January Weight Loss: Why Dieting After Christmas Doesn’t Work Long Term
Why Going on a Diet in January Keeps You Stuck
If you’ve given up on your new year diet, even though you'd searched the best or easiest way to lose weight and get your body back after Christmas, you’re not alone.
January is when so many of us feel heavier, less energised and out of balance after the festive season. Routines have slipped, clothes feel tighter and your body feels sluggish.
And for many of us, the same thought appeared almost automatically: “I need to go on a diet.”
This thought is so familiar it felt like common sense. New year, new intentions, setting a weight loss goal yet again this year. Research suggests that nearly half of us made resolutions to lose weight. And that 90% of us break our new year diets within the first 12 days of January.
That about now.
So my question is, what if this isn’t intuition? What if it's just deeply ingrained programming?
And what is the alternative?
I advocate a more sustainable approach to weight loss that begins with the mind–body connection. When change is driven by intentional, gentle and compassionate choices, rather than restriction, judgement and pressure, the body can naturally rebalance, rejuvenate and regain its energy. This holistic way of thinking supports not just weight loss, but long-term resilience, wellbeing and confidence.
I've shared my story this week in Best magazine.
Overeating disconnects us from the body
The festive season pulls us out of our rhythm: more sugar, more refined carbohydrates, richer foods, alcohol more often, less movement. It’s enjoyable, but it also leaves us feeling sluggish and out of sorts.
That physical discomfort is often interpreted as something needing to be fixed, fast. And dieting seems to be the default response.
I can’t stand the feeling I’ve now got from too much sugar in my system. All those mince pies, Christmas cake and champagne have taken their toll! And I’m very aware of the TV being full of ads selling me the ‘perfect diet’ …
A holistic perspective: mind and body are not separate
I hold firmly to the belief that what you do every day matters more than what you do once in a while.
Our bodies are designed to return to balance. The liver, kidneys, gut and lymphatic system are constantly working to detoxify, regulate and restore equilibrium. They don’t require extreme interventions. They respond far better to consistency, nourishment and kindness.
So from an holistic perspective, the most supportive response to festive overeating isn’t control through a strict diet, it’s gentle reconnection with our body. Not forcing change, but allowing change to be driven by intentional, purposeful and compassionate choices. Being kind to ourselves.
Supporting rejuvenation without restriction
For me, returning to balance means gently resuming the lifestyle that supports my energy, wellbeing and resilience. It’s not about starting over and it’s not about adhering to the rules of a strict diet. It’s about deciding Christmas is definitely over, throwing out the ‘left overs’ and getting back into my routine and habits. This takes focus and intentional action to make sure the festivities don’t drift into the new year with me. No putting it off until all the food is gone or until after the weather warms up or until after the January birthday celebrations. A small change each day to help me feel more aligned and energised. To get me back.
It looks like:
Focusing my mindset : using my affirmation each morning, ensuring I end the day with gratitudes, and using a habit tracker to monitor that I keep my promise to myself.
Hydrating properly : starting the day with water, drinking herbal teas and eating fruits and vegetables with a high water content. Water digestion, circulation and elimination, helping your body to feel lighter and more alive again.
Drinking less alcohol : going back to a glass of red wine on Friday night, allowing my body to recalibrate and feel clearer and more energised. I consider doing a dry January but for me that feels too restrictive and is a bit like going on a diet for the month.
Eating for a purpose : focussing on eating foods that are good for my brain health (including taking supplements). Your purpose may be different to mine.
Prioritising real food : eating nutrient-rich foods comes naturally when you eat for a purpose and the first thing I put back into my routine is my blueberry chia pudding for breakfast. I'm also focussing on having adequate protein. All vegetables and whole and fresh foods naturally support cellular repair and rejuvenation, so choosing a few to add your diet each day is a great start to feeling better.
Reducing processed foods : not from a place of deprivation, but because my mind and body genuinely feel better without them.
Re-establishing my sleep routine : getting back to a regular sleeping pattern, same time and same amount each day. Sleep is essential for hormonal balance for weight loss, mental clarity and physical recovery. A regular routine helps to make it easier to fall asleep and to wake up feeling energised.
Moving regularly : not to burn calories, but to support flexibility and feel stronger. Adding my pilates routine back into my morning first and then adding walking and gardening in for vitamin D and aerobic activity (I have to admit I'm a fair weather gardener and walker so the weather has kept this on hold so far). Movement reduces inflammation in the body and improves mental wellbeing. Choose a form that feels energising rather than exhausting.
None of this is dramatic.
None of it is driven by urgency, desperation or self-criticism.
It's about small sustainable changes and focussing on my wellbeing.
Because that's what drives long-term weight loss. And I know that my body will return to balance very soon.
A different kind of change
Dieting promises fast results but often erodes trust.
Holistic change builds resilience— physically, mentally and emotionally.
When change is driven by intention rather than fear, by purpose rather than punishment, it becomes something you can sustain. The body softens, energy returns, and weight often begins to settle naturally as a side effect — not the sole focus.
The real question isn’t“How do I lose weight after Christmas?”
It’s: Why does overeating still trigger the belief that you need to control your body instead of listen to it?
That belief was learned. And what’s learned can be gently unlearned.
A mindset that supports long-term wellbeing
If you’re tired of repeating the January cycle — overindulgence followed by restriction — it may be time to focus less on food rules and more on the mindset driving your choices.
That’s exactly what I explore inThe Mindset Diet.
It’s not another diet or a set of instructions to follow. It’s a compassionate, mind–body approach to understanding the beliefs, habits and inner dialogue that keep pulling you back into dieting — and how to shift them so weight loss becomes sustainable, energising and aligned with who you are now.
If you’d like more ideas to help you move away from dieting and towards long-term balance, resilience and rejuvenation, I invited you to explore The Mindset Diet book that is full of inspiration, explanation and coaching activities to support application.
This new year doesn’t need to begin with control or criticism.
It can begin with awareness, intention and trust.
You don’t need another diet.
You may simply need a more compassionate way of relating to your body.
Join my five-day Mindset Reset mini course starting January 19th and get a free copy of the book or
