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6 Reasons You’ve Broken Your Resolutions & 9 Ways to Get Back on Track

What happened to New year, new you?
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I am all for body positivity. I also believe there is always an opportunity to be healthier and the best version of ourselves so we can live our best life. So if you’re looking to become the best version of yourself, read on.


New year, new you, right? But I’m guessing that 2022 hasn’t started out how you thought it would. Even if you didn’t make a resolution, chances are you still have a health goal for this year. According to a survey by YouGov, 48% of people want to lose weight, 54% want to eat healthier, and 59% want to exercise more. Add in the fact that 20% of resolutions are broken within the first week of January and you’ve got a royal mess. So if you’ve made weight loss a New Year’s resolution before and failed, you’re in good company. But don’t worry there’s still time to restart your health goals before Pride Month.

Let’s get “straight” for a moment on the 6 reasons why weight loss resolutions fail:


Lack of Planning

Losing weight means changing up your routine. It’s not enough to say you want to go from A to B, but you need to create a roadmap. What are the sacrifices you’re going to make to achieve your goal?

Lack of Discipline

You’re not committed enough. Sorry, but the truth hurts. Motivation is fleeting and only lasts a few weeks. What is your deeper WHY for losing weight?

Lack of Support

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When you came out, were you accepted into a larger, supportive community? Despite popular belief, the same applies to the health and wellness world too. Those who are fit and have lost weight themselves actually want you to succeed. Who can you depend on to walk along this journey with you?

Unrealistic Goals

Flashy ads telling you it’s possible to drop 30lbs in 30 days aren’t healthy. Nor is cutting out entire food groups, drinking only liquids, or making 20 bajillion changes at once.

Poor Recovering After a Setback

Oh crap, did you eat a carb? It’s all over now! Don’t let this mindset derail you from your goals. Mistakes happen and they are learning opportunities. Be good to yourself and keep your eyes moving forward.

Having a Vague Resolution

It’s not enough to say you want to “lose weight”. Subconsciously we allow ourselves to push that goal further into the future, eventually happening never.


Great, you now know why those resolutions fail, so let’s explore how you can crush your goals

January 1 is not Magical

Don’t put so much “weight” on January. Often we pressure ourselves into goals as punishment in response to our holiday eating patterns. The first step on a journey can start any month, any day of the week.

Progress over Perfection

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Most people quit as soon as they realize they can’t be “perfect.” Instead, focus on sustainable habits that you can improve over time. This can be eating one more nutritious meal or going for one more walk this week when compared to last week. Small and sustainable.

Focus on Your Mental Health

Practicing self-care and improving your mental health will naturally increase your body’s feel-good chemicals. You’ll feel more alert, do more, and naturally want to exercise and eat healthier. Daily gratitude is a great place to start.

Great Things Take Time

It is very frustrating when you’re making positive changes and not seeing the numbers fall off the scale. Quick-fix diets and programs prey on our subconscious but aren’t healthy. What IS healthy is following your routine, day after day. Sometimes you’re only a few weeks from a breakthrough

Workout Anywhere, Anytime

Exercise isn’t exclusive to the gym. You can get a great workout at home with just some bodyweight exercises or a streamed workout video. Walking the dog also counts as exercise!

Use Food to Regulate Your Mood

It’s fun to go out to eat with friends, but ultimately what we eat is what will either give or drain us of energy. Consuming healthier foods lead to increased energy and better moods while greasier foods cause sluggishness.

Don’t Neglect Your Favorite Foods

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Attempting a super-restrictive diet that doesn’t allow for nights out with your friends or your favorite foods won’t get you to your goals. Any time you deny yourself of anything, that one thing ends up being the only thing you think about and can eventually lead to a binge. Allow space to enjoy your favorite foods and keep your sanity

Get Specific with Your Goals

You need a number, and a timeframe such as “I’m going to lose X amount of pounds in X amount of weeks”. Once you have your main goal, think about some smaller daily goals such as eating protein at every meal or going for a 30-minute walk each day.

Focus on the One Thing

It’s impossible to fix something if you don’t know what’s wrong. Create a “struggling with” list.

Pick one thing that will make the biggest impact and create a plan to make it less of a struggle. Once you’ve mastered that thing, create a “working well” list and move it over. In time you’ll have a long list of things that have been working well that you can reflect back upon.

Photo by Way Home Studio
Chad Isaiah
Chad Isaiah (he / him) is a Certified Fitness Coach, getting his clients results beyond the numbers on the scale by helping them understand their value as a person. He believes that health and fitness should be a safe and inclusive space for everyone. Check out his training services over at Chad Isaiah Coaching.