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As the seasons change, so do our routines, mindsets, and even our goals. Over the years, I’ve noticed a distinct pattern that affects many of us, especially when it comes to weight loss and fitness. It’s a cycle that starts with the best intentions but often ends in frustration, with the number on the scale creeping up instead of down. Let’s dive into this cycle and, more importantly, discuss how to break it.

A Yearly Cycle That Makes Losing Weight and Keeping It Off So Hard

January: The Month of Dreaming

January is synonymous with fresh starts. After the indulgences of the holiday season, we’re ready to turn a new leaf. We’re motivated, enthusiastic, and brimming with New Year’s resolutions. But here’s the catch—this motivation often stems from a temporary surge in energy and optimism, fueled by the rest and relaxation we’ve just enjoyed. The problem? This mindset can lead us to overcommit to drastic changes that we struggle to maintain once real life kicks back in. By mid-February, the enthusiasm wanes, life becomes overwhelming, and many of us experience what I call the “February Slap.” We realize we can’t keep up with the unrealistic goals we set, and just like that, we abandon our resolutions, reverting to old habits.

Spring: The Warm Weather Wake-Up Call

As winter fades and spring approaches, there’s another spike in motivation. The thought of shedding winter layers and donning shorts and swimsuits jolts us into action. We dust off those resolutions, determined to lose weight and get fit in time for summer. But this seasonal rush often results in short-term fixes—fad diets, extreme workouts—that may deliver quick results but aren’t sustainable. Come summer, life gets busy, and once again, our commitment to fitness and healthy eating starts to wane.

Summer: The Season of Disconnection

Summer is a time for vacations, relaxation, and often, a departure from our regular routines. For some, this season is all about maintaining the hard-earned results from spring. For others, it’s a time to let loose, enjoy the moment, and worry about weight loss later. Both approaches have their pitfalls. The relaxed, unstructured nature of summer makes it easy to slip into unhealthy habits, setting the stage for what I call “The Slide.”

September: The Slide Begins

As summer winds down and fall approaches, many of us feel a renewed sense of motivation. September, much like January, is a time of change. Kids go back to school, routines are re-established, and the cooler weather can be invigorating. It’s easy to think, “Now’s the time to get serious again.” But here’s where the problem lies: September is already full of changes—new schedules, new responsibilities, and the looming holiday season. When we try to pile on too many changes at once, we face resistance. The more we attempt to change, the more overwhelmed we feel, leading us to fall into the trap of all-or-nothing thinking. This can kick off a downward spiral as we move into the fall, where life gets busier and more demanding, leaving little room for the lofty goals we set just weeks earlier.

October through December: The Busy Season

As the fall progresses, our schedules fill up with holidays, school events, and social gatherings. The initial motivation we felt in September starts to fade as we get caught up in the hustle and bustle. By the time we reach December, we’re often left wondering where the time went and why we didn’t achieve the goals we set back in September. This is “The Slide”—a gradual loss of focus and momentum that leaves us feeling frustrated and disappointed.

Breaking the Cycle: What You Can Do Differently

The cycle I’ve described isn’t inevitable. You can break free from it by approaching your goals with a different mindset.

1. Embrace Small, Sustainable Changes: Instead of making sweeping changes in January or September, focus on small, manageable adjustments that you can maintain year-round. These changes should integrate seamlessly into your life, reducing resistance and increasing your chances of long-term success.
2. Beware of All-or-Nothing Thinking: If you can’t stick to every aspect of your plan, don’t throw in the towel. Progress, not perfection, is the goal. Celebrate small wins and stay committed to your long-term vision, even if it means taking smaller steps.
3. Understand the Patterns: Recognize the seasonal patterns that influence your motivation and planning. Awareness is the first step to breaking the cycle. By understanding when and why your motivation peaks and dips, you can plan ahead and create strategies to stay on track.
4. Create a Year-Round Plan: Weight loss and fitness aren’t seasonal endeavors. They require consistency over time. Instead of relying on the momentum of a new year or a new season, create a plan that accounts for the ebb and flow of your motivation throughout the year. This way, you’ll be better prepared to handle the challenges that each season brings.

A New Approach to Weight Loss

The patterns I’ve seen over the years are common, but they’re not unbreakable. By shifting your mindset and approach, you can achieve sustainable weight loss and fitness results, no matter the time of year. The key is to focus on small, consistent changes that become a natural part of your life, rather than relying on temporary bursts of motivation that fade as quickly as they come. Remember, it’s not about avoiding change; it’s about embracing the right kind of change—one that you can stick with through every season of the year.