Then, it’s time to set some serious New Year's resolutions, right? Not so fast …
New Year’s Resolutions Don’t Work.
Research has shown that 92% of New Year’s Resolutions fail by March.
In January, many of us set resolutions to lose weight and live healthier with the best intentions, but then life happens, and we lose motivation, stop our resolutions, and quickly find ourselves falling back into old patterns.
But here's the TRUTH (and some good news) — It is 100% possible to achieve your weight loss and health goals!
You need a much smarter and proven approach to win. A real plan that helps you build life-long, sustainable habits, not just some empty words.
Here at the Fit Father Project, we’ve personally coached over 25,000 fathers through successful weight loss transformations – where the results actually stick around.
In the New Year weight loss plan we lay out below, we'll show you the five key steps to ensuring you see successful results this year!
Ready to finally get the results you desire?
Find out how to achieve ANY health goal by doing three things that most people overlook!
New Year Weight Loss Plan For Men – The 5-Step Guide To Success
Step 1. Instead of setting big year-long goals, start by creating a crystal clear 30-day target.
Most resolutions that FAIL look something like this…
“I want to (insert vague health improvement – i.e. lose weight/get fitter/be more active) by the end of this year.”
The BIG problem with this approach is that it’s very difficult for our brains to emotionally back these types of vague long-term goals.
- First, it’s hard for our brains to visualize complete progress when we’ve been struggling for so long.
- Second, our brains often don’t even fully believe we can accomplish those changes we are creating resolutions for.
With these vague resolutions, we wish for health changes rather than making specific commitments.
Massive goals with a lack of specificity always lead to poor results.
Instead of vague year-long goals, start with small, clear 30-day milestone goals.
Clearly defined short-term “milestone goals” help you…
- Set an achievable target. With 30-day goals, you will clearly see the first milestone marker of your ultimate goal.
- Build your confidence & motivation. Nothing builds momentum and motivation like early progress. After your initial results, you will be in a stronger position to set bigger goals.
- Help you take action. It’s much easier to identify the immediate action steps you can take in the next month than to visualize a total life overhaul with a big, vague goal.
Take this year’s health transformation one step at a time with some crystal clear 30-day goals.
The best 30-day weight loss milestone goals contain the following:
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- A specific weight loss target (written in the present tense)
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- Clearly defined end date
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- 2-3 action steps that you will implement
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- The reason WHY you want to lose weight
Here is an example of a GOOD 30-day New Year weight loss plan for men:
This goal written above is a good starting point for a New Year weight loss plan for men.
It honors the fact that healthy eating and daily activity are the two most important factors for losing weight.
Achievable milestone goals are necessary for your success.
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Step 2. Write down your starting body statistics.
Now you have your clear goal and 30-day milestone, you need to get clear about your exact starting stats.
Here are a few baseline stats we recommend you take inventory on:
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- The reason WHY you want to lose weight.
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- Your current weight.
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- Your current body-fat level (ideally measured with DEXA scan/caliper).
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- Your current average energy level (on a 1-10 rating scale).
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- Your current sleep amount (number of hours).
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- Your current average daily water intake (number of ounces).
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- Your current average daily exercise amount (number of minutes).
This isn’t about beating yourself up for what you’re not doing … it’s about taking an honest inventory of where you’re starting so you can look back on your progress over the next 30 days.
It's also a good idea to take pictures of the front and side of your torso to track your progress.
Although weight and body fat percentage numbers are things we will be tracking, photographs are EXTREMELY useful to see the progress you're making.
Sometimes, when your weight is not moving down as fast as you’d like, your body is recompositioning with more muscle mass. Pictures taken 7-14 days apart help visualize these changes.
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Step 3. Set your daily, weekly, and monthly habits.
At this point, you have your goal 30-day destination and start point. Now, all you need now is the route.
Specifically, we need to identify the highest-leverage health habits that will get you from Point A (your current stats on Day 1) to Point B (your goal stats on Day 30) in the easiest and most efficient manner possible.
To make this guide super useful for you, I am going to break things down into the daily, weekly, and monthly habits and action steps we recommend you follow to produce the most effective results.
6 Action Steps To DO DAILY
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- Drink a minimum of 2.5-3 liters of water. Start with 1 liter within 30 minutes of waking up. This is essential for more things than can be listed here!
