If I Knew I Wanted to Set Fat Loss Goals in the New Year…Here's What I Would Think About
- Brooks
- Nov 13
- 3 min read
You know that feeling when the holidays aren’t even over yet, but you’re already thinking…
“Okay, after New Year’s, I’m really going to get it together.”
You know you WANT to set some fat loss goals soon but you're not quite ready to take action just yet. If that’s you, you’re in what’s called the contemplation stage of change. We ALL go through this phase when changing our health and fitness behaviors and it's a perfect perfect place to start!
In order to successfully move from just contemplating taking action to ACTUALLY taking action...we need to do a few things first.
This week on The SweatSimple Podcast, we’re talking about how to set fat loss goals for the new year — not by jumping straight into another strict plan, but by slowing down and thinking differently. Because preparing for your fat loss journey before January hits can make all the difference between lasting success and another “start-over” year.
🎯 Step 1: Understand Why You Want to Lose Fat
Before you start tracking calories or buying new gym gear, get clear on your why. Ask yourself:
Why do I want to lose weight right now?
What’s really driving this goal — confidence, energy, freedom, or something else?
What’s felt unsustainable about past attempts?
When your goals are rooted in intrinsic motivation (like wanting to feel stronger or more in control around food) instead of extrinsic motivation (like the number on the scale), you’re far more likely to stay consistent long term.
This is how you start developing the fat loss mindset that leads to sustainable results. We dive into this more in the episode!
🧠 Step 2: Reflect on Your Patterns
If you’ve tried to lose weight before and it never quite stuck, this is your opportunity to figure out why. Think back on your past attempts:
Did you go all-in and burn out by February?
Were you relying only on willpower?
Did perfectionism or “all or nothing” thinking get in your way?
Building awareness of your patterns is how you break the cycle of starting strong and giving up when life gets busy. Don't skip this step even though it's a little uncomfy!
🧩 Step 3: Define What “Success” Really Looks Like for Fat Loss Goals
Most people jump into January with one metric: the scale. But if you’ve been down that road before, you know that number doesn’t tell the whole story.
So ask yourself:
“If I lost 15 pounds but still obsessed over food every day, would that actually feel like success?”
Success might look more like:
Feeling in control around food
Staying consistent even when life gets hectic
Being able to enjoy meals without guilt
Not having to ‘start over’ every Monday
This mindset shift sets you up for sustainable fat loss instead of short-term dieting.
🔄 Step 4: Be Honest About Your Readiness
If you’re not ready to track macros or overhaul your habits yet — that’s okay!
Instead of focusing on action, focus on awareness. Notice your eating habits, your stress triggers, your energy patterns. Reflect on what kind of support or accountability will help you follow through this time.
Because motivation doesn’t magically show up on January 1st — you build it by preparing now.
✨ The Bottom Line
If you’re thinking about setting fat loss goals in the new year, now’s the time to do the mental work:
Listen to the full episode of The SweatSimple Podcast to learn how to make this your most sustainable year yet — and how to build the mindset that helps you finally stop “starting over.”
Loved this episode? Ready to build lasting habits without starting over every Monday?
Picture having someone in your corner helping you apply it all to your life.
I help busy women break free from yo‑yo dieting and build habits that actually stick.
If you’re ready for personalized support, let’s make this the last program you’ll ever need.
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