Want to lose weight in 2025? How to make your new year’s resolution last

New Year, new goals - but how do you set a weight loss resolution that works?

The key to a realistic New Year’s Resolution for Weight Loss is to set a realistic goal that’s challenging but achievable. It will work best if it becomes part of your daily routine rather than as an add on that has an end-date. How do you get there? Here’s how you start.

If you’ve struggled with sticking to resolutions in the past, you’re not alone. Many people start the year with big plans to lose weight but find themselves giving up by February. 

The key is setting realistic goals that fit into your lifestyle. 

Start Small for Lasting Results

One of the biggest mistakes people make is setting overly ambitious goals. While it’s tempting to aim for quick results, studies in The British Journal of Nutrition show that losing 0.5 to 1 kilogram per week is the safest and most sustainable approach.

Instead of overhauling your entire routine overnight, focus on small changes like adding a 20-minute walk to your day or swapping out sugary drinks for water.

Pro Tip: Small wins add up. Celebrate progress like fitting into a favourite outfit or simply feeling more energised.

Be Specific with Your New Year’s Goals

Vague goals like “I want to lose weight” often fail because they’re hard to measure. Instead, set clear, actionable targets like “I will exercise three times a week” or “I’ll eat five servings of vegetables a day.” 

The more specific you are, the easier it will be to track your own progress and stay motivated.

Your goals don’t have to be a number on the scales, they can be about the activities that you are performing in order to reach your weight loss objectives.

Pro Tip: Need a plan to help you? At My Weight Loss Clinic, we specialise in creating personalised plans that help you set realistic milestones. Our tailored approach ensures that your goals are not only achievable but also designed to fit your unique lifestyle.

Build Habits, Not Restrictions

A successful resolution is about more than cutting calories. Focus on building habits that support your overall well-being. Include a mix of regular exercise, healthy eating, and quality sleep. Studies show the importance of combining these factors for long-term weight loss success.

Pro Tip: Instead of banning entire food groups, aim to fill half your plate with vegetables at every meal. This simple change can improve nutrition without feeling restrictive.

Don’t Be Hard on Yourself

Resilience is a key part of your journey to lose weight

Setbacks are normal – what matters is how you bounce back. If you miss a workout or indulge during a celebration, don’t let guilt derail your progress. 

Instead, focus on your long-term goals and get back on track the next day.

Sharing your journey with others can also make a big difference. Whether it’s a supportive friend or the expert team at My Weight Loss Clinic, having someone in your corner can help you stay accountable and motivated.

Thank yourself for starting the journey

Did you know that the medical issues that come from being overweight have now passed smoking as the leading health risk in Australia?

The research backs this conclusion. The Australian Institute of Health and Welfare (AIHW) reported during 2024 that being overweight (including issues with obesity) has now become the leading risk factor contributing to the disease burden in Australia – accounting for 8.3% of the total burden – compared to smoking which makes up 7.6%.

So if you’re reading this and wanting to lose weight in 2025, then you’re one of the Australians on the path towards success. It may not be easy, but you’re on it. And you should thank yourself for making that great call. Good on you!

7 Common Pitfalls in New Year’s Resolutions to Lose Weight

Going to hard on your goals

If you aim too high, you’re setting yourself up to fail. Aim to lose weight at a small, achievable rate – 0.5 to 1kg a week, or incorporating one new healthy habit at a time.

Relying on fad diets

Trendy diets often promise quick results but are typically hard to keep going and can even lead to nutritional deficiencies. You’re much better off to focus on what you can eat and moderation instead of what you have to cut out. Adopt a holistic, healthy, balanced eating habit which emphasises whole foods and can be repeated week on week, month on month.

Skipping meals to cut calories

Yes, skipping meals can cut your calories but it often ends up being counter-productive because it can slow down your metabolism or result in you overeating later in the day. Regular balanced meals with protein, fibre and healthy fats are much safer and smarter in the long run.

Diet without exercise or hydration

Diet is just one part of the equation. Teach your body to get used to a level of activity that you’re comfortable with as this can have positive mental health and aid in the effectiveness of your weight loss programme. Include both aerobic and strength exercises tailored to your fitness level aiming for 20 to 30 minutes a day. Drink plenty of water to keep your body hydrated from the increased activity.

Not tracking progress

How do you know how well you’re doing if you don’t measure your progress? There are lots of ways to track progress, and you don’t have to have a high-tech solution. Just grab a tape measure and work towards meaningful and achievable milestones.

Not sleeping enough

Poor sleep and high stress can negatively impact your weight loss journey by increasing cravings and reducing energy. During sleep, your muscles have time to rejuvenate from strength training as well. Prioritise 7-8 hours of quality sleep per night and try to have some stress relief practices like yoga in your daily routine.

Ignoring help from your friends

Friends and family can act as a great support brace for you in your weight loss journey so you don’t feel isolated or unmotivated. Share your goals with supportive freidns, family, colleagues or professionals like the team at My Weight Loss Clinic to help you stay focussed and to celebrate the successes you achieve along the way.

Your New Year, Your Success

So there you go. 2025 can be your year. At My Weight Loss Clinic, we understand that everyone’s weight loss journey will be unique. Our team helps you set realistic goals, create personalised plans, and provides ongoing support to ensure you reach them. With our guidance, you’ll build habits that lead to lasting success. Turning your new year’s resolution into real results.

Ready to make this year your healthiest yet? Start your personalised weight loss journey today and book a free consultation 

About My Weight Loss Clinic

My Weight Loss Clinic is dedicated to providing evidence-based, tailored solutions to help clients achieve their weight loss goals. With over 20 years of medical expertise, Nurse Practitioner Chris O’Donnell leads a team of qualified professionals registered with the Australian Health Practitioner Regulation Agency (AHPRA). The clinic is renowned for its personalised approach to healthcare, leveraging the decades of collective experience of its staff to address the unique needs of each client in their personal weight loss journeys. By combining medical expertise with a commitment to client well-being, My Weight Loss Clinic delivers safe, effective, and sustainable weight loss journeys for its clients.

My Weight Loss Clinic

We specialise in education and empowerment. We want this to be the last weight loss program you do.

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