NEW YEARS RESOLUTIONS: how to finally lose weight and get in shape - for good!
It’s crazy to think that we’re almost in the year 2026. As I get older (I’m 34 right now), time really does go by fast. It feels like I was just in college a few years ago, and now I have a wife, house, and 2 beautiful baby girls. Anyways, as we approach the start of another year, I know many of you will set ambitious goals to lose weight and improve your health. While these are worthwhile aspirations, what usually happens is they are abandoned by mid-February. The initial excitement you get from setting a goal releases dopamine and creates a temporary high as you envision your success. However, what you (and most people) fail to consider is the sustained effort required to achieve it.
Having trained clients for over a decade, I’ve seen the same patterns repeat every January. Here are the two biggest mistakes people make—and how to avoid them.
Mistake #1: Doing Too Much, Too Soon
Attempting to go from zero exercise to daily gym sessions or following an intense online program sets most people up for failure. This all-or-nothing approach leads to burnout, and by the end of the first month, many revert to old habits—or worse.
Sustainable progress comes from gradual change, not sudden overhauls.
Mistake #2: Relying on Temporary Diets
Many believe a specific diet—keto, carnivore, Whole30, or another trend—will deliver lasting results. While these can produce short-term weight loss, they rarely teach the fundamentals of nutrition needed for long-term success.
Diets often frame food as “allowed” or “forbidden,” ignoring how to balance healthy eating with real life: occasional dining out, social events, or enjoying treats. Most people don’t understand basic concepts like calories, daily energy needs, macronutrients (protein, carbohydrates, fats), or how different foods contribute to their goals.
Without this knowledge, maintaining weight loss is nearly impossible. Research shows that only a tiny percentage of people who lose weight through restrictive diets keep it off long-term.
Three Practical Steps to Succeed This Year
Define Your Goal and the Realistic Steps to Achieve It. Write down your desired outcome (e.g., “Lose 20 pounds” or “Feel stronger and more energetic”). Then list specific, achievable actions you’ll take to get there. If you’re unsure what’s realistic, research credible sources or consult a professional. Avoid vague or extreme plans—focus on consistency over intensity.
Enlist Support from Those Closest to You. Share your goal and reasons with your spouse, family, or household members. Their understanding and encouragement make the journey far easier. You won’t need to constantly explain or justify your choices, and their support can prevent unnecessary friction.
Accept That Progress Isn’t Linear. There will be off days, weeks, or even months. Life happens. A setback is only a delay if you don’t let it derail you entirely. Return to your realistic plan and keep moving forward. Trying to undo years of habits in a few months is unrealistic—focus on steady, sustainable improvements.
The Simple Truth
Your body adapts remarkably well to consistent habits. You don’t need a complex six-day workout program or a rigid meal plan. You need two things: a clear understanding of sound nutrition and effective training (strength, cardio, mobility), and the discipline to execute it over time.
This year, skip the extremes. Build habits you can maintain for life. That’s how real, lasting change happens.