7 Reasons You Didn’t Stick To Your Weight Loss Resolution

Weight Loss Resolution

Imagine sticking to your workout and accomplished your weight loss resolution. How good would that be?

If you could be the person you imagined when you started.

But right now, here you are. The first month of the year is almost over and you’ve already slumped back into your old routine. You haven’t changed much and you’re stuck fantasizing over what could’ve been. What went wrong?

But guess what! It doesn’t have to be that way.

Just 9.2% of people felt they achieved their New Year’s resolutions. And you can be one of them.

There’s a way you can be the person you imagined. And it’s not too hard to do. All the answers you need are right here in this article. To get them, you just need to read on.


7 Reasons You Didn’t Stick To Your Weight Loss Resolution



1. You Lack Persistence And Patience

You thought you would see a change in a week or two. Then you weight yourself to find out that you only weigh a pound less or even nothing at all. Frustrating, I know. But you’re not alone.

The reality is that losing a pound a week is healthy. So think about it like this: your weight loss goal is a marathon, not a sprint. It took you time to put the weight on and it’ll take you time to shave it off and maintain it.

So don’t get discouraged. Use this special self-motivator: I Will Persist Till I Succeed. Be patient.


2. You Don’t Care Enough About Your Weight Loss Resolution

You must care more than normal and more than necessary.

Know and understand your “why” because it will drive you.

It’s not enough to put your resolution on your vision board. Like motivational speaker, Eric Thomas (ET) says, you have to care about success more than you want to breathe. When you’re drowning underwater, the only thing you want to do is breathe. You don’t care about TV. You don’t care about anything.

Therefore, your weight loss goal must be the top priority.


3. You Thought You’d Just Wing It

Before taking action in anything, you must plan. Do research and then take action. Without a plan and a routine, you’re toast.

How do you plan?

Glad you asked.

Make it simple (more on that in a minute) and write SMART goals.

What are SMART goals?

Glad you asked. They are Specific, Measurable, Achievable, Realistic, and Timely. Maybe your goal looks like this: “Lose weight before the year is up.” This goal is good yet let’s get deeper into it. Answer these question and form it into a power statement. Also, this will be the statement you tell yourself every morning you wake up and every night you rest.

“How much weight do I want to lose and where do I want to lose it?”
“How can I keep track and benchmark the loss?”
“By what methods will I lose it? Gym, track, home?”
“Will I be able to do this given my other responsibilities? And if not what can I do to help achieve it?”
“What date do I imagine myself achieving this by?

Put all of these questions together to get your power statement. Example: “I will lose 20 lbs of fat by April 15th by going to the gym 3x a week and weighing myself every 3 weeks to mark on my calendar each loss.”

This is a SMART goal and a power statement so that you aren’t winging it. As a personal trainer, one of the worse things I see (and sometimes the best if I’m looking for clients) is a person coming into a gym walking around. They appear lost and confused, trying a couple of machines out. So, don’t be this person. Therefore, have an action plan. 


4. You Forgot To Reward Yourself

Creating goals and a plan helps you get started with a GPS. Rewarding yourself is the fuel to keep you moving. You must create benchmarks so that when you complete them, you can give yourself a small reward.

I don’t mean candy.

Rewards are those that don’t contradict what you are doing. You’ve made progress, don’t move backward.


“Eating crappy food isn’t a reward – it’s a punishment.” – Drew Carey

– Drew Carey


In fact, don’t reward yourself with food. You’re not a dog. How should you reward yourself? I can’t tell you, yet I can help you think about it with questions. “What are my hobbies?” and “How can I use this hobby to benefit towards my goal?”

Here is an example: I like to read. So to reward myself I bought a book about exercising and fitness.


5. Giving Yourself Too Many Excuses With No Solutions 

You can either make excuses or find solutions. You can’t do both. Recognize the moment you make an excuse, you care little and little about your goals. When the “but” starts to come, you’ve already started defeating yourself.

