Journal with words Diet Plan handwritten. Pink dumbbell with measuring tape wrapped around it. Green apple.

Simple Weight Loss Resolutions for the New Year

Explore practical weight loss resolutions that go beyond the scale. Learn to set SMART goals, choose healthier foods, and enjoy sustainable exercise routines. Start your journey towards a healthier, happier you!


Every year, as the clock strikes midnight on New Year's Eve, millions of people around the world make resolutions with the best of intentions. These resolutions often revolve around the pursuit of better health and fitness, such as losing weight or getting fitter.

However, statistics show that a significant number of these resolutions are abandoned within a few weeks. In fact, researchers suggest that only 9% of Americans who make resolutions complete them. Research goes on to show that 23% of people quit their resolution by the end of the first week, and 43% quit by the end of January.

The desire to lead a healthier life is admirable, but what if there was a way to set goals that are not only attainable but also sustainable?

In our exploration of simple weight loss resolutions, we will provide practical advice, expert insights, and tips to help you embark on a journey toward a healthier you. By focusing on achievable and sustainable goals, you can significantly increase your chances of success and losing weight.


Read more: How to Stay Consistent with Working Out


Setting the Stage for Success

Success in any endeavor begins with the right mindset. As the renowned motivational speaker Tony Robbins once said, "Setting goals is the first step in turning the invisible into the visible." This quote serves as a reminder of the extraordinary power of goal-setting. Your quest for better health and weight loss starts with the goals you set.

Imagine your weight loss journey as a marathon rather than a sprint. While rapid changes may yield short-term results, they're often challenging to maintain. Instead, by focusing on a mindset of sustainable, long-term changes, you are laying the foundation for lasting success.

Let’s explore 7 simple weight loss resolutions so you can achieve your goals:

Table covered with plates filled with healthy food

1. Adding, Not Restricting

One of the first simple weight loss resolutions involves shifting your perspective on eating. Instead of fixating on what to cut from your diet, consider what you can add. The concept is simple yet powerful: by adding healthier foods to your daily intake, you can naturally crowd out the less nutritious options.

A good starting point is aiming to consume at least five servings of fruits and vegetables each day. This not only provides your body with essential vitamins and minerals but also helps fill you up with nutrient-dense, low-calorie foods. Nutrition experts support this approach as a way to make your diet more balanced and satisfying, ultimately contributing to weight loss.


Read more: Eat More, Weigh Less: Sustainable Weight Loss


2. Revamp Your Food Environment

Your food environment plays a crucial role in shaping your eating habits. It starts at the grocery store. When you stock up on healthy and wholesome foods, you set yourself up for success. Make a list and shop weekly to ensure you have a variety of nutritious options readily available.

While at the supermarket, aim to fill your cart with fresh produce, lean proteins, and whole grains. Avoid the temptation of processed and sugary snacks. By controlling your food environment, you're less likely to give in to unhealthy cravings, and you'll be better prepared to make sound food choices at home.


3. The Power of Breakfast

Breakfast is often touted as the most important meal of the day and for a good reason. It kickstarts your metabolism, provides essential nutrients, and can set the tone for your eating habits throughout the day. Skipping breakfast may lead to mid-morning cravings and overindulgence later.

To harness the power of breakfast consider options like a veggie egg white omelet with whole-grain toast or Greek yogurt with a sprinkle of heart-healthy walnuts. These choices offer protein, fiber, and complex carbohydrates, helping you stay full and energized. By beginning your day with a nutritious breakfast, you're less likely to reach for unhealthy snacks or overeat during the day.


Read more: 10 Reasons Why Breakfast Is Important

Family walking outdoors during the fall

4. Finding the Right Exercise Routine

Achieving your simple weight loss resolutions isn't just about what you eat, it's also about staying physically active. Combining a healthy diet with regular exercise is a winning combination. The key is to find a workout routine that suits you.

The options are vast, from gym workouts to home-based exercises, outdoor activities like hiking or cycling, and group fitness classes. The most important aspect is to enjoy what you're doing. If you despise the gym, don't force yourself to go; instead, explore alternatives like yoga, dancing, or brisk walking. Exercise should be something you look forward to, as this makes it easier to stay committed to your weight loss journey.


Read more: Walking as an Alternative to Exercise


5. The SMART Way to Set Goals

When it comes to simple weight loss resolutions, it's not just about setting goals - it's about setting SMART goals. SMART stands for Specific, Measurable, Attainable, Relevant, and Timely. These criteria provide a structured framework for effective goal-setting.

For example, rather than saying, "I'm going to exercise more this year," a SMART goal would be, "I will walk for 30 minutes every Monday, Wednesday, and Friday morning." These goals are specific, measurable (you can track your progress), attainable, relevant to your health, and have a clear time frame. SMART goals help you stay focused and motivated throughout your journey.


6. Identifying Motivators

To succeed in your quest for a healthier you and achieve your simple weight loss resolutions, it's essential to identify strong motivators. While weight-related goals are common, it's often more meaningful to consider other aspects of your life that can improve with better health.

For instance, you might aspire to play with your kids, run a 5k, or simply enhance your overall quality of life. These non-weight-related motivators can keep you focused and driven throughout your journey. Additionally, you can reward yourself in ways that don't involve food. Treat yourself to a spa day, buy a new book, or enjoy a movie night – these rewards can reinforce your commitment to health.

Woman stepping on bathroom scale

7. Measuring Success Beyond the Scale

While the number on the scale is often the go-to measurement for weight loss, it has limitations. Your body is complex, and many factors influence your weight. Instead of solely relying on the scale, consider alternative ways to measure success.

Track your progress by measuring your waist, arm, and thigh circumference. Observe how your clothes fit or note how everyday activities become easier. These non-scale victories provide a more holistic view of your accomplishments. Furthermore, they can be powerful motivators, reminding you that your efforts are paying off, even if the scale doesn't always reflect it.


Read more: The Secret for Weight Loss


In the quest for a healthier and happier you, the path to success begins with setting simple weight loss resolutions. The New Year may have brought the motivation to make changes, but the key to long-term success is rooted in sustainability and moderation.

By adding nutritious foods, revamping your food environment, starting your day with a hearty breakfast, and incorporating enjoyable exercise into your routine, you're taking significant strides toward a healthier lifestyle. Remember to set SMART goals, find powerful motivators beyond the numbers on the scale, and measure success through various non-scale victories.


Read more: Coping with Holiday Stress Eating


The journey to better health is a marathon, not a sprint. It's about creating a life where wellness and balance are the norm. So, as you embark on your weight loss journey, implement these simple changes, and keep your eyes on the prize - a healthier, happier, and more vibrant you. Here's to a successful and fulfilling journey towards a better you!