The New Year’s Resolution Struggle:
You’ve been a lazy sloth, eating anything that wasn’t nailed down to the treat table. You feel like Dr. Evil’s Fat Bastard (thank you, Mike Myers), and you’re disgusted with how your body looks. You’re exhausted and possibly a little sweaty from the stress just thinking about what you need to do to pry your arse off the couch. You’ve finally had it! It’s time for a New Year’s Resolution. Umm Yay?
You want to wear heels again and not feel so top-heavy that a wobbly toddler is strong enough to take you out at the ankles. Maybe you no longer want to skip the crop top trend just because you still need to tuck your muffin top into the waistband of your skinny jeans.
Envisioning Your Comeback: Fantasies vs. Reality
You’ve decided this is your comeback year, and your New Year’s Resolution weight loss fantasies go like one of the following:
- You walk into your class reunion, and as the flattering light highlights your new banging figure, everyone in the room gasps and claps in admiration.
- You run into your ex, and they can’t hide their regret or awe (is that a tear you see?) at your stunning transformation, making them realize everything they lost.
- You hear the Rocky montage (maybe a little Eminem?) playing while everyone stares at you doing battle ropes at the gym.
- You’re walking the beach in that sexy bikini, feeling confident when you feel eyes on you, just knowing you look amazing.
All you know is it’s Jan 1st, and you’re finally ready to hit the gym and lose weight this year. You’re tired of not having energy, feeling uncomfortable in your skin, and wearing the same oversized baggy sweater to those holiday parties that cover everything from your neck to your knees like a full-body poncho (I mean, who doesn’t look hot in a poncho?).
Reflecting on Past Failures: Why Your Last Year’s New Year’s Resolution Plan Didn’t Work
Your goal is to lose as much weight as possible by Feb. 1.
Here’s your plan:
- Do as much cardio as possible.
- Eat as little as possible.
- Not quit.
Sound familiar?
The question is, how has that worked for you so far? Is your annual teeth-clenching lack of “motivation” about as effective as a chocolate teapot, holding you back year after year? Do you set goals that are either so ambitious they require a NASA-level strategy or so vague you’d need a psychic to interpret them? Do you think achieving them will take more time than it takes to rewatch every episode of Yellowstone—and let’s face it, you’re way too busy for that marathon again? If you’ve tried before and haven’t seen results, what’s the point? Do your initial drive and enthusiasm vanish faster than a donut at an office meeting?
I have great news for you, so you’ll want to buckle in for this one. Your New Year’s Resolution process—or, I should say, lack of one—is a big part of the problem. Let’s do it right this year.
Here Are Five Steps to Finally Take That Weight Off This Year.
1. Step Up Your Game: Crafting a Real New Year’s Resolution Plan
Start with a plan. Not a checklist or a whimsical wish list, but a detailed plan. A wish is a desire or hope for something to happen, often without any concrete action to bring it about. It’s passive. Example: “I wish I could lose weight”. However, a plan is a strategy or roadmap to achieve a specific goal. A plan depends on consistent effort and execution. A plan has accountability tied to it. Example: “I plan to lose 10 lbs in 10 weeks by exercising three times a week and following a low-calorie macronutrient-focused meal plan.” Doesn’t the second example just feel more likely to happen already?
2. Breaking Your New Year’s Resolution Down: Achievable Steps for Consistency
Break that plan into small, achievable steps. The sheer size of a goal can be overwhelming and make it difficult to get started, leading to procrastination or avoidance. Breaking those significant steps into more manageable actions builds confidence and momentum. Goal Example: I need to lose 50 lbs (make sure you add lots of desperation vs. steps to achieve goal) vs. Goal with achievable steps: I want to lose 50 lbs by the end of the year, so I will be on track if I lose between 0.5-2.0 pounds per week.
3. Celebrate Small Wins: Savoring Your New Year’s Resolution Successes
Take pride in progress. We are great at focusing on what needs to be fixed and improved while minimizing milestones. We forget to stop, recognize, and reward ourselves for progress and savor victories no matter how small they feel. Each one is a step forward, celebrate that shit! Example: I’ve lost 20 lbs but still have 30 more to go! I need to add more cardio vs. I’ve lost 20 lbs, so I’m going out to celebrate with the girls and go shopping for a new flattering outfit to show off my success so far.
4. Adjust and Adapt: Tweak Your New Year’s Resolution Approach for Success
Tweak that shit. If a play doesn’t work the team doesn’t walk out of the game. If something you’re doing to lose weight isn’t working and you’ve given it the proper attention, adjust your plan. You don’t quit. Listen to your inner Jiminy Cricket, and stop falling into the same hole. If you cut your calories too low and are ready to eat a small child raw, you might want to tweak your plan to make it more manageable. This doesn’t translate to failure. It’s actually the opposite. You will have more success even if it takes you 10 minutes longer to hit your goal. Remember, it’s not about perfect execution but consistent improvement.
5. Seeking Support: Why Getting Help on Your New Year’s Resolution Can Make a Difference
Get help. Sometimes, you need a little help, and that’s okay. This doesn’t make you weak. Those who want to develop look for resources and support in areas we want to improve. You go to school to gain knowledge in a particular area. You get a mentor if you’re going to learn a trade or skill. If you need help reaching your weight loss goals, get a coach. You find someone on the road to your desired outcome a little longer than you, so you can learn from them and save time and energy. It just means you spend your precious time on more important things. You are choosing to let someone with the knowledge, experience, and patience teach you the most direct route to your desired outcome.
Conclusion: Sustainable Success for This Year’s New Year’s Resolution
Now that you understand the problem with resolutions that seem exciting in the moment but lack substance, it’s time to arm yourself with the tools for real, sustainable change. Your journey mustn’t be a battlefield of disappointments and unmet expectations.
Instead, consider it a quest to reinvent yourself in empowering and achievable ways. By creating a strategic plan, breaking it down into manageable actions, celebrating your victories, making necessary adjustments, and seeking guidance when needed, you’ll set realistic goals and reach them.
Your transformation isn’t about punishing yourself into submission; it’s about building a lifestyle that supports who you want to be, inside and out. With this new approach, you’re not just ticking off boxes on a misguided checklist—you’re crafting a life that aligns with your values, ambitions, and well-being.
So, as you step into this year with renewed focus and dedication, remember that actual change comes with patience, effort, and self-compassion. Let this be the year you’re not just another resolution maker but a resolution achiever. Here’s to the new you and the incredible path you’re forging, one step at a time!
Want help fixing your New Year’s Resolution? Finally, are you ready to get into the body you deserve and get off the weight loss roller coaster? Click here to learn more about our online nutrition coaching.
