Every January, gyms overflow with hopeful pursuers of “the fitness lifestyle”, kitchen cabinets are raided and purged of “bad foods,” and smoothie blenders work overtime like they’re training for a triathlon. But fast forward to February, and suddenly, the crowds thin out (no pun intended), the chips sneak back into the pantry, and that $80-per-month gym membership quietly becomes a donation.
So, what’s going on here? Why do most weight-loss resolutions fizzle out faster than a cheap sparkler on New Year’s Eve? The answer is simpler (and less shame-inducing) than you think.
Let’s face it — “losing weight” sounds about as fun as “filing taxes” or “attending a six-hour meeting with no snacks.” The goal itself is vague, uninspiring, and often linked to negative self-talk. It often feels like something we think we “should” do – but without direction, or any true, deep driving factors for change. It’s no wonder motivation disappears once the initial hype wears off.
Here’s the thing: goals like “I want to lose 20 pounds” are often fueled by external pressures — societal standards, social media comparisons, or the memory of that one relative’s “helpful” holiday comment. These motivations are fleeting because they aren’t really yours. They’re not rooted in something that’s meaningful to you personally.
If the goal is based on punishment, e.g. “I need to undo all that holiday damage” — then your brain treats it like a chore. Humans aren’t wired to be excited about punishment. We avoid it. Procrastinate it. Or quit the moment it gets hard.
Sound familiar?
Okay, seems like “lose weight” as a New Year’s Resolution is out. So, what’s a better idea? Shifting your focus to overall health and well-being.
This isn’t just self-help fluff. Research supports the idea that people who focus on health-promoting behaviors (like sleeping better, managing stress, and eating foods that nourish) are more likely to sustain changes long-term. Instead of obsessing over a number on the scale, they connect their actions to a deeper “why.”
Here are some examples of what that deeper “why” could be:
These reasons aren’t tied to punishment. They’re tied to something you care about. Something that actually matters. Something that will truly make your life better. When your goals are rooted in personal values, you’re more likely to keep going when it gets tough — because it’s not about the number on the scale, but rather about the quality of your life.
If you’re ready to ditch the “I’ll just lose 10 pounds” mindset, here’s how you can approach it in a way that’s more meaningful, more effective, and (dare I say) more enjoyable.
Keep asking “why” until you reach the core reason. If you start with, “I want to lose weight,” dig deeper.
Boom. There it is. You’re not chasing a number — you’re chasing comfort, ease, and confidence. Suddenly, the goal feels more human.
Instead of tracking pounds lost, try tracking things like:
These wins are easier to measure, and they actually feel good to celebrate. (Unlike weighing yourself after a “perfect” week only to discover you’re up two pounds, because bodies can be weird like that.)
No one needs a five-step morning routine that requires a personal assistant to organize. Instead, start with one small action.
You don’t need to overhaul your entire life on January 1. Consistency beats perfection. Every. Single. Time.
If your best friend told you she ate cake at a party, you wouldn’t say, “Wow, you really failed at your health goals. Might as well quit now.” But for some reason, many of us have no issues with talking to ourselves like that. We need to get in the habit of catching that voice, calling it out, and replacing it with kindness. Progress isn’t linear, and slip-ups are a part of the process. You don’t have to “start over on Monday” just because you had a cookie. You just…keep going, knowing that small consistent wins over time are what will add up to huge results.
Ah, yes. The age-old myth that you just need more willpower. Here’s the truth: willpower is like your phone battery — it drains throughout the day. By the time you’re tired, stressed, and staring at takeout menus at 7 p.m., willpower is mostly depleted.
Instead of relying on sheer willpower, build systems that support you. Plan meals in advance, keep snacks on hand that you actually like (not cardboard flavored “health bars”), and make it easier for yourself to succeed than to fail. One of my go-to snippets of wisdom for clients has always been, “don’t wait until you’re starving to prep the carrot sticks!” Have ‘em ready to go ahead of time. That way you make the healthy choice the easier choice.
If you’ve ever “failed” at a weight-loss resolution, it’s not because you’re weak, lazy, or unmotivated. It’s because the goal itself was setting you up for failure.
But, when you shift your focus to feeling energized, strong, and alive — and you root your actions in personal meaning and importance — everything changes. The goal is no longer a punishment. It’s a gift to yourself.
So, as you reflect on your goals for this year, ask yourself:
And remember, you don’t need January 1st to make that shift. You can start on a Tuesday at 3:47 p.m. with no dramatic announcement. Just one action, one choice, one “why” at a time.
One foot in front of the other. You’ve got this. And if you mess up? Well, welcome to being human!
I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.
From all of us here at MyHealth1st—Happy New Year, and we wish you and your family good health in the year ahead!
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.
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