New Year’s resolutions—so full of promise at first, then distant memories by March.
As we try to juggle our careers, families, and pile of daily responsibilities, sticking with our resolutions can feel like a pipe dream. Yet, we try again. We sit down with our pen and paper, shut out the memories of last year’s failed attempts, and rewrite what we’ve written year after year.
Despite the struggles, real change is possible (I see it every day), especially when you write your resolutions the right way.
Writing your resolutions strategically can make all the difference. Clear, achievable, and motivating steps are key to creating resolutions that stick.
Here are my top 5 steps to write New Year’s resolutions you can keep, so you can finally achieve better health, improved fitness, and weight loss in 2025.
- Set Resolutions That Are Specific and MeasurableOne of the biggest mistakes we make when setting goals is being too vague. “I want to lose weight,” or “I want to get healthier,” are common hopes across the country. But these vague hopes aren’t specific enough to guide you through the year.Instead, clearly spell out exactly what you want to achieve and how you’ll measure your progress.
How to write it out:- Instead of: “I want to lose weight”
- Write: “I want to lose 15 pounds by August 30 by following a macro-balanced and calorie-conscious diet and strength training 3 times a week.”The second version gives you a concrete goal and timeline. This way, you can track your progress! When you set specific, measurable goals, your resolutions turn from a wish list into a plan.
- Break Big Goals Into Smaller, Actionable StepsBig goals like “I want to lose 30 pounds” or “I want to run a marathon” can overwhelm us. Knowing your end goal is helpful! But, big goals without small steps can feel so far off that we feel unsure of what action we need to take day to day. Break down your big goals into small, manageable steps that you can take every day or week.
How to write it out:- Instead of: “I want to lose 30 pounds”
- Write: I want to lose 3 pounds each month. I will meal prep macro-friendly breakfasts and lunches on Sundays, increase my daily step count by 200 steps each week, and strength train on Monday, Wednesday, and Friday morning before work.
Breaking your big goal into smaller steps will help you focus on the process instead of the outcome. When the big goal feels daunting, the small step feels achievable. Plus, checking off each small step along the way will boost your motivation!
- Focus on Healthy Habits, Not Just the ResultsNone of us want to lose weight just to gain it back again. We want to be a healthy, fit person! We want be done with feeling unhealthy and unconfident for good! What is weight loss success to you? Is it about hitting the number on the scale? Or is it about creating habits that laed to lasting weight management and health? Instead of thinking mainly about the number on the scale or the end goal, write your resolutions around the healthy habits you want to build.
How to write it out:- Instead of: “I want to lose 20 pounds by summer.”
- Write: “I will make activity a daily habit, by walking or going to the gym every morning. I will make macro-balance a daily habit by starting each morning with a protein shake.”
- Create Positive, Motivating ResolutionsWant to swap your TV habit with exercise? “I want to start running” will lead to bigger success than “I want to quit watching TV so much.” Many times, we write goals focused on what we don’t want to do, like “I want to cut out junk food” or “I don’t want to skip workouts.” Resolutions about what not to do don’t create excitement or motivation. On the contrary, negative resolutions can make us resist them. Research shows that you’re more likely to accomplish a goal that is based on doing something instead of avoiding something. Frame your resolutions in a positive, motivating way that makes you feel excited to take action.
How to write it out:- Instead of: “I don’t want to eat sugar.”
- Write: “I will fuel my body with whole, nutritious foods that make me feel energized and strong.”
Focus on what you can do, rather than what you shouldn’t do. Writing your resolutions in this way taps into our desire to feel good, which is a much stronger motivator than rules that hold us back. Empower yourself to reach your goals with positive actions.
- Set Yourself Up for Success with Support
Writing resolutions is the easy part. Sticking with it is where the real work begins. But you don’t have to do it alone. In fact, people who join a support group are significantly more likely to lose weight compared to those who try to lose weight alone. One of the best ways to ensure success in 2025 is to surround yourself with the tools and systems that make followthrough easier. Research shows that people who find expert-led educational content and supportive peer groups lose five times more weight than those who go it alone!
How to write it out:- Instead of: “I’ll research and find a diet and some workouts to follow.”
- Write: “I’ll use the LEAN program to learn the best strategies for longterm weightloss and give it a try! I’ll join the community of coaches and other people like me, trying to lose weight, so they can support me until I reach my goals.”
- Shoot for Progress, Not PerfectionBe kind to yourself and realistic with your goals. Life is full of busy seasons, fun weekends, hectic holidays, high points, and low points. There will be days in 2025 when you slip up. That’s normal. What matters is how you get back on track. In LEAN, I love sharing strategies that make weight loss easy and realistic in our real lives. Weight loss, if it’s going to work, has to work within our world. If we can’t go out with friends, have a date night, or make it through Christmas with our diet plan, it’s not going to stick. This year, keep your real life in mind when you write your resolutions.
How to write it out:- Instead of: “If I fail, it’s all over.”
- Write: “If I have a setback, I will refocus and continue working toward my goal. I’ll celebrate small wins along the way and expect small setbacks along the way too.”
When you shift your mindset from perfection to progress, you’ll feel confident and prepared to meet the inevitable bumps along your weight loss journey. Celebrate your wins (even the small ones) and stay committed to your goals.
Quick Win or Long Run?
Writing your resolutions the right way will help you stick with them year after year! Skip the quick win and choose long-term weight loss. Be specific, break down big goals, focus on habits, frame your goals positively, surround yourself with the right support, and aim for progress. These six steps will set you up for success in 2025!
This year, take a few moments to sit down with this list and write your resolutions thoughtfully. Soon, you’ll see your fitness, health, and weight loss goals come to life in your own skin!
Ready to take big action?
If you need a little extra help, join a group that aligns with your goals. Whether you’d find a personal app, a fitness community, or expert advice most helpful, finding the resources you need can make all the difference!
