You are starting to feel the motivation. The excitement of starting January 1 with a clean slate can feel empowering. This year will be different.
But let’s be honest—how many resolutions actually stick beyond February?
You know the drill… You have a new plan. You are finally going to lose weight. Maintain that diet. Start exercising regularly.
The truth is… New Year’s resolutions often fail because they’re rooted in an all-or-nothing mindset that sets us up for failure.
Here’s why they don’t work and, more importantly, how to approach them in a way that supports lasting change.
Why Traditional NY’s Resolutions Fail
They’re Unrealistic & Extreme
“No carbs starting Jan 1st” or “I am going to go to the gym every day”
Sound familiar? Resolutions like this are bound to fail because they are unrealistic! Your body needs carbs and balanced meals. Treats and “junk” food are good for the soul and can improve your mental and social well-being. (And unless you are eating these foods for breakfast, lunch, and dinner – it is not going to harm your health as much as you think it will)
They Are Motivated By Shame
“I just have no self control”
“I hate how my body looks”
“I am so bad for eating the way I do”
If you’ve been eating “too much” through the holidays, you might be tempted to swing the pendulum in the opposite direction to “make up” for being bad. The issue is guilt does not lead to positive change.
You will not feel empowered to start improving your health. You will be more likely to fall into the “screw it” mentality where you think “ugh I already missed a day at the gym, I might as well give up.” This will not get you where you want to go.
The All-or-Nothing Trap
NY Resolutions often revolve around perfection. You are only successful if you workout everyday or never eat the “bad” foods. This black-and-white thinking leads to guilt, shame, and eventually giving up altogether because as humans… we don’t work that way!! We need flexibility to take a rest day and eat foods that are not the most nutrient dense but make us happy. (There are no good or bad foods!!)
They Rely on Willpower Alone
How many times have you thought “If I can just stay disciplined, I will finally achieve my goals”?
Unfortunately, willpower is not reliable (and no that doesn’t make you lazy). When you rely on it to fight hunger, resist cravings, and stick to rigid plans, it’s only a matter of time before you burn out. We only have a certain amount of energy during the day and let’s face it, life can be pretty draining. Make it easier for yourself by avoiding the crash diets with habits that are actually more realistic and sustainable.
How To Make The New Year – YOUR YEAR
Instead of setting yourself up for failure with unrealistic, diet-focused resolutions, try these strategies to create goals that actually empower you.
Start Small and Build Momentum
Instead of overhauling your entire life on January 1st, focus on small, manageable changes. For example:
- Instead of “I’ll go to the gym every day,” start with “I’ll move my body in a way I enjoy three times a week.”
- Instead of “I’ll never eat sugar again,” try “I’ll add more fruits and vegetables to my meals.”
Small, consistent changes are more sustainable and help build confidence over time. What is better: being super strict for 2 weeks and then giving up OR starting small and actually maintaining healthy habits that improve your life over long periods of time
Ditch the All-or-Nothing Mindset
Success isn’t about being perfect; it’s about being consistent. Give yourself permission to enjoy flexibility without guilt. For example:
- If you skip a workout, it doesn’t mean you’ve failed. Just pick it back up the next day.
- If you eat a cookie, it won’t ruin your health. Enjoy it and move on. These foods will have less power over you if you actually let yourself eat them regularly.
Being flexibility and honoring your body’s cues will help you build trust with yourself and make lasting changes.
Focus on How You Want to Feel
Instead of trying to fit into your jeans from high school, how do you want to feel? Do you want more energy to spend time with your family? Less stress and more peace of mind? Greater joy in your relationship with food? Let those feelings guide your intentions.
It’s okay to want to feel confident in your body – but you can do that without shaming yourself and forcing your body to an unrealistic weight.
Underfueling may temporarily get you to a lower weight, but your body is meant for so much more than just looking a certain way. Not giving your body what it needs will keep you from living your best life.
Praise The Process, Not the Goals
It’s good to have end goals. Maybe you want to improve your energy levels or the amount of chin-ups you can do.
AND- It is just as important to celebrate your ability to maintain the habits that will get you there.
You’ve meal prepped the last 3 weekends? Great!
You’ve been consistently hitting the gym a few days a week after work? Wonderful!
You binged one day but acknowledged that it happens and just went back to eating normally the next day? That’s amazing!
Praising the process can help you stay motivated to continue working towards your goals because they won’t happen overnight!
Practice Self-Compassion
Change takes time, and setbacks are part of the journey. Be kind to yourself when things don’t go as planned. Instead of beating yourself up, ask, “What can I learn from this, and how can I adjust moving forward?”
Self-compassion helps you stay committed to your goals without the shame and guilt that often derail progress.
A New Way to Approach the New Year
It’s time to ditch the NY resolutions that feel great when you’re planning them, but suck when it comes time to put them into action.
Instead of falling for the diet culture trap or chasing unrealistic goals, focus on creating sustainable habits that add to your life. Remember, health isn’t about perfection or punishment; it’s about learning to trust your body and honor your needs.
It’s time to stop dieting and start living.
Here’s to thriving in the new year—on your terms!
If you want help putting these tips into practice, I’d love to work with you through 1:1 coaching!