Why Most New Year’s Resolutions Fade by “Quitter’s Day” — and How to Build Metabolic Momentum Instead

Every January, we swear this will be the year. We'll eat cleaner, move more, stress less — until Quitter’s Day sneaks up and reality hits.

"By the second Friday in January, the majority of people will have already given up on their goals. It's not that they don't care enough or aren't trying hard enough, but because they often try to overhaul their entire lives at once. Sustainable change comes from starting small, building confidence and creating habits that stick.” — Madelyn Shepherd, MPH, CHES.

Trying to change everything at once drains our willpower.

Change comes from small, steady moves that add up over time.

Why New Year's Resolutions Don’t Stick

Most people think they lose momentum because they lack motivation, but it’s only their approach that’s broken. They’re taking on too much, too fast.

Resolutions like changing your diet, starting a new workout routine, adjusting sleep habits and trying to “fix” everything at once works against your body.

When this happens, energy drops, stress spikes and staying consistent becomes nearly impossible.

Shift From Motivation to Momentum

By focusing on how to stay consistent, your body learns to stay balanced instead of burning out. With steady nutrition, good sleep and a simple routine, your metabolic health feels supported — and instead of working against you, it starts working for you.

Build Your Metabolic Momentum by Starting Small

Metabolic momentum is created through small, steady habits that support your body day after day. It’s not about perfection — it’s about small, steady changes that, over time, turn into second nature.

Dr. Wayne Scott Andersen, author of “Habits of Health” and cofounder of OPTAVIA, says it takes approximately 66 days to form a habit. That means showing up consistently matters far more than doing everything flawlessly.

Here are seven small shifts to start stacking today: 

1. Prioritize protein at every meal. Eating protein at each meal supports lean muscle, boosts metabolism and keeps you feeling full longer.  

2. Hydrate throughout the day. Water helps your body function optimally and keeps hunger signals clear.

3. Move your body daily. Even five minutes after meals adds up.

4. Prioritize sleep. Quality rest supports metabolism. 

5. Build simple structure into your routine. Reduce guesswork by prepping small pieces of your day ahead of time. 

6. Try a structured weight-loss program to bring accountability and consistency to your journey. 

7. Focus on nutrition first. A nutrition-forward approach helps your body find balance and build momentum. 

8. Manage stress with small moments of calm. Stress makes it harder for your body to find balance. Short pauses — deep breaths, a quick walk, or a few minutes of quiet — help reset your system. 

These choices can help your metabolic health — hunger feels more predictable, energy feels steadier and you feel more in control. Momentum builds quietly at first, then over time.

Your Next Step: One Habit at a Time

Change doesn’t start with a date — it starts with a decision. The difference between giving up and growing stronger is what you repeat daily.

Keep showing up, one choice at a time, and your habits will do the heavy lifting. And when you add a coach and a community in your corner, everything multiplies. With coach support, people can lose up to 10x more weight and 17x more fat.** That’s the real secret to turning resolutions into results — and momentum into a lifestyle. 

This Resolution Season, Skip the Quick Fixes

Work with your body — not against it — through structure, balance and science-backed, grab-and-go nutrition that keeps your goals on track. With OPTAVIA, you’ll discover how small, consistent habits can help you build metabolic momentum that lasts far beyond January.

See What OPTAVIA Offers Today

** 2019 clinical study where participants who had the support of a coach lost up to 10x more weight than the self-directed group. Based on the results of a 16-week clinical study, those who participated in at least 75% of their 23 assigned OPTAVIA coaching calls lost 15.2 lbs. compared to 6.7 pounds for those participating in fewer calls.