Just started a new fitness routine or diet? New analysis reveals science-backed tips that will make you stick to it

Some 40 percent of Americans will embark on a new health kick every year – usually in the first few months.

But, research shows that fewer than 10 percent of people will see their plan – be it a diet or exercise regime last longer than a few months. 

Now, experts have offered some hope – they say new healthy habits CAN work, providing you follow a few simple, evidence-based rules.

‘Science has proven that there are tools that can help you immensely as you pursue goals,’ says psychologist Katy Milkman, Professor at The Wharton School of the University of Pennsylvania.

‘There are some moments that are much more motivating for starting new goals than others – and of course the most famous of those is the New Year.’

Experts say it is  possible to stick to new healthy habits – providing you stick to a few science-backed rules

So what are these rules?

According to a new analysis, there are four vital behavioral tweaks to keep in mind, which will give you the best chance of sustaining a new routine.

DO A QUICK HOME WORKOUT INSTEAD OF THE GYM 

Research shows that while major habits – like visiting the gym daily or overhauling your diet – take around three weeks to set in, smaller changes become the norm far quicker.

Last month, a team of behavioral scientists studied the habits of tens of thousands of gym-goers and hospital workers to establish when and why people slack on exercise and regular handwashing. 

Reporting their findings to CNN, the experts said one clear pattern was those embarking on less intensive or low-key changes were more likely to keep them up.

‘If you want to build a habit around physical activity faster, consider trying a quicker form of exercise — say, doing a few jumping jacks or squats — and doing it hourly,’ the experts advise.

‘Doing so might help put your new habit on autopilot in a shorter time frame.’

As for those who have invested in a new gym membership: ‘Don’t beat yourself up if you aren’t putting on those running shoes without thinking by week four. It will likely take a few months for your workouts to feel automatic. A good dose of patience will serve you well,’ say the scientists, who include Professor Katy Milkman.

New Year is the most popular time for people to embark on a new health kick – be it exercise, diet or both

PLAY OLIVIA NEWTON JOHN BEFORE THE GYM

According to experts, Habits last longer when paired with a ‘friendly cue’. This means something you enjoy, look forward to, or that generates a positive feeling. 

Additionally, nailing your new behavior to a particular day or time creates associations, strengthening the habit.

‘So, if you want to start going to the gym, our and other people’s research suggests it’s best to plan the day of the week you want to go and maybe add a unique cue such as an alarm on your phone that plays “Physical” by Olivia Newton-John whenever you’re meant to hit the gym,’ advise the scientists.

Experiment with different cues in the first few weeks, until you find something that works, they say.

BE FLEXIBLE…IT’LL MAKE YOUR HABITS LAST LONGER

The experts warn of the ‘dark side’ of healthy habits: once they’re set, it’s hard to stop doing them. 

And research shows that the more inflexible you are about a certain routine – for example, blowing off plans with friends to hit the gym – the shorter-lived the habit.

What’s more, studies have also shown that becoming obsessive about healthy behaviors can trigger mental health problems, including eating disorders and obsessive-compulsive disorder. 

DON’T GIVE UP HOPE 

If your new healthy habit has gone as well as you’d hoped, it’s no reason to give up.

The experts say that one common mistake is throwing in the towel if the gym routine of eating plan hasn’t stuck within a couple of weeks.

But there’s nothing to say you can’t re-start the process again and again. 

‘If it has been 21 days and you still have to put a workout on the calendar to make it a reality, don’t lose hope,’ they write. 

‘There’s nothing wrong with you, and a gym-going habit may still be around the corner.

Habits aren’t a pipe dream. With repetition, most people can eventually develop predictable routines that are hard to knock off course.’