“I’ll go to the gym today, but I have to cook dinner and I’ll be too tired if I go. I’ll go tomorrow.”

Here are a couple of truths to think about: Tomorrow never comes. Timing is never perfect. And also, if you look for ways not to do something, chances are you won’t do it.

So think of solutions, not excuses. I realize some things are important and unavoidable. Just remember, some people see a 20 ft brick wall in front of them. Yet, some people see it as an opportunity to climb the wall to get them closer to their weight loss resolution.



6. Your Weight Loss Resolution Started Off Intense

You defeated yourself by going in too hard at the beginning and burning yourself out.

Start small. The road is long. Starting small makes your resolution easier than most think. First, change your diet, add in some walking for about 30 minutes, then some resistance training.

By setting small goals, the big ones become less overwhelming.

Speaking of starting small…


7. Your Routine Got A Little Complex

KISS your weight loss resolution. Keep It Super Simple. You don’t have to superset and combine everything you do at the beginning. Maybe later on, to keep it fun, but right now make little tweaks to what you already do.

Like to have dessert after a meal?

So, make your own 1 ingredient banana ice cream.

Some other simple suggestion? Park your car at the far end of the grocery store next time you go for those extra steps. Drink water instead of soda or sugary drinks. Also, take stairs instead of the elevator and escalator. Little simple actions like these help toward your bigger goals.

“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl, but whatever you do, you have to keep moving forward” – Martin Luther King Jr.



Your weight loss resolution is a journey. By creating a plan and taking small steps of action, you’ll complete the resolution. Set a date and make it a top priority. 

You can accomplish your goals when you set your mind to it. When you take your mind off, your chances go downhill. So, keep it up! You got this!


Action Item: Start Now! Leave in the comments below your power statement to achieving your goals (doesn’t have to be about weight loss).

If you found this post helpful then please don’t forget to share and help others!!!

About Seth 34 Articles
Seth Tubre is the Founder of The Success Owl. He is dedicated to success and helping others achieve success as well. He aims to assist by sharing what he has read and experienced.


  1. Hey seth! Great post! I feel really motivated to start working out again now that I know what I’ve been doing wrong both physically and mentally. Thanks for such an informative post! =] I look forward to reading more of your posts.

  2. That might have actually stung some people a little bit, but sometimes that is what it takes. Tough love. Because if you can’t tell it to yourself-or believe it from yourself, you have to hear from another source. Great article, Seth.

  3. Hi Seth! This is a great article. 🙂 I particularly like Number 1. I had a goal to get back in shape and was only losing about a lb. a week and was getting a little frustrated. Now my next goal is a 5k in May! I’ll keep this post in mind in case I start feeling discouraged or lazy lol. Thanks!

    • Glad it helps Amiel! Losing a lb a week is frustrating. Especially because we want quick results. It’s a challenge when the loss takes time. But you got it! Stick with it. I know you’ll run that 5k 🙂

  4. Hey Seth,
    Thank you for this motivation! I am one of the many who has a weight loss goal but never even gave myself a chance. I am hoping after reading this I will be motivated again!

    • Thanks Katie! You will gain your motivation back. People usually change when the pain of staying where they are is bigger than the pain to change. You got this!

  5. Hi, this is great and motivational post! I love the first quote! To be honest I never had problems with weight because I workout all the time, I’m addicted to working out.

    But you know sometimes you lose that burning motivation! I have saved your quote now whenever I want to eat some rubbish food I will read that quote so my mind would convert any junk food into punishment lol

    Thanks for sharing and keep these posts coming!

  6. Haha I definitely didn’t! I planned to exercise every day and even bought a treadmill to help me out but I’ve gone without using it! Must try harder because I know that I’ve got the persistence to see it through. If I can learn a new language I can certainly do this!!!

    • Wow, you know another language! Which did you learn?
      And you certainly can do! What the mind can conceive and believe, we can achieve. I believe in you!

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