Don’t Waste You Money Or Time By Joining The Gym…Yet Jonathan Ressler, January 15, 2025 Why Most New Year’s Resolutions Fail (And How to Make Yours Stick) Hi, I’m Jonathan Ressler, and I’m here to give you the hard truth about New Year’s resolutions, especially when it comes to weight loss and fitness. Every January, millions of us set out with big dreams: “This is the year I’m going to lose weight,” or “I’ll hit the gym every day starting now.” It’s exciting. Motivating. For a couple of weeks, anyway. Then comes Quitters’ Day—that dreaded second Friday in January—when the majority of those resolutions crumble. The gym thins out, meal plans get abandoned, and that initial motivation vanishes faster than a plate of cookies at a holiday party. Death day for weight loss resolutions. Why does this happen every year? Is it laziness? Lack of willpower? No. It’s because most people dive into external solutions—joining a gym, following a strict diet—without addressing the internal work that needs to happen first. Real, lasting change doesn’t start with a gym membership or a restrictive eating plan. It starts in your mind. In this post, I’ll guide you through why resolutions fail and what you can do to make yours stick. We’ll tackle emotional triggers, bust myths about weight loss, and focus on small, practical changes you can implement right now. Because transformation isn’t about being perfect—it’s about progress. Let’s dive in. Why Most Resolutions Fail by Quitters’ Day Let’s talk about Quitters’ Day. It’s the day when most people give up on their New Year’s resolutions. That’s right—within just two weeks, the majority of us throw in the towel. Why? 1. We Set Unrealistic Expectations “I’m going to work out every day!” or “I’ll cut out all sugar and carbs!” Sound familiar? These goals are overly ambitious, setting you up for failure. When life gets in the way—and it always does—you miss a workout or cave to a craving, and suddenly you feel like a failure. 2. We Rely on Motivation Alone Motivation feels amazing, but it’s unreliable. Some days you wake up ready to conquer the world, and other days you barely have the energy to roll out of bed. If your entire plan depends on feeling motivated, it’s only a matter of time before you quit. 3. We Ignore the Mindset Work This is the big one. Most resolutions focus on external actions—what you’ll eat, how often you’ll exercise—but skip over the internal work. Why do you overeat? Why do you stop going to the gym? Without addressing the mental and emotional side of change, old habits come roaring back. The Role of Mindset in Weight Loss and Fitness Here’s the truth: if you don’t get your mind in the right place, no amount of gym time or kale salads will give you lasting results. Your mindset shapes everything—your habits, your reactions to setbacks, and your ability to stick with change long-term. 1. The Stories We Tell Ourselves We all have internal narratives about our bodies, our habits, and our ability to change. Maybe you tell yourself: “I’ve always been overweight—it’s just who I am.” “I’ll never stick to a diet.” “I’m too busy to work out.” These stories feel real, but they’re not. They’re excuses, often born from fear or past failures. The good news? You can rewrite them. Emotional Triggers and Weight Loss Let’s get real: for many of us, food isn’t just fuel. It’s comfort, celebration, and a way to deal with emotions. Understanding your emotional relationship with food is key to breaking unhealthy patterns. Common Emotional Triggers Stress:Ever had a rough day and found yourself elbow-deep in a bag of chips? Stress eating is common because certain foods (especially sugary or fatty ones) trigger feel-good chemicals in the brain. Boredom:Sometimes, we eat not because we’re hungry, but because we’re bored. Food becomes entertainment. Loneliness or Sadness:Food can be a temporary fix for emotional pain, filling a void or distracting us from uncomfortable feelings. How to Overcome Emotional Eating Recognize Your Triggers:Start paying attention to why you’re eating. Are you actually hungry, or are you stressed, bored, or sad? Find Alternatives:If you’re eating for reasons other than hunger, replace that behavior with something else. Take a walk, call a friend, journal, or try a relaxation technique like deep breathing. Pause Before Eating:When the urge to snack strikes, pause and ask yourself: Am I really hungry, or do I just want to change how I feel? If it’s the latter, find another way to address your emotions. Transforming Negative Self-Talk The way you talk to yourself matters. If your inner voice is constantly saying, “I’ll never lose weight,” or “I always mess up,” it becomes a self-fulfilling prophecy. How to Change Your Inner Dialogue Catch Negative Thoughts:The first step is awareness. Pay attention to your self-talk and notice when it turns negative. Reframe Your Thoughts:Replace negative thoughts with empowering ones. For example: Instead of, “I’ve failed at diets before,” try, “I’ve learned what doesn’t work, and now I’m trying a new approach.” Instead of, “I’ll never be healthy,” say, “I’m taking steps every day to improve my health.” Practice Gratitude:Focus on what your body can do, not just what it looks like. Be grateful for your strength, your endurance, and your progress—even if it’s small. Small, Practical Changes That Add Up Lasting change isn’t about massive overhauls. It’s about making small, consistent tweaks that you can stick to over time. Here are some practical tips to get you started: 1. Start Your Day with a Glass of Water Dehydration can masquerade as hunger, leading to unnecessary snacking. Begin your day with a glass of water to hydrate and energize. 2. Replace Unhealthy Snacks with Nutritious Options Instead of chips or candy, keep healthy snacks like fruits, nuts, or yogurt on hand. If it’s convenient, you’re more likely to reach for it. 3. Plan Your Meals Meal planning helps you avoid last-minute decisions that lead to poor choices. Set aside time each week to prep healthy meals and snacks. 4. Focus on Portion Control You don’t have to eliminate your favorite foods—just enjoy them in moderation. Use smaller plates, measure out servings, and eat slowly to give your brain time to register fullness. 5. Celebrate Small Wins Did you skip dessert today? Get outside for a walk? Drink more water? Celebrate it. Small wins add up, and acknowledging them keeps you motivated. 6. Learn to Say No Social pressure to overeat is real. Practice politely declining food or drinks that don’t align with your goals. 7. Create a Routine Habits stick when they’re part of a routine. Schedule your workouts, plan your meals, and set aside time for self-care. 8. Remove Temptations If certain foods trigger overeating, keep them out of the house. You can’t eat what you don’t have. 9. Prioritize Sleep Poor sleep messes with hunger hormones, making you crave high-calorie foods. Aim for 7–9 hours of quality sleep each night. 10. Be Patient with Yourself Change takes time. Focus on consistency over perfection, and remember that every step forward is progress. Aligning Your Mindset with Your Habits Mindset and habits go hand in hand. Once you’ve started working on your mindset, it’s time to align your thoughts with actionable steps. This doesn’t mean you need to be perfect—it means being consistent and intentional. The Bottom Line: Change Starts from Within If you’ve struggled with resolutions in the past, know this: you’re not alone. But you don’t have to repeat the same cycle this year. Lasting change doesn’t start with a gym membership or a crash diet—it starts with your mindset. When you take control of your thoughts, recognize and address emotional triggers, and focus on small, manageable habits, you set yourself up for success—not just for January, but for life. This year, let’s skip Quitters’ Day. Together, let’s make small, meaningful changes that truly stick. Podcast DietsJonathan ResslerLose WeightShut Up And ChooseWeight Loss