Don’t give up!

Sad fact:

Statistically speaking, January 17th is the day most people give up on their fitness resolutions and goals. Given that most healthy habits take weeks, if not months, to become incorporated into your lifestyle, 17 days doesn’t make much of a dent in improving overall health.

Better than your weight, track your waist circumference!
Better than your weight, track your waist circumference!

How will you stay on track with your health goals?

If you’re struggling and want some help to reach your health goals, read on for some quick tips that will keep you going through 2019.

If you haven’t already read my previous articles this, year, you’ll want to start with the 7 Reasons Your New Year’s Resolutions Fail.


1_ You need to slow down!

Stop and think…

How long did it take you to gain the weight? Likely it’s been years in the making. So why would you think you can reverse what’s been done in a matter of weeks?

The good news: Time is on your side.

I often tell my students and coaching clients that life is like a marathon, not a sprint. If you want to lose 10-15 pounds (of body fat) then you need to realize that, depending on your situation, it may take months or over a year to get there.

Do everyone a favor and stop doing extreme things to your body – because it’s simply not sustainable and can inflict long-term damage.


2_ You must change your mindset.

How do you see yourself?

Do you think of yourself as someone with a body type that simply gains and holds on to weight?

If so, I have good and bad news for you.

The bad: As long as you think you’re a fat guy/girl, then you will likely always be that way and you’ll struggle to turn things around.

The good: Make significant change can be as simple as changing your mindset.

That is, if you see yourself as a healthy person with healthy habits, you will become and/or be that healthy person. Yes, I say that it’s simple…but not necessarily easy.

How do you make a mindset change? You can pay for a program and/or hire someone (like a coach).


3_ Put it in your calendar; start small; and make it a habit.

If you use your calendar for planning, put it in there! And then respect your calendar – and your commitments to yourself – by doing it!

Start small. If you want to go for a walk in the morning, make a small commitment to simply put on your walking clothes and shoes. Set them out the night before. Remember, you’re not committing to anything except to put on your walking clothes. That’s it.

The trick is that, once you have your clothes on, it would seem silly not to go for your walk.

Make it a habit by doing it every day or every week at the same time. Once you do it long enough, it will seem odd not to…just like it would seem strange to skip brushing your teeth!


4_ (BONUS) Get support from others.

Last but not least, find support, motivation and accountability from other people. You can join a class at the gym. You can join a group on You can hire a trainer or a coach.

The point is that, if you have people supporting you, you’re much more likely to do it!

So. I’ll ask once again…


How will you stay on track with your health goals?

Comment below to let me know.


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About the Author Jason Ryer

Helping people cut through the B.S. to finally lose weight, keep it off and beyond for: fat loss, energy, strength and immunity... to reach their (super) human potential!

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