By: Trevor Fullbright
We’ve all been there. New Year’s rolls around, and we’re so ready to crush those diet goals. “This year,” we tell ourselves, “is going to be the year.” And for a month or two, we’re killing it. We’re meal-prepping like champs, hitting our workouts, and turning down dessert like we’re on a mission.
But then… life happens. Motivation fades, hunger ramps up, and suddenly those goals start sliding to the wayside. Before you know it, we’re back to old habits, thinking, I’ll start again next Monday, or even worse, there’s always next year.
Sound familiar?
Here’s the thing: Struggling with your diet is completely normal. It doesn’t mean you’re weak, lazy, or not cut out for it. It just means you’re human. Dieting isn’t easy, no matter who you are. Sometimes all you need is some real, actionable advice to help you move past the rough patches and set yourself up for long-term success.
If you’re thinking, Who are you to talk about struggling with a diet?—that’s a fair question.
Let me tell you, I haven’t always been a fitness pro. Once upon a time, I weighed over 300 pounds. I’ve stumbled, struggled, and fallen off track more times than I can count. But I’ve also learned a lot along the way. Now I want to share those lessons with you so you can skip the same mistakes I made and make real progress.
Why You’re Struggling
Even the most experienced fitness folks struggle with dieting (ask any bodybuilder during prep—it’s brutal). But there are some common pitfalls that can make the process a lot harder than it needs to be. Let’s break them down!
Fad diets are everywhere—keto, carnivore, vegan, or whatever else is trending. These diets often villainize entire food groups or macronutrients, and while that makes for catchy social media posts, it’s also a recipe for failure.
Here’s the deal: The basics of fat loss aren’t flashy. Calories are king. You need to burn more than you consume. That’s it. Instead of cutting out half your favorite foods and making your life miserable, focus on a moderate calorie deficit and build a sustainable plan that works for you.
For example, instead of telling yourself you can never have dessert again, try this: Fit a small treat into your daily calorie goals.
It’s much easier to stick to a diet when you don’t feel like you’re constantly depriving yourself!
Everyone wants to lose weight yesterday. But aiming for rapid fat loss often leads to burnout—or worse, muscle loss. You might even end up in the dreaded skinny-fat zone, where you lose weight but don’t love how you look.
Instead, aim for a realistic goal: 0.5–1% of your body weight per week.
For someone who weighs 200 pounds, that’s just 1–2 pounds per week. It might not sound like much, but it adds up over time. And the slower pace makes it way easier to stick to without crashing and burning.
Plus, slower fat loss helps you preserve muscle, so when you reach your goal, you’ll look and feel lean and strong—not frail and tired.
We’ve all heard the phrase, “It’s not a diet; it’s a lifestyle.” