"Lose weight" is not just the most commonly failed New Year's Resolution. It's probably the single biggest reason that people don't believe in resolutions, period. I can speak to this. I lost 35 pounds and kept it off. That's a lot for a 5'4" person! I've maintained my goal weight for three years. Before I lost my weight, I probably believed every possible wrong thought about weight gain and weight loss. I had absolutely no idea what I was doing. Usually, when I lost any weight at all, it was by accident. Given my experience, my opinion is that most people fail at weight loss because we set the stakes too high. Try to do too much, on too tight a deadline, without knowing exactly what you're doing, and failure is guaranteed.
Guaranteed failure can be reassuring because we can shrug it off. Oh well, I tried. We can even try something else and then say, I'VE TRIED EVERYTHING AND NOTHING WORKED!
I say, just lose three pounds. Three is plenty, and I'll tell you why.
Three pounds is the difference between pants that won't zip, and pants that will zip.
Three pounds is the difference between tight and comfortable.
Three pounds is the difference between not being able to use your pants pockets, and being able to put your phone in them.
Three pounds is just enough to maybe start noticing a difference in knee pain, ankle pain, foot pain, or back pain.
Three pounds is just enough to prove that hey, it is actually possible to lose weight.
Three pounds is enough to reverse the tendency to gain weight without noticing it, and bring focus and attention to your body. Not gaining for a year is a victory.
Three pounds over a year is a quarter-pound a month.
Three pounds is manageable enough that, if you feel stymied and that this is an impossible goal, it's a solid indicator that your real issue is trusting in your own self-efficacy. Do you believe you have the power to make any meaningful change in your life?
Three pounds is enough that, if you do it every year, then you'll be down thirty pounds in ten years. Think of yourself as ten years older and ask whether Future You would appreciate this. (I know that if I'd asked 19-year-old me if I would want to be 35 pounds heavier at 29, plus chronically ill, single, and lonely, Younger Me would have burst into tears).
What would it take to lose three pounds? It starts with writing down your starting weight. This can be regarded as exactly like looking at your credit card balance if you are worried about money. Knowing the truth can feel panicky. Knowing the truth can make you want to berate yourself and call yourself a loser or various other horrible names. It is what it is, though. Reality is easier to live with when we acknowledge it. I would say we should all feel excited about high starting numbers and super-unflattering Before photos, because they'll be all the more impressive when we put them up next to our After photos. But nobody realizes that until later. I don't even have any pictures of me from my top weight.
First there's the initial weigh-in. Then there are follow-up weigh-ins. Then there is an ongoing plan to keep tabs on it and preserve that victory. At Curves, they weigh in on the same day every month. At Weight Watchers, they weigh in every week. I weigh in every day, unless I'm on vacation and don't have access to a scale. I bought a scale for $25 and I'm still using it a decade later.
Keeping a resolution or reaching a goal requires some kind of reminder system. The default is to make commitments and then gradually forget about them. The more people in your social circle who are not goal-setters, the more likely that is. Many people will actively sabotage someone else's goal, I guess because they have nothing better to do. Losing three pounds, though, is a small enough goal that you can keep it to yourself and they might not even notice. It can be private. Just schedule a reminder in your phone to weigh in on a predictable basis.
Three pounds is a small enough amount that making any one change will probably work. Stop eating bagels. Don't carry cash at work so you won't buy things from vending machines. Switch to a smaller size of drink. Change your evening snack from cheese and crackers to something else. Quit buying food when you stop for gas. Don't eat in your car. Don't eat on the couch. Eat a half-cup of vegetables at dinner every night. Something. If it comes from a gas station or a bakery, or it involves booze, sugar, or cheese, you're probably on the right track. Pick one change and remind yourself, the goal is three measly pounds.
Lose three pounds. If you don't like it, you can always gain it back. You don't even have to tell anyone. Losing three pounds doesn't require changing your self-image or changing what other people think of you, either. Try it and see if you like it.
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I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.