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- Weigh yourself daily and write it down. Try to do this at the same time each day, in your birthday suit. I would suggest first thing, before your morning shower.
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- Perform 30 minutes of physical activity. Literally, anything that gets you slightly out of breath and a light sweat on (a brisk walk, an exercise class, bike riding, gardening, punching bag, etc.). Instead of starting an intense workout routine that will make you so damn sore that you can’t move for the rest of January, start with daily activity instead. Research shows that daily activity works very well for weight loss
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- Pack healthy meals for work. Use prepped and stored food to put together meals for the day (learn more about this in Weekly Tip 2, coming up next).
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- Write in a journal. Taking 5 minutes in the morning and 5 minutes in the evening is perfect to jot down what you will do to achieve your goal and what you have done/could do better.
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- Stretch. A quick 5-10 minute stretch routine each morning is great for you to get blood circulating and joints lubricated, helping you prepare to take on the day.
4 Action Steps To DO WEEKLY
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- Evaluate your week's progress. Review the week and note what went well, what improvements would have made the week better, and what you will change next week.
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- Grocery shop for the coming week. List out what you will need and go to the grocery store to stock up on the necessities.
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- Meal prep for the following week. Once you have your chosen foods, prep them for the coming week so that you can grab and go each day.
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- Plan your activity for the next 7 days. Take a look at your gym's schedule or arrange workouts with friends and family. Whatever you are going to do, schedule it and get on it!
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3 Action Steps To DO MONTHLY
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- Evaluate your measurements. Whatever measurements you took at the beginning of your journey, now is the time to re-take and see the results. Jot them down on the same sheet of paper or log them in a tracker. Anywhere you can compare them is ideal.
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- Adjust course as necessary. Depending on what your results show, you can change your activity and nutrition. If you are on course, there may be nothing to change, but if you aren’t, a change may be necessary. Be honest about your nutrition and make any changes where you know you may have slipped. Likewise, be honest about any exercise sessions you may have missed or the levels you have exerted yourself.
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- Have another photo shoot. If you took the front and side torso photographs we suggested, each month would be a good time to re-take and compare these, too.
Step 4. Be honest and realistic.
Is losing 2 pounds of body fat per week a realistic goal for you?
Will you honestly make time to exercise for 30 minutes, 6 days per week, and will you ensure you follow a meal plan that controls your calories every day?
If you cannot answer these with a 100% yes just yet, then scale back and set a goal you know has steps you can honestly take.
- Can you exercise for 30 min, 4 days per week? Great! Start there.
- Can you only commit to healthy eating M-F to start? Perfect. Start there.
In cases like this, you need to be honest with yourself and set your expectations within the realms of possibility to start with.
As you progress on and see the results of a healthier lifestyle, you will be more prepared to make the additional effort required for better results on your New Year weight loss plan.
Set realistic goals at the start, and you will be much more likely to continue, improve, and get the results you want.
Step 5. Be kind to yourself, and consistency will follow.
Losing weight and getting healthy is an incremental process.
You didn’t gain weight overnight. It probably happened slowly over weeks, months, and years of unhealthy eating, sleep, and exercise habits.
In a similar vein, it will take some time to get back into shape.
YES, you can 100% achieve ANY weight loss goal you desire with the proper plan and accountability coaching.
YES, it is a great feeling to write down a MASSIVE goal and visualize how good it will feel to see yourself in the mirror much leaner and more energetic, but weight loss generally happens in 1-pound increments.
Celebrate those little wins.
Treat yourself kindly and celebrate every pound you lose. That will keep you motivated to stay consistent on your New Year weight loss plan.
Consistency will ultimately help you reach your goal weight.
THIS CAN BE THE YEAR you get the weight off for good!
As much as we guys like to do things on our own.
Setting pride aside and getting help and expert support can be one of your SMARTEST decisions.
You don’t have to try to lose weight by yourself. Get a program and coach who knows exactly what you should be doing, and follow that plan.
Left to your own devices, slipping back into old patterns and losing motivation is a thousand times easier.
We know. We help thousands of guys fix these problems every single day.
Our expert training staff at the Fit Father Project is here to help motivate and push you in the right direction if you're ready to finally get this area of your life handled.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a New Year weight loss plan.
