Try these 12 realistic weight loss resolutions we've designed to help you stay consistent in 2026. These behavior-focused goals and tracking tips help prevent what makes most of us lose momentum by March, so you can create habits that last all year.

12 realistic weight loss goals for your New Year's resolutions

Sticking to and succeeding at your weight loss resolution is possible. There are certain goals that, if set with the right planning and intention, can be easy to achieve.

1. Set behavior goals, not just number goals

If your big, outcome-based goals have felt hard to manage in the past, it is time for a rethink.

Rather, pick approach-oriented goals. These goals make change feel manageable because you're measuring actions, not outcomes. 

Try goals like:

• “I will walk three times a week.”
• “I will pack my lunch twice this week.”

2. Work with a registered dietitian

Everyone’s nutritional needs are different. Your needs depend on your health history, metabolism, and daily routine.

A registered dietitian can help you build a plan that fits your life instead of forcing you into a rigid eating plan that feels impossible to follow.

Your dietitian will also help you see important patterns. These may be skipping meals and overeating later, or under-fueling before workouts. It is not about restriction. It is about learning what helps your body, and staying consistent with that knowledge.

3. Focus on adding protein

Try a positive action, like adding protein at every meal. This can include chicken, tuna, lean ground beef, and roasted turkey.

For more vegetarian-friendly options, consider Greek yogurt, cottage cheese, and eggs. For vegan diets, we suggest quinoa, lentils, edamame, chickpeas, and tofu.

Incorporate easy-to-grab high-protein snacks such as soy nuts and vegetables with peanut butter. This can regulate blood sugars and prevent overeating later in the day.

A 2024 systematic review showed that adults with overweight or obesity who increase their protein intake during weight-loss programs are better able to maintain muscle mass and strength. Muscle can contribute to as much as 20 to 30% of your resting metabolic rate, which can help with weight loss maintenance long-term.

4. Start by moving your body 10 minutes daily

There is nothing wrong with starting small. Research shows that a 10-minute walk after a meal has an excellent impact on blood sugar management. 

Even modest increases in daily steps could lower your risk of chronic disease. The message is simple: Every bit of movement counts.

5. Track one meal per day to start

It can feel overwhelming to log every bite you eat. 

Instead, pick one meal, and track what you eat for a week. Research shows that being more mindful of what you eat can lead to behavior change. Once that feels easy, you can include a second meal.

6. Add strength training once weekly

Building muscle may support your metabolism. Muscle tissue is more metabolically active than fat tissue, which means it burns more energy than fat, even when you are resting.

Strength training also supports bone health, improves mood, and helps with mobility.

You do not need a gym to get started. Bodyweight moves such as squats, wall push-ups, or resistance-band exercises can all be done at home.

7. Work on sleep

A 2019 meta-analysis showed that those of us who sleep less than seven hours per day have an increased risk of obesity.

While we often think of cortisol levels being affected by lack of sleep, there are specific hunger hormones called ghrelin and leptin that are altered in sleep deprivation and lead to increased appetite. 

Research shows this can also increase cravings for high-calorie foods.

In other words, getting good sleep supports better appetite regulation and healthier metabolism.

8. Choose one social situation to navigate

We have all been thrown into the pit of temptation at a party. Someone hands you a drink, another waves dessert in your direction, and suddenly your resolution feels far away. 

Instead of dodging social events, choose one setting, like a work event or family dinner, and plan for it. Have a snack before you go, bring something healthy you enjoy, or decide ahead of time how you want to approach dessert. Working closely with a dietician can also help prepare you for these scenarios.

Over time, these small wins build confidence. It is much easier to succeed if you have a plan.

9. Measure progress beyond the scale

The number on the scale is only one measure of change. Pay attention to other signs of progress: your energy, how your clothes fit, your sleep, or lab values such as blood pressure, blood sugar, and cholesterol.

Weight naturally fluctuates, especially when you start strength training. Resistance training can simultaneously increase lean mass and decrease fat mass, meaning your weight might stay stable or even rise slightly as your body composition improves.

10. Plan for one "off track" day per week

No one eats perfectly every day. ​​Studies show that flexible eating patterns are associated with better psychological well-being. Give yourself one day a week with more flexibility. That might mean a meal out, a family gathering, or simply resting from your workout routine.

11. Schedule monthly check-ins with support

Sustained change rarely happens in isolation. Research consistently shows that social support is fundamental to health and longevity. Perspective and encouragement can go a long way when your progress feels slow.

If you are working with knownwell, your care team can provide these check-ins virtually or in person to help you stay connected to your goals.

12. Give yourself 2-5 months, not 2 weeks

Real change takes time. Most people underestimate how long it takes for healthy habits to feel automatic. A 2024 systematic review showed that health-related habits can take two to five months to develop.

