Where to Start if Your New Years Resolution is to Lose Weight

When it comes to weight loss, it’s easy to think it’s all about calories in versus calories out. But the truth is, weight loss resistance often has little to do with calories and more to do with mindset, behaviors, and underlying physiological barriers.

If your New Year’s resolution is to lose weight, understanding these barriers and focusing on sustainable, enjoyable habits will set the foundation for success. Here’s how to rethink weight loss and create a plan that’s both effective and fulfilling.

Understand Your Barriers to Weight Loss

If you’ve struggled with weight loss in the past, it’s not because you lack willpower—it’s because deeper barriers are at play. Identifying these barriers is the first step in overcoming them.

1. Self-Sabotage

• Self-sabotage often involves negative self-talk or behaviors that undermine your progress.

• Examples include skipping workouts after indulging in a treat, avoiding meal prep, or labeling yourself as a failure after one slip-up.

2. All-or-Nothing Thinking

• Unrealistic standards like aiming for perfection or making extreme changes can set you up for failure.

• Missing a single goal often spirals into abandoning the entire plan.

3. Emotional Eating

• Eating to cope with stress, sadness, or boredom disconnects you from true physical hunger.

• Recognizing emotional triggers and creating non-food coping strategies is essential.

4. Hormonal Imbalances

• Hormones like leptin and ghrelin regulate hunger and fullness but can become imbalanced, disrupting these signals.

• Cortisol spikes from stress or poor sleep can increase cravings for sugar and carbs.

• Insulin resistance and glucose dysregulation can make fat loss more challenging.

5. Sluggish Liver

• A sluggish liver can impact your ability to detoxify and metabolize fat.

• The liver plays a crucial role in processing hormones, toxins, and nutrients, and when it's overwhelmed, it can contribute to weight loss resistance.

6. Over- or Under-Exercising

• Overexercising can increase cortisol, stressing your body and hindering recovery.

• Underexercising or a sedentary lifestyle can slow metabolism and reduce muscle mass.

7. Other Contributors

• Sleep Deprivation: Disrupts hormones that regulate hunger and stress, leading to overeating.

• Low-Quality Foods: Processed foods and nutrient deficiencies fuel inflammation and hinder progress.

• Chronic Stress: Triggers cravings, disrupts digestion, and lowers motivation.

Practical Tips for Success

1. Focus on Enjoyment

Long-term success isn’t about punishment; it’s about building habits you love.

• Exercise You Enjoy: Explore yoga, dancing, hiking, or strength training—movement should feel good.

• Meals You Crave: Love burgers or pizza? Upgrade the ingredients (e.g., grass-fed beef, sprouted grain buns, fresh mozzarella).

• Mindset Shift: Reframe weight loss as an act of self-care and gratitude for your body.

2. Clean Up Your Plate

Focus on improving the quality of foods you already enjoy.

• Swap conventional eggs for pasture-raised, refined pasta for chickpea pasta, or store-bought dressing for a clean brand like Primal Kitchen.

3. Balance Your Blood Sugar

• Include protein, healthy fats, and fiber in every meal to stabilize energy and reduce cravings.

• Always pair your carbs with a buddy (fats + protein).

• Reduce blood sugar spikes by 30% through drinking 1 tbs diluted AVC 5-10 min prior to meal.

4. Support Your Liver

• Daily Liver Support: Start your day with warm lemon water, ginger tea, or dandelion root tea.

• Cruciferous Veggies: Add broccoli, cauliflower, or kale to your meals to enhance detoxification.

• Liver-Supportive Herbs: Incorporate milk thistle, burdock root, or turmeric for added support.

5. Commit to Eating Out Less

• Minimize eating out by just two meals a week to start, and work up to more.

• Home cooking allows you to control ingredients, portions, and hidden calories.

6. Prioritize Sleep and Manage Stress

• Sleep: Aim for 7–9 hours per night with a calming bedtime routine.

• Stress Management: Practice mindfulness, journaling, or breathwork to lower cortisol.

7. Stay Hydrated

• Drink water throughout the day and include electrolytes, especially if you’re active.

8. Move Your Body Intentionally

• Incorporate strength training and low-impact activities like walking or Pilates.

• Consistency matters more than intensity—make it something you can stick with.

9. Measure Progress Beyond the Scale

• Focus on improvements like better energy, sleep quality, and clothing fit.

• Celebrate small wins to stay motivated.

How to Make It Easy and Adaptable

Simplicity and adaptability are key to building habits that stick. Start with these tips:

1. Upgrade Your Regular Foods: Make a list of foods you eat most often (e.g., eggs, bread, salad dressing) and replace them with higher-quality options:

   • Pasture-raised eggs

   • Sourdough bread

   • Raw cheddar cheese

   • Primal Kitchen or homemade dressings

2. Drink Your Daily Liver Support: A simple detox drink (like warm lemon water or dandelion tea) each morning can work wonders.

3. Minimize Eating Out Gradually: Begin by reducing takeout meals by just two a week, and slowly work toward eating out less often.

4. Practice Daily Affirmations: Reframe your weight loss journey as an act of love. Use affirmations like:

   • I nourish my body with care and respect.

   • I am patient with myself and celebrate my progress.

   • My journey is about health and joy, not punishment.

5. Practice Mindful Eating: Focus on mindful eating during one meal each day. Eat without screens, chew slowly, savor the flavors, and listen to your hunger cues.

6. Eat Protein and Veggies First: At every meal, start with protein and vegetables to support blood sugar balance and satiety.

Final Thoughts

Weight loss is about more than changing your body—it’s about transforming your habits, mindset, and relationship with food. By addressing barriers like hormonal imbalances, emotional eating, or a sluggish liver and focusing on joyful, sustainable habits, you’ll build a healthier, happier version of yourself.

This year, let your journey be fueled by self-love, not restriction. Start small, adapt often, and celebrate every step forward. Here’s to progress and fulfillment in 2025!