm goes off</em>. Forming an implementation intention automates preparation for the behaviour when the cue is encountered. And that makes following through more likely.</p>
<p>In <a href="http://www.ncbi.nlm.nih.gov/pubmed/17605571">one study</a>, for instance, women who formed food specific implementation intentions lost twice as much weight as a control group of dieting women.</p>
<p>Second, you can focus on abstract properties of events and things rather than concrete properties. Suppose your goal is to eat more healthily, and you’re tempted by a doughnut. </p>
<p>A focus on its concrete properties – its sweet stickiness, for instance – <a href="http://oxfordindex.oup.com/view/10.1093/acprof:oso/9780195391381.003.0022">tends to promote consumption</a>. But a focus on its abstract properties, the properties it shares not only with other doughnuts but the broader set of things you find tempting, tends to promote self-control. </p>
<p>You might think of the challenge not as “eat this doughnut or not?” but “eat unhealthy food or not?”. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/105642/original/image-20151214-30712-1vbki7y.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Focusing on a donut’s concrete properties – its sweet stickiness, for instance – tends to promote consumption.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/webmonk/14719300874/">Fatima/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p>This is an application of what’s known as <a href="https://en.wikipedia.org/wiki/Construal_level_theory">construal level theory</a> to the problem of self-control. In general, construing things in more abstract terms tends to facilitate more rational thought and behaviour, possibly because it makes more salient the reasons why we want to exercise self-control in the first place. </p>
<p>It’s the effects of a <em>pattern</em> of eating doughnuts – not of eating a single doughnut – that we want to avoid, and these patterns and their effects are abstract properties. In contrast, the low-level properties of a temptation make salient the ways in which it’s immediately rewarding.</p>
<p>Relatedly, you can engage in the activity American psychiatrist, psychologist, and behavioural economist <a href="http://www.amazon.co.uk/Breakdown-Will-George-Ainslie/dp/0521596947">George Ainslie calls</a> <em>bundling</em> choices. </p>
<p>When you bundle choices, you don’t see them as discrete episodes, unrelated to one another. Rather, you see your current choice as representative of a recurrent challenge. </p>
<p>You can bundle choices by regarding yourself not as choosing just how to act now, but rather as choosing how to act now and on every subsequent occasion. I might see my choice whether to eat a doughnut with my coffee as predictive of how I will act in similar situations in the future (whenever I go to the cafe, for instance), thereby bundling my current choice with my future, similar, choices. </p>
<p>Just like focusing on abstract properties, bundling helps people to make choices they’re less likely to regret later.</p>
<h2>Sustainable self-control</h2>
<p>There’s some evidence that self-control is a <a href="https://en.wikipedia.org/wiki/Ego_depletion">limited resource</a>: the more you use up, the less you have available for future challenges until the passage of time and rest restore your self-control capacities. </p>
<p>The third strategy you can employ to maintain your resolutions, then, is to restore your self-control relatively rapidly. Several things seem to help. </p>
<p>There’s <a href="http://www.albany.edu/%7Emuraven/publications/promotion%20files/articles/tice%20et%20al,%202007.pdf">positive affect</a>, which involves boosting your mood, say, by watching a funny video. <a href="ego%2520depletion%2520and%2520nature">Exposure to nature</a> also helps restore depleted self-control. </p>
<p>Eating <a href="http://www.ncbi.nlm.nih.gov/pubmed/17279852">sweet foods helps too</a>, though that’s a problem if what you’re trying to control is your tendency to eat too much junk, especially since it turns out artificial sweeteners don’t help. <a href="http://www.ncbi.nlm.nih.gov/pubmed/17279852">One experiment</a> showed that while subjects who drank sugar-sweetened milkshakes had their depleted self-control restored, milkshakes flavoured with artificial sweeteners didn’t help at all (despite the fact that people were at chance when it came to guessing whether their drink used sugar or not).</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/105644/original/image-20151214-30712-19t7zri.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">If you want to eat less chocolate, don’t buy the family size bar and rely on your willpower to ensure you stick to fewer squares later.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/xelcise/4704105433/">Jamie Henderson/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
</figcaption>
</figure>
<p>Why artificial sweeteners don’t restore self-control, but sugar does, is currently unknown. Fortunately, more recent research has shown that it’s not necessary to actually consume the sugar sweetened food to get the benefits: swishing a sweet drink around your mouth and then spitting it out is <a href="http://espace.library.curtin.edu.au/R?func=dbin-jump-full&local_base=gen01-era02&object_id=188806">just as effective</a>.</p>