Many experts recommend a gradual, steady approach to weight loss because it may make habits more sustainable and reduce stress on the body. 

Why most weight loss resolutions fail

Weight loss resolutions may fail because they’re built on strict, unrealistic goals that don’t match how real bodies change or how habits form.

Most of us feel ambitious in January. We want to eat better, move more, and finally feel comfortable in our bodies. Usually, after a few months into the new year, most of us have lost momentum. If that sounds familiar, you are not alone.

Weight loss resolutions commonly fail, and here are some important reasons why:

Focusing on the scale instead of behaviors

Your weight doesn’t show how much is fat or muscle. Two people with the same weight might look and feel completely different. 

Water retention from last night's salty dinner, hormonal shifts, and any new muscle mass added all impact the number you are seeing.

When that single metric becomes your measure of success, you'll miss every other sign that your efforts are working.

Behaviors, on the other hand, are usually within your control. Did you walk after dinner? Did you prepare a balanced meal at home?

A large study found that people who frame goals as positive actions, things to do rather than avoid, perform significantly better over time.

Setting unrealistic timelines

The "lose 30 pounds by March" approach is seductive because it feels decisive. It also sets you up for disappointment. If your progress feels slow, it’s easy to lose motivation.

An international survey of 12,410 women found that although half made a New Year’s weight-loss resolution, only 9% of those with obesity reported succeeding. Many quit because the change took longer than expected.

It is better to aim for steady progress instead of speed. 

Ignoring biological factors

You cannot override metabolism and hormones with determination. Both affect your weight. So do medications. If you ignore these factors, it is easy to think you are doing something wrong. 

A slow week is not a failure. It may just be reflecting your body’s natural rhythm. Working with a doctor or dietitian can help you see what is within your control and what is not.

Missing medical support when needed

Weight management does not have to be a solo mission. Receiving support, such as monthly check-ins or friendly encouragement, will more likely help you to keep your goals. 

Unrealistic vs. realistic resolutions

Common weight loss resolution mistakes to avoid

Even with the best intentions, certain habits can make your goals harder to reach. Recognizing them early will help keep you on track.

Eliminating entire food groups

You may be tempted to cut out carbs, fats, or another major food group in an attempt to lose weight fast. But restrictive eating styles can lead to nutrient deficiencies. Instead of cutting foods out completely, focus on portion balance and variety.

Over-exercising while under-eating

Exercising too much while eating too little can slow your metabolism and increase fatigue. Your body interprets that energy gap as stress, making it harder to lose fat and preserve muscle.

Instead, build movement gradually. Fuel your body before and after workouts. Sustainable activity always beats overtraining and burnout.

Comparing your progress to others

Everyone’s metabolism, health history, and daily life are different. Comparing your achievements to those of others can lead to frustration.

Focus on your personal journey. Consider how your clothes fit, how much energy you have, and your lab results. Progress is personal. 

Ignoring hunger and fullness cues

Skipping meals or ignoring hunger may feel like discipline, but it often backfires and leads to overeating. Practicing mindful eating helps you stay aware of your body’s signals. This will help you to eat when you’re hungry and stop when you feel satisfied.

Slow down, pay attention to how food tastes and how your body feels. Allow yourself to eat when you are truly hungry.

Going it alone when medical support would help

If you have tried to lose weight on your own and keep hitting the same wall, it might be time to bring in professional support.

The knownwell care team specializes in weight management and can help identify biological factors, like hormones, medications, or metabolism, that might be affecting your progress.

How to make your fitness resolution stick

Setting an exercise goal is one thing. Making it last is another. These tips should make your fitness habits realistic and enjoyable.

Stack new habits onto existing routines

Habit stacking pairs a new behavior with something you already do automatically. For example:

• Do ten squats while you brush your teeth.
• Stretch while your coffee brews.
• Take a five-minute walk after every meal.

These micro-habits add up over time and are easier to remember because they fit into your daily routine.

Find movement you don’t hate

Lack of enjoyment is a significant barrier to exercise. Research consistently shows that people stick with exercises they enjoy.

The more you like what you are doing, the more likely you are to stick with it. Choose what fits your body, your mood, and your schedule.

Start so small it feels too easy

If a new routine feels overwhelming, start smaller. Ten minutes a day or a few stretches in the morning might not seem like much, but consistency matters more than intensity at the beginning.

Small wins create momentum, and momentum is what carries you through the year.

Track consistency, not perfection

Tracking your progress keeps you motivated, but it does not have to be about calories burned or pounds lost.

Instead, track consistency. Note how often you move, how your energy feels, or when your mood improves after an activity.

Seeing patterns in your effort, not perfection, helps you celebrate progress. 

