How To Make Your New Year Resolutions Work

weight loss resolution

You know what, I’m not going to tell you that most people fail their New Year’s weight loss resolutions. I’m not going to do that because last year around 5% of people who set new year’s weight loss goals had actually succeeded. Since around 41% of Americans make resolutions every year, 5% of that would be 6 million people! That’s more than the population of Maryland, Wisconsin, Colorado, and the bottom 30 states. 

So how do you get onboard that train and keep your resolution this year? Well, it turns out that with a bit of clarity about your priorities balanced with optimism and knowledge of your personal strengths and weaknesses, it’s very much possible.

weight loss resolution

Weight loss success is about small, measurable goals

According to the leading psychologists on the subject, the success of achieving your goals lies less in the big things we usually associate it with (like willpower and self-control) and more in smaller ones, like setting smaller goals and patience.

Here are the 7 rules of New Year resolutions, as discussed by Dr. Paul Marciano and Dr. Mike Evans, doctors that specialize in the area of behavior modification.

  1. Set up your life to minimize temptations. Dr. Evans recommends using your high willpower moments to prepare for your low willpower moments. Get rid of the junk and processed food in your pantry and place healthier options front and center. Put together a healthier menu for the week ahead so you’re not tempted to munch on cookies or chips. The point here is not to keep fending off the urges but to minimize them.
  2. Make your goals smaller and more specific. When you talk about losing weight or living a healthier life, what do you mean exactly? If your goal is a vague ‘to get in shape’, then you’ve probably set yourself up for failure. Dr. Marciano recommends a SMART goal system: Specific, Measurable, Achievable, Relevant, and Time-bound. Spend some time thinking about your goals, write them down, and try to follow the system. When you’ve finished you will have a mini-plan complete with the time constraint. Perfect, moving on!
  3. Measure progress. Let us get one thing out of the way right away: using pounds as the only indicator of your weight loss progress is synonymous with setting yourself up for heartbreak. We’re not saying throw out your bathroom scales, but there are other (and better) ways to measure your success. Take progress selfies, measure inches lost with LikeAGlove’s smart shorts, step into your old jeans, monitor your heart rate, assess your sleep.
    weight loss progress

    LikeAGlove app’s progress graph shows your body measurements in inches

    The list goes on and on, but one thing we want to make clear is that progress is measured in many ways and if you don’t obsess over pounds lost and keep going you’ll see how much stronger you’re becoming, how much happier you are, that you’re now running 3 miles without stopping, and how much better you sleep at night.

    Useful Article: 5 Ways To Monitor Your Weight Without A Scale

  4. Be patient. Success is almost always an up-and-down curve: you do great one week but the next one could be tough. Making lifestyle changes takes time so stick with it and try to remember that it’s about the overall goal not short time gains and loses.
  5. Join a community.
    weight loss resolution

    Increase your chances by joining a support group

    Support from others, especially people who are working on the same issue or a goal can do wonders for your motivation and optimism, increasing your chances of success many times over. There are literally thousands of online communities you can join, from free to fee-based, no matter what your resolution is. Don’t care to do it online? There are local support groups you can find, just hop online and do a quick search. And if you’re shy, remember that there are people just like you in those groups and you’re helping and supporting them as much as they are you.

  6. Don’t ‘look for time’, schedule it. Forget about that old “I have to find the time” excuse. Instead, be proactive. Schedule your time at the gym, join that yoga or Zoomba class you’ve wanted to join for months now, add your evening walks to your calendar. Your new goals take priority over the habits you’re trying to change.
  7. Dust yourself off and try again. weight loss resolutionResilience is the ability to find the inner strength to bounce back from a setback. We’ve all heard the saying, vocalized in one way or another. And that’s what our last rule is about. When you’re struggling to keep up with your goals or if you’ve slipped up, don’t give up. This journey does not have to be perfect, it won’t be perfect. Get back up, dust yourself off, and keep going.

So this year we’re going to do it differently. We’re going to throw away big plans and set smaller, achievable goals; we’re going to measure the progress in a positive way; and we’re going to get up and keep going if we slip up. 

Whether you’ve been on a weight loss journey or starting afresh this year, the best of luck to you! 


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