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28-day weight loss challenges. 6 pack abs in 6 weeks, there are plenty of these programs advertised online and in gyms everywhere.

You lost a decent chunk of weight in a month. Fair play. That’s great. Really, it is. But can you sustain it? Can you continue this fat loss process? Can you keep off the weight you lost in that month? 9 times out 10, the answer is no.

Why? Because 9 times out of 10 the approach you have used is unfortunately unsustainable. You were just about able to keep the head down and stick with the plan for the 4-6 weeks. But like all unsustainable approaches, you broke and ended up right where you started.

The New Year brings a renewed focus and energy for achieving health and fitness goals. While this can be an exciting and inspiring time of year, creating and achieving long-term weight loss goals can often feel overwhelming. Therefore, setting short-term goals to work toward small wins can help create sustainable habits that lead to long-term weight loss success.

My advice is to make small changes to nutrition, your exercise routine, your sleep, etc. Small changes that are manageable, that will not be overwhelming and allow you to implement them for long periods of time. You can then progress these changes as you go, as you become comfortable to do so.

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The results may be at a slower rate initially, but they will be consistent and they will allow you to enjoy a happier, healthier lifestyle. Play the long game. Your body and your mental health will thank you for it.

Reflection, preparation, and celebration of small wins can be effective tools in helping you tackle your larger long-term health and fitness goals. By taking the time to establish an action plan that leads to positive behavior change, you can have success in achieving small weight loss wins that lead to bigger goals to start fresh in the New Year.

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