Given it’s that season when the holiday gluttony spills over into the waistline, it seems pertinent to discuss the best strategies for seeing your New Year’s fitness resolution through to the finish line.

After all, it goes without saying that the majority of people who set a New Year’s resolution are hoping to enhance their body composition (particularly aiming to lose fat) and improve their overall well-being.

Many of these folks are going to hop on the keto bandwagon while they are at it, which is great. However, there are some finer points to take into consideration before you raid your pantry and toss out all the starchy carbs you can find. 

New Year’s Resolution: The Not-So-Shocking Statistics

Truth be told, only about 46% of the population makes it past February when it comes to their New Year’s resolution.[1]  Nevertheless, this shouldn’t deter individuals from achieving their health and physique goal since having an objective is far superior to not having anything to aim for.

So, on the off chance that you already set a New Year’s resolution and haven’t given up yet…way to go! If not, it’s never too late to start. Read on as we break down the keys to realizing your physique and fitness objectives in the New Year (and beyond).

Important Consideration of a Keto Weight Loss New Year’s Resolution

Before moving forward,  it’s important to clear up a common misconception many gym-goers have about a resolution to “get in shape,” especially if they are just starting out on keto.

Losing weight for the sake of seeing the number on your bathroom scale drop should almost never be your goal. Rather, your aim should be to enhance your body composition, which is a completely different task.

It’s much more sensible to concentrate on enhancing your body musculature and leanness as opposed to basing your progress around a quantitative value. In a perfect world, you would be able to concomitantly maximize muscle building and fat loss.

Sadly, doing so is impractical and theoretically impossible at any given moment. However, this should not be misconstrued to mean you cannot improve your body fat percentage and muscle mass (i.e. your leanness).

Your leanness/body fat percentage is essentially a measure of your fat in comparison to your lean mass (muscle tissue). For instance, if John Doe is 15% body fat and builds 10 lbs of muscle while only adding 1 lb of fat tissue, he has improved his overall leanness.

As such, your goal should generally be to either maximize muscle building while minimizing fat gain or maximize fat loss while minimizing muscle breakdown. Avoid the trap of trying to lose weight purely for the gratification of seeing a lower number on the scale, which is what many keto resolutioners seem to do.

With that in mind, let’s dive into the keys to success for your New Year’s fitness resolution.

How to Accomplish Your New Year’s Resolution 

If there’s one thing I can assure you, it’s that the following steps are tried and true, and will enable you to accomplish your fitness-related New Year’s resolution, particularly if you’re new to the keto diet. (Even if you’re not planning on going keto, this guide will still be useful.)

There really are no “secrets” or supplements that magically make you lose weight and get ripped overnight. If you want to succeed, you need to be consistent and master the basics, which means being diligent with your diet and exercise regimen.

Don’t make the process more complicated than it needs to be.

Be practical when defining your fitness goal

It’s rather common to overhear someone in the gym saying that they are going to lose 60 lbs of fat in 10 weeks using the keto diet. C’mon now, that is ludicrous. While it’s great to reach for the stars, your resolution needs to be something you can actually achieve.

The keto diet can certainly be great for promoting weight loss, but you should be realistic about it. It’s more reasonable to set an objective to lose 60 lbs in say 6 months on keto and succeeding instead of expecting to lose all that weight in 10 weeks and missing the mark.

Have an action plan

This stage has a tendency to be the place individuals waver and fall prey to stagnation (or even quitting altogether). Don’t sit around and search for some miracle protocol deep in the nether realms of the Internet.

Even if you don’t want to try the keto diet, there are plenty of basic diet and training plans that work great and will help you improve your physique as long as you take action. To paraphrase George Patton, you’re better off acting on an imperfect plan today than executing perfect plan months from now.

Focus on the long haul but live in the moment

A New Year’s resolution is commonly a long-term goal, so if your ambition is to lose 40 lbs by the end of the year using the keto diet, then your short-term goal should be to lose 1 lb this week.

Set up your New Year’s resolution in a manner that is broken down into many small steps that ultimately lead to your destination (kind of like a road map).

Pat yourself on the back when you reach milestones

As great of a characteristic it is to be humble, it’s alright to praise yourself from time to time. Treat yourself to something you’ve really been looking forward to whenever you reach a new milestone on your journey.

It doesn’t have to be anything extravagant, just keep it simple – like a new gym t-shirt or maybe a new keto supplement you want to try. By doing this, you will keep motivated to constantly achieve new milestones.

Surround yourself with a supporting cast

Naturally, you’ll have to be a little selfish if your goal is to improve your physique and be healthier. However, you should not misconstrue that to mean that you need to isolate yourself.

The road to a better body can often be a lonely one, but it doesn’t have to be that way. Put effort into finding other fitness and keto enthusiasts who share your ambitions (social media makes this exceptionally simple nowadays).

Even better, maybe you can support them in their journey as well; selflessness is something the fitness industry needs more of these days.

Prepare for setbacks

Resiliency is a crucial attribute for seeing your New Year’s resolution through to the end, as I can guarantee you that adversity and setbacks will arise during your journey. You will have days where you slip up and indulge in some sugary snacks, which can take you out of ketosis quick.

Don’t worry though, setbacks are ephemeral and won’t ruin your success…unless you give up altogether. Ironically, failing is necessary for success, but don’t let slip-ups define you.

Final Word

There you have it! Six no-nonsense steps to follow so you can finally turn your fitness New Year’s resolution into a reality instead of dreaming about it year after year. Remember, changing your body and well-being for the better is not something that happens overnight, and there really are no secrets or “magic pills” you’re missing out on either. Even the keto diet isn’t something to call “magic,” because it’s not. 

The key is to be consistent, stay educated, and make small progress one day at a time. Eventually, you’ll get to where you want to be.

If you are planning on using the keto diet for weight loss, be sure to check out: How to Use the Keto Diet for Weight Loss – The Complete Guide


  1. Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys, University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).



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Elliot received his BS in Biochemistry from the University of Minnesota and has been a freelance writer specializing in nutritional and health sciences for the past 5 years. He is thoroughly passionate about exercise, nutrition, and dietary supplementation, especially how they play a role in human health, longevity, and performance. In his free time you can most likely find him lifting weights at the gym or out hiking through the mountains of Colorado. He will also host the upcoming BioKeto podcast. You can connect with him on Facebook ( and Instagram (@eazy_ell)


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