New Year’s weight loss: What works long-term

Long-term weight loss works when your plan focuses on steady habits rather than quick fixes. This section explains the four key areas that help your progress stick. 

Sustainable nutrition patterns (not starvation)

To lose weight safely, your body needs a modest energy gap. This should be enough to use stored energy without feeling deprived. This is why we don’t focus on calories at knownwell.

Unbalanced eating plans may leave you with nutrient deficiencies, while balanced eating preserves health.

Adequate protein for muscle preservation

Protein is essential when you are losing weight. It helps preserve lean muscle tissue, which supports your metabolism and strength. 

Research shows that when you combine a high-protein eating plan and resistance exercise, it significantly increases your chance of building lean muscle.

Movement that fits your life

You do not need long workouts or fancy equipment to make progress.

Regular walking, swimming, or dancing are all effective forms of physical activity that support health and weight management.

Addressing underlying health factors

Sometimes weight loss feels harder because of medical conditions, medications, or hormonal factors. A full plan that includes a medical evaluation can uncover what is holding you back.

Your knownwell team can evaluate your full health picture and design a weight management plan that fits your biology.

Sustainable weight management happens when your medical, nutritional, and emotional needs are all addressed together.

When your weight loss resolution needs medical support

Your weight loss resolution may need medical support when your body isn’t responding to healthy habits the way you expect.

Even when you’re doing “all the right things,” progress can stall for reasons tied to hormones, metabolism, medications, or other health factors. 

That can feel discouraging, but it’s not failure. It’s a signal that your body may need more targeted care.

Signs DIY isn’t working

If you recognize yourself in any of these situations, medical support could make a real difference:

• You have hit a plateau, even though you are consistent with nutrition and movement.
• You struggle with constant hunger or strong cravings that make long-term changes hard.
• You have health conditions, such as thyroid issues, insulin resistance, or PCOS, that affect your weight.
• You have lost weight before but gained it back quickly.

These are signs that your body’s biology is likely working against you. Professional support helps you understand why.

How knownwell supports your weight loss resolution

At knownwell, your care goes beyond quick fixes or one-size-fits-all advice. We look at your whole health picture to create a plan that actually fits your life.

Medical care that focuses on obesity treatment

The knownwell care team specializes in obesity medicine and understands that weight is influenced by biology, not just willpower. They assess hormones, metabolism, and other health factors that affect weight regulation. 

This medical insight helps you make changes that are both safe and sustainable.

Registered dietitians who understand metabolism

Our registered dietitians build flexible meal plans that support energy, fullness, and metabolic health. When your nutrition plan matches your lifestyle, it is easier to stay consistent and make progress.

Medication management when appropriate

Some people may benefit from medication as part of their weight management plan. Your care team at knownwell is trained to evaluate whether medication may help you and how to integrate it safely. 

Medication is never the only solution. It is one piece of a broader, collaborative care approach designed to help your metabolism work for you, not against you.

Support that continues beyond January

True progress takes time. That is why knownwell’s care does not stop after your first visit. We stay with you month after month, helping you track progress, celebrate wins, and adjust when life changes. 

Whether you meet virtually or in person, your knownwell care team becomes your long-term partner in health. 

What knownwell offers:

• Personalized nutrition plans tailored to your  journey
• Primary care physicians specializing in metabolic health
• Registered dietitians for medical nutrition therapy and ongoing food guidance
• Compassionate, judgment-free care and practical tips from your knownwell care team

Ready to get started?

• Virtual visits: Available from home in all 50 states.
• In-person clinics: Boston area, Chicago, Dallas/Fort Worth, and Atlanta. 
• Insurance accepted: Most major plans offer coverage.

Book your visit today and take the first step toward sustainable health with knownwell.

FAQ

What is a realistic weight loss goal for a New Year’s resolution?

A realistic weight loss goal for a New Year's resolution is losing 1.1 to 2.2 pounds per week, which allows your body to adjust gradually while maintaining muscle mass.

This pace is sustainable because it doesn't trigger extreme hunger or metabolic slowdown.

Focus on sustainable changes like balanced meals, regular movement, and better sleep. 

How do I stick to my weight loss resolution?

You can stick to your weight loss resolution by starting small, tracking your habits, and getting support. Choose one or two realistic actions, like walking three times a week or adding protein to each meal. Celebrate progress, not perfection. 

Working with a registered dietitian or care team can help you stay accountable and adjust your plan when life changes.

What if I break my weight loss resolution?

You have not failed if you break your weight loss resolution. Resolutions are just to guide you, not trap you. 

One off-track day does not erase your progress. The key is to start again with one small action: cook one balanced meal, schedule one walk, or reconnect with your care team.

Every healthy choice still counts, and you always have a fresh place to begin.

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