<p>If self-control is a limited resource, then we can avoid expending it unnecessarily: we can save it until we need it. The fourth strategy for keeping our resolutions, more generally, is avoiding temptations. This seems, and is, obvious, but its importance may go unrecognised. </p>
<p>Perhaps people think willpower is more effective than it actually is. Or perhaps they fail to recognise it diminishes with use and across the day (consider how much more likely you are to eat sweets in the afternoon). So they don’t employ this strategy of avoiding temptation as often or as effectively as they might. </p>
<p>If you want to eat less chocolate, don’t buy the family size bar (or fall into the old two-for-the-price-of-one trap) and rely on your willpower to ensure you stick to just three squares tonight. When you’re tired, you might find it hard to stick to your resolve. </p>
<p>Better to buy a small bar: that way, the hassle of going out to buy more will probably be too great for you to give into your desire for another square of chocolate. </p>
<p>You can avoid temptation by choosing the lolly-free aisle at the supermarket; choosing a route home that doesn’t go past the pub; or the bakery, and so on. There’s <a href="http://www.sciencedirect.com/science/article/pii/S0191886914005339">evidence</a> this kind of strategic approach to self-control is more effective than relying on willpower alone. </p>
<p>It takes planning to keep your resolution, but if it’s a worthwhile decision, it’ll be worth the effort.</p>
<hr>
<p>This article is part of our series about New Year’s resolutions, <a href="https://theconversation.com/au/topics/a-fresh-start">A Fresh Start</a>.</p><img src="https://counter.theconversation.com/content/52145/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Neil Levy receives funding from the Australian Research Council and the Leverhulme Trust. He has previously received funding from the Wellcome Trust and the Templeton Foundation.</span></em></p>Every year, millions of people around the world make New Year’s resolutions. And every year, the great majority of us break and abandon those resolutions. Psychology research can help.Neil Levy, Senior Research Fellow, Uehiro Centre for Practical Ethics, University of OxfordLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/518062015-12-30T21:56:53Z2015-12-30T21:56:53ZTime for a reset? How to make your New Year’s resolutions work<figure><img src="https://images.theconversation.com/files/106232/original/image-20151216-25600-e2y64.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Temporal landmarks act as demarcations between a past self, who has perhaps failed to meet goals, and the present self, who has goal pursuit at their fingertips. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/sleepyjeanie/5738474150/in/photolist-9K6bru-dMau2D-atFsAz-oLRZMD-pHJ4ZS-prfok9-dTkKSK-tCqvw4-huLZDj-scirmz-eBD9ZP-so86ut-hsUM1E-dXLrHR-i1eJEx-7XDc8T-mhjLVo-epPDCN-sY2Bpz-nLdZdg-ebWahy-i1gkPP-7K1EEW-s7ppwa-tUaxLa-iwCpub-6cLVU6-9tMbWg-as4uFK-dxyVRL-odHTc8-dMMbHF-2m68U5-oGMtXT-inVLF1-7DRmkr-aEVoNi-dxtuki-oZ3zah-dxtu12-5T7Stn-uGaK2e-kCNAvX-ovbGp9-uGpkQH-e7gc1P-dTupyt-e7nPLd-e7hizz-hcPeH6">Lauren Hammond/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>New Year’s resolutions are set with the best of intentions. But they notoriously fail to translate into lasting behavioural changes. </p>
<p>The new gym membership falls into disuse come February; items forbidden from the new diet sneak back into the pantry by March. Even goals to work less and spend more time with friends and family seem to fall by the wayside almost as soon as the holiday break is over and the brimming email inbox beckons.</p>
<p>But recent psychological research highlights several reasons why these kinds of resolutions might actually work – as well as simple ways to set yourself up for success. </p>
<h2>The fresh start effect</h2>
<p>A <a href="http://www.katherinemilkman.com/journal-articles/the-fresh-start-effect-temporal-landmarks-motivate-aspirational-behavior">series of recent studies</a> supports the idea that the start of a new calendar year spurs initiation of activities related to self-improvement. They show Google searches for the term “diet”, gym attendance, and use of goal-support websites are highest in January and decline month by month over time. </p>
<p>Researchers doing the studies call it the “fresh start effect” - the idea that particular days and dates serve as temporal landmarks, much like physical landmarks serve as demarcations of important places. In the case of temporal landmarks, the demarcation is between a past self, who has perhaps failed to meet goals, and the present self, who has goal pursuit at their fingertips. </p>
<p>An additional <a href="http://pss.sagepub.com/content/26/12/1927">set of studies</a>, published recently in the journal Psychological Science by the same team, looked into this effect in more detail. In one experiment, participants asked to think about New Year’s Day as a meaningful day visited more websites related to goal-support (and spent more time browsing them) than those who were asked to think about it as an ordinary day. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/106407/original/image-20151217-32603-1x0s1k6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">A temporal landmark like New Year’s mentally separates people from their past selves.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/dafnecholet/5374200948/">Dafne Cholet/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>Directly speaking to the idea that a temporal landmark mentally separates people from their past selves, another experiment in the series established that framing a character in a short story as experiencing a new beginning led participants to perceive that character as different from who they’d been in the past. </p>
