Every year, millions sit down with pen and paper in hand and write our resolutions to lose weight and get healthier. But statistics show that only about 8% of people actually stick with their resolutions long term. What sets these 8% apart from the rest? What’s their secret to lasting success in health and weight loss?
As a health coach, I’ve seen over and over that the key to achieving lasting change lies in understanding and adopting a few simple, yet powerful, strategies.
Whether you’re looking to lose weight or simply improve your overall health, there are proven steps that can help you succeed.
Today, we’ll dive into those strategies and reveal how you can become part of the 8% in 2025.
- Rewrite Vague Resolutions
Do your resolutions include phrases like, “I want to lose weight” or “I want to be healthier?” While these intentions are good ones, they lack clarity and direction.
Specificity is key to success.
Here’s an example: Instead of writing, “I want to lose weight,” write a resolution with a measurable target, like this, “I will lose 10 pounds in 3 months by strength training 4 days a week and tracking my calories and macros.”
By setting specific and measurable goals, you’ve created a clear target you can aim for all year long. Specific goals make taking action easier too! Think about wight loss: specifying how you plan to live to reach your weight loss goals will give you a clear framework to follow.
Research confirms that clear, challenging goals are far more effective than vague ones. We see, over and over, that the people who set specific, measurable targets perform better and are even increase their motivation to keep going! The more concrete your resolutions are, the easier it will be to stay on track all year long.
- Plan for Potential Potholes
Let’s be real. Life is not straightforward. We can set a goal like “I will strength train 4 days a week,” but our crazy, busy life has other plans for us.
Whether it’s a busy week at work, the hectic holidays, or a season of stress, potholes will always speckle our journey to health and weight loss. That’s just life.
Preparing for the potholes is imperative.
The 8% don’t jot down their resolutions, cross their fingers, and hope for the best. They anticipate the challenges that will come and have a plan in place to avoid or make it past the potholes.
Imagine this: You want to start intermittent fasting for weight loss, but you know that the mornings are really hectic in your home. Your habit has been to skip breakfast, simply because sitting down for a meal sounds as likely as scheduling a weekly massage these days!
But, after the morning rush, you quickly transition to your work, to-do list, or errands. So, usually the first thing you throw in your mouth when the hunger hits is the first carb you see in your cabinet.
Potholes like these can put a whole in your tires before you make it two weeks into our health journey! Planning for these potential potholes will make all the difference, and it could look something like this:
You’ve set a goal to start intermittent fasting for weight loss. You know that your mornings are hectic, so you pick a flexible time range when you’ll have your first meal. You also know that what you eat is more important than when you eat it. So, you plan to eat no-cook, high protein breakfasts that fit your busy morning routine.
Studies in psychology show that anticipating and planning for obstacles is one of the most powerful ways to stay committed to your goals! When you have a contingency plan, setbacks that once were barriers are now minor detours.
- Adjust Your Environment to Align with Your Resolutions
You know the saying “out of sight, out of mind.” It’s great advice for achieving your weight loss goals in 2025. If your environment is filled with temptations, you’ll be much more likely to give in.
Take steps to modify your environment so that it supports your goals. If you’re trying ot stick to a balanced macro plan, don’t keep chips and cookies in the house. Or, if you have family members who enjoy those foods, tuck them in a bin in a cabinet you can’t reach or don’t use often. Then, fill your kitchen with whole, nutritous foods you love and that align with your goals.
If you’re working on carb-cycling and need to lower your carbohydrate intake on certain days, plan to prep your meals in advance so your hunger doesn’t tempt you to grab a carby snack.
Research shows that people are more successful at making lasting changes when they remove environmental cues that trigger unwanted behaviors. By curating your environment to support your weight loss journey, you’ll set yourself up for success.
Take 10 minutes during your next break, put on your favorite pump-up music, and purge your kitchen of the unhealthy junk that doesn’t support your new lifestyle! Refill your kitchen with grab-and-go foods that fit your macro goals.
Maybe you’ll start keeping your workout clothes in your top drawer. You could leave your waterbottle on the kitchen counter so it’s the first thing you see in the morning. Or, if better sleep is one of your resolutions, purchase blackout curtains and a sound machine to create a sleep-friendly environment.
- Increase Your Intrinsic Motivation
Intrinsic motivation—the drive to do something because it aligns with your personal values or feels inherently rewarding—is a key factor in long-term success. When we’re talking about weight loss, this is especially important! Relying on external rewards (like losing weight for someone else’s approval) often leads to burnout.
Like a muscle, you can strengthen your intrinsic motivation with certain exercises. Reflect on why you want to lose weight or improve your health in the first place. Is it because you want more energy to play with your kids? Do you want to feel stronger and more confident? Do you want to live a long life and feel your best year after year?
The more you connect your resolution with a deeper purpose, the easier it will be to stay motivating, even when the going gets tough.
Here’s an example: There are going to be many moments this year when you’re temped to break your health goals. The restaurant your friends picked is full of fried food. A bad night sleep makes your morning workout sound unappealing.
In these hard moments, think about how your resolution aligns with your bigger picture. Is your resolution about feeling great in your own skin? Living a longer, healthier life? Having wonderful, active memories with the grandkids? These intrinsic reasons are much more powerful than the short-term satisfaction of a cheat meal or skipping a workout.
Studies in psychology have shown us that when people are intrinsically motivated, they are more likely to succeed and maintain long-term results. The key is to focus on the “why” behind your goals, not just the “what” and “how.”
- Add a Strong Accountablility Structure
One of the biggest factors in sticking with a resolution is accountability. When you are actively tracking your progress, you’re much more likely to stay on course. Keep track of your food intake, workouts, and body measurements to stay focused, motivated, and aware of where you might need to adjust.
But self-accountability is just one piece of the puzzle. The most effective way to ensure you follow through with your goals is by involving others in your journey. Joining a weight loss program can make all the difference. Studies consistently show that individauls who participate in group-based weight loss programs are more likely to succeed and maintain their results long-term!
When you join a program that aligns with your health goals, you can connect with others who share your struggles, victories, and goals. Peer accountability can be the extra boost you need to keep going, especially when you face challenges.
Research explains that the people who have social support from a weight loss group or program, experience better, long-term results.
Joining a program like LEAN, which combines science-backed strategies with the power of group accountability will be the game-changer you need in 2025! With the right tools, mindset, and support, you’ll have everything you need to be part of the 8% who succeed. Let’s meet and make lasting change happen together!
