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How to stick to your New Year’s Resolution to lose weight

It’s a new year and a new decade, so the perfect time to set yourself the challenge of becoming healthier, losing weight and feeling and looking great. Many of us choose losing weight as our New Year’s Resolution, but few actually stick to it.

Sadly, these resolutions normally don’t make it through the month of January, let alone to the end of the year. This can be because resolutions are unrealistic, or not focused enough, or because you’re trying to go it alone, without the right knowledge or structure. But it doesn’t have to be this way! It is possible to lose weight in 2021 and reach your goals, making sure that this is your year to achieve the weight you want and the good health you deserve.

Our accredited 1:1 Diet by Cambridge Weight Plan Spain consultants have the knowledge and skills to support you and work with you to get the results you want, lose the weight and keep it off for the long term. Our medically approved programme has been helping people to achieve their weight loss goals for over 35 years. Its unique five step programme and meal replacement products, combined with one-to-one support has achieved some incredible results for thousands of people around the world and can help you too. Find out more about how it works


We spoke to our 1:1 Diet by Cambridge Weight Plan consultants to get their advice on how to stick to your New Year’s Resolution this year. Here are some of their tips, if you want more advice and a one-to-one consultation, contact your local consultant.


  1. Make your New Year’s Resolution SMART – A resolution is really just a goal that you want to achieve and the best way to make sure you reach that goal is to make it SMART. This stands for Specific, Measurable, Achievable, Relevant and Time bound. SMART goals are so much easier to achieve because they are clear and they hold you to account. Most people say “My New Year’s Resolution is to lose weight” – this is a great concept, but not a clear goal, so difficult to achieve. A better resolution would be – “In 2020 I want to lose 10 kilos in six months or less, be able to fit into those skinny jeans and learn how to manage my eating so I can keep it off for the rest of the year and beyond.” You can see that you can measure this, it’s not a crazy goal and you’ve given yourself both a short term and longer-term focus, to keep you interested and engaged until the end of the year.

  2. Focus on the health benefits – Losing weight is about more than simply looking better! It is important to have a BMI between 18.5 and 24.9 to avoid the health risks associated with being overweight or obese. You don’t have to look like a supermodel, but you do want to lead a long life and be able to be healthy, active and enjoy time with friends and family. So when you struggle to maintain your resolution, focus on your health and remember that you can decrease your risk of heart attacks, strokes, type 2 diabetes, high blood pressure, liver and gallbladder disease and certain cancers by losing weight. Hopefully this will help with your motivation and keep you on track. Find out more about health risks of obesity.  

  3. Educate yourself on healthy eating and nutrition and what makes you eat badly – To make a resolution stick, you need to learn about yourself and your relationship with food and become aware of how to eat better. This should be a positive long-term change, which breaks bad habits for life. Armed with the knowledge on the calorie content and the nutritional content of foods, you can make better choices every time you go to the supermarket or eat out. Finding recipes and snacks which are delicious and healthy gives you a bunch of inspiration and also teaches your taste buds to appreciate healthier alternatives. Sometimes you’ll slip and that’s OK, as long as overall you are eating better and are learning along the way, you will continue on the right path.

  4. Find a form of exercise you enjoy – Becoming more active while following a healthy diet which is high in nutrition and low in fat and sugar is the best way to achieve your weight loss goals and it’s great for your energy and mental health too. However, it’s tough to motivate yourself if you don’t enjoy exercise, so try to find one that you enjoy. A fun class like Zumba can get your heart racing, burn calories and also put a big smile on your face. If you don’t like fitness classes, how about joining a sports team? Take up hiking, or cycling and explore your area while burning the calories. Or if that sounds a bit hard, get a group together for a fast walk and a natter a few times a week. Whatever you do will help and if you can commit to exercising at least three times a week and trying to walk more and drive less, you’ll see some great results and this will motivate you to keep it up throughout the year and beyond.   

  5. Follow a proven plan, not a fad diet – There are thousands of diets out there, but many of them focus on short term weight loss, rather than something you can sustain. They are often so low in calories or nutrition that they are unhealthy and sometimes even unsafe and can’t be followed for more than a few weeks. Extreme and short-term diets like this can cause dieters to yo-yo and end up putting everything back on and more in a short period of time. If your resolution will last a year, it needs to be sensible, and sustainable and ideally lead you on a path to your goal weight and beyond, giving you a healthy attitude to food. The 1:1 Diet by Cambridge Weight Plan has five steps, each of which has a daily calorie goal, starting at 800 per day. It uses a combination of meal replacement products and real food to ensure you are losing weight, while getting all the nutrition, vitamins and minerals you need to feel great and be full of energy. The most restrictive phase, step 1, is only followed for one to three weeks, for quick results, but it doesn’t end there. You gradually move through the steps, integrating healthy food with medically formulated meal replacement products until you reach your goal weight. Once you are there, you will have learnt how to eat healthily and broken bad habits and can sustain your new weight and shape over the long-term. Find out more about how it works

  6. Don’t do it alone – The best way to sustain a healthy weight loss regime is to have a buddy and a support system to do it with. That person will understand your struggles, be able to offer advice and suggestions on how to get better results and also keep you accountable to reaching your goals. Our 1:1 Diet by Cambridge Weight Plan Spain consultants are essential to the success of the plan, as they are an invaluable support system, motivator and source of information and advice to keep you moving in the right direction. If you’re following a different plan, then turn to a friend, family member or partner with the same goal and buddy up to achieve better results in the short and long term.


We hope these tips and advice will help you to stick to your New Year’s Resolution for the whole of 2021. We believe you can do it! Good luck and get in touch if we can help you make the changes you want this year.

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    European Food Safety Authority.
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    Food Standards Agency.
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    Evidence based.
    Practice based on scientific evidence and the realization of medical-scientific studies that prove its certainty.