<p>Importantly, that past/present differentiation statistically explained the effect of the new beginning on how much participants believed the character would pursue a previously unmet goal. In other words, the reason why goal pursuit flows from a new beginning is because of a perceived separation from past selves.</p>
<p>Another reason why temporal landmarks may work to promote goal pursuit is that they spur a search for meaning in life. <a href="http://www.pnas.org/content/111/48/17066.abstract">Research from 2014</a> shows people whose ages end in the digit 9 (29, for instance or 39, and so on) report more desire for having a sense of meaning in life. </p>
<p>It’s not far-fetched to imagine that the end of the year (rather than a decade) might spur similar soul-searching. And that, in turn, can engender goals for <a href="http://www.psychology.hku.hk/ftbcstudies/refbase/docs/emmons/2003/53_Emmons2003.pdf">self-improvement</a>.</p>
<h2>Effective New Year’s resolutions</h2>
<p>There are several ways to set yourself up for success with your New Year’s resolution. Here are a few relatively easy, research-supported methods.</p>
<p><strong>Let the calendar be your guide:</strong> the “fresh start” research discussed above shows a similar goal-boosting effect for the start of the month (with activity peaking at the 1st of the month and declining towards the 30th or 31st). It even works for the start of the week (with activity peaking on Monday and declining through to Sunday). And there’s also a boost around birthdays and national holidays. </p>
<p>Clearly, the calendar itself can help in re-committing to goals. From this view, “a case of the Mondays” could be the impetus to revisit the gym, shut off email in the evening, or trade spaghetti bolognese for salad.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=402&fit=crop&dpr=1 600w, https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=402&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=402&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=505&fit=crop&dpr=1 754w, https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=505&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/106406/original/image-20151217-32621-1bmoj0p.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=505&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">As you ring in the New Year, look around for those with whom you can set collective resolutions.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/victornuno/4461511669/">PROVíctor Nuño/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
</figcaption>
</figure>
<p><strong>Don’t go it alone:</strong> setting a goal with friends can be the setup for success. One research study found signing up for a <a href="http://www.ncbi.nlm.nih.gov/pubmed/10028217">weight-loss program</a> with friends and having that social support reinforced over time resulted in an increase from 75% to 95% in course completion. It even resulted in an increase from 24% to 66% in weight-loss maintenance, compared to signing up alone and receiving treatment not focused on social support. </p>
<p>As you ring in the New Year, look around for those with whom you can set collective resolutions.</p>
<p><strong>Set a range:</strong> Many people are tempted (or even <a href="https://www.psychologytoday.com/blog/notes-self/201308/how-set-goals">told</a>) to set a specific goal. But research suggests that setting a range for a goal (planning to lose five to ten kilograms) rather than a specific target (aiming to lose eight kilos) will likely be more effective. </p>
<p><a href="http://jcr.oxfordjournals.org/content/40/3/444">In research where</a> participants were given a bag of M&Ms and asked to eat as few as possible across 25 minutes, the average consumed five. But participants who set a range goal of how many M&Ms to eat (on average, between three and eight) rather than a specific number (on average, five) reported that their goal seemed simultaneously more challenging and more attainable. </p>
<p>They also felt more accomplishment at the end of the 25 minutes as well as more interested in pursuing the goal again. The researchers who did that study found similar effects across a range of contexts, including weight loss and spending money.</p>
<p>These tactics will help you leverage the “fresh start” of the New Year to get ahead. Let the rhythm of the calendar push you, find a buddy, and set a range for your resolution. Science will be on your side.</p>
<hr>
<p>This is the first article in our series about New Year’s resolutions, <a href="https://theconversation.com/au/topics/a-fresh-start">A Fresh Start</a>. Look out for more articles on the topic in the coming days.</p><img src="https://counter.theconversation.com/content/51806/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lisa A Williams receives funding from the Australian Research Council (DP130102110, DP130104468, LP140100034).</span></em></p>Recent psychological research highlights several reasons why New Year’s resolutions might actually work - as well as simple ways to set yourself up for success.Lisa A Williams, Senior Lecturer, School of Psychology, UNSW SydneyLicensed as Creative Commons – attribution, no derivatives.