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New Year’s Weight Loss Failure – The Top 6 Reasons Why People Fail to Lose Fat in the New Year

The holidays are gone and the New Year is here. Are you leaner and/or more muscular than last year? Have you reached your fitness goals? Unfortunately, statistically speaking, for 95-98% of you, the answer is NO! Here are the top 6 reasons people fail at their New Year’s weight loss resolutions.

#1. Unrealistic expectations:

Almost everyone is trying to lose too much fat too soon, and trying to change too many habits too soon. This results in great short-term progress, followed by a complete relapse. Sacrificing sustainability for instant gratification is a complete waste of time. Meaning, if you drop 10 pounds in 2 weeks, but then gain 10 back over the next 5 weeks, you haven’t really accomplished anything. You just missed 7 weeks. If you had taken your time and gone to work on your real lifestyle (versus dieting), then you could have lost 7 pounds of real body fat (instead of weight). And, if you’d done this the right way, you’d have a good chance of keeping it off for life.

Even when people are trying to make habit changes, they often try to go too far too fast and then give up around week 2. Try this instead:

* List the top 4-6 habits you need to change (here’s a good list:

-Start a smart exercise plan 3 days/week

-Start eating a healthy breakfast of eggs and fruit (no bread) daily

– Stop receiving second helpings

-Stop drinking your calories (replace alcohol, soda, and juice with water, seltzer, diet soda, Crystal Light,

green tea and real fruit)

-Make the last meal of the day low carb – animal protein (fish, steak, etc.) + vegetables + small amount of healthy fat

– Adopt the “one or none” rule, that is, you either have an alcoholic drink or you don’t have any.

* Choose one or two that will give you the most bang for your investment of time and energy

*For 2-4 weeks just focus on creating these one or two habits

* Put everything else in maintenance

*Once you’ve made the new habit a regular part of your lifestyle, you can move on to the next one on the list

* Over time you will have created a lifestyle that will not only shed your fat, but also shed your fat. Sure, it will be slower at first, but how well have quick fixes worked in the past? Still haven’t gained all the weight back? How long do you want to keep it off this time?

#2. Lack of commitment:

Paradoxically, many people are overly ambitious and under-committed. A big part of the lack of commitment is taking on too much in the first place. Human beings have limits to how much they can change at any given time; frankly, it’s a pretty small number like 1 or 2. Even with a good plan, like the one above, some people will still screw it up.

For example, decide that 3 smart workouts per week in M, W, and F is the best new habit you can develop. This is a good guess as you can realistically expect to lose about 1lb of fat per week with no diet changes on one of my training plans IF you are consistent in doing it as written and on non-consecutive days (ie Tuesday, Thursday and Saturday). Click here to see the free plan I came up with last summer.

Your new workout habit needs to become a real priority. That is, it must be more important than something else, like watching more TV, sleeping, etc. It should be scheduled, and should be done, ESPECIALLY when there are conflicts in your schedule; this is how you create a real new habit.

#3. Making things harder than they really are:

Mark Twain said, “I’m an old man and I’ve known many troubles, but most of them never happened.” Most of the “problems” people have exist only in their imaginations. Now, emotionally, they are as real as the roof of your house, but in reality, they are only make believe.

Why does a regular exercise routine have to be so hard? it doesn’t It isn’t, unless you do something difficult in your mind. I train 4-5 days a week and basically never miss a workout. I don’t miss them because I have work to complete. I do not miss them because I need to carry my charity. I don’t miss them because I need to complete one of my two newsletters. I don’t miss them because I’m tired and only got 4-5 hours of sleep the night before. I don’t miss them because I attend a really fun social event. I don’t miss them because someone else messed something up and I had to clean up their mess. I don’t miss them for bioanalytical chemistry finals. I don’t miss them for any reason except maybe the flu.

NO, it’s NOT because I’m so “hard core”, or so disciplined, or anything like that. That’s why I love it. I love the feeling of being fit, healthy and energetic. I love how she looks really fit. I love making progress: lifting more weight, getting bigger, getting leaner, more athletic, etc. I love to move forward and feel good almost all the time. And because I LOVE it, I don’t even let the thought of missing a workout for ANY REASON cross my mind.

The question is not, “how can I fit this workout in with everything else I have to do?” Because 80% of those other things you think you “have to” don’t matter. If you didn’t, 1 week later it wouldn’t matter and no one, not even you, would care. But, missing a workout, that will matter every day of your life. This is something really important, not just urgent, not just a habit, not just something you do because you’ve always done it that way.

#4. Poor goal setting

In 1953, Yale did a study of its graduating class and found that about 3 percent had written goals with plans to achieve them. Others had notions, desires, goals in their heads, or had no idea where they were going. In 1973, Yale followed up with the class of 1953 and found that the 3% with written goals and plans were worth more than the other 97% combined.

#5. Lack of measure

If someone sets a specific New Year’s weight loss resolution, such as “I want to lose 20 pounds,” when do they check it? Next New Year when they get hammered and feel bad because they suddenly remember they haven’t lost 20 pounds. You have to answer the question “How am I doing?” every week with a number. This is not even difficult or time consuming. It takes less than 2 minutes to measure your waist (boys), or measure your waist, hips and thighs (women) and compare them to last week’s numbers.

#6. No or poor plan

The cliché “If you fail to plan, then you plan to fail” is very, very true. Just because it’s a cliché, doesn’t mean it’s somehow irrelevant.

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