CLAY COUNTY - Since being invented by the ancient Babylonians around 4,000 years ago, New Year’s resolutions have remained the same over time, providing a sense of commitment and purpose in the new year. 

However, maintaining those goals has proved to be a challenge for some. 

According to Drive Research, 23% of adults quit their goals by the end of the first week in January, and 43% stopped by the end of the month.

But why does this happen? Experts say it has a lot to do with planning and discipline, especially in the world of health. 

Seventy-nine percent of New Year’s resolutions involve improving one’s overall healthy living habits, according to Drive Research. Letting go of smoking, maintaining a more nutritious diet and staying fit are among the top.

If any of these pertain to your New Year’s wishlist, look no further. As experts have told us, here are some helpful tips to follow through and fulfill these popular goals in the coming year and beyond.

Quitting smoking

Tobacco Free Clay Tobacco Policy Manager Monique Johnson said people will quit smoking 13 or more times on average. She said this is often due to a loss of confidence. 

“They attempt to quit, but they’re not successful in doing that,” Johnson said. “So, a lot of times, they don’t go back to it because it is very hard to quit.” 

To start the process of successfully abandoning your habit, she suggests taking in-depth steps to identify when you crave the most. This could help determine your triggers. 

Next, she said it’s also essential to follow the four D’s – deep breath, drink water, distract and delay.

Take a minute to drink a glass of cold water to satisfy cravings and reactivate your body. Change your surroundings, and distract yourself from whatever you’re craving. 

Inhale, hold it for about five to 10 seconds, then slowly exhale through your mouth. Although it may be harder for some smokers, she suggests doing this at least four to five times – riding the wave of the crave. 

Delay your need by convincing yourself that you can go without it. Start with ten minutes, then increase as you go on. Johnson said this works especially for car smokers. 

“Put it in the trunk of your car ... tell yourself I’m not going to pull my vape, I’m not going to get my box of cigarettes until I make it to this store,” Johnson said. “What you’re doing right there is you're retraining your brain pathways and your body to go a longer time frame without immediately giving into that craving.” 

Getting in shape

For almost 20 years, Lynne McWatters has worked in the fitness sector.

When asked why she thinks people don’t stick to their goals of getting in shape, she said it all boils down to consistency.

“I see it all the time, and I see it every year,” McWatters said.

She said it’s important to pay attention to how much you put on your plate. You’re less likely to follow through if your goals are too big. Being realistic is key. 

That’s why she said to start small and build up. A five to 10-minute walk every day, for example.

“Not much is needed to stay consistent...[if] your New Year resolves to go to the gym every day for an hour, that won’t happen. But, if you made it 15 minutes...it's doable.” 

Make a routine by writing down your progress or downloading a fitness app.

But, she said choosing what’s best for you is most crucial.

“One program does not fit everyone,” she said. “So, you really have to listen to your body and make it work for you.”

Eating healthier

As for eating healthier, Certified Healthy Hands Cooking Instructor Corina Danielson said having a plan is the most important aspect of fulfilling this goal. 

For those just starting on the journey, she said to look online to find unique and healthy recipes to cook.

“Go to some good websites and get some recipes you think you and your family would be interested in making,” Danielson said.

She said meal prepping is also a route to take, which requires discipline and thinking ahead. 

“If you're a busy person, maybe, on the weekends, doing a day of meal prep,” Danielson said. “Where you make the whole week's worth of meals healthy, and you just pull them out of the freezer.” 

Danielson suggested pre-preparing simple overnight oats for breakfast or fresh salads in a jar for lunch. 

Danielson suggests utilizing fresh meal delivery services, such as HelloFresh or the local Lean Impact Nutrition, for those who want to take an even easier route. 

Danielson said to find a partner.

“Doing it alone is hard,” she said. “You need to have accountability. You need to have a good partner who's willing to help work with you.” 

And don't forget to make it fun.

"Life is entirely too short," Danielson said. "You need to have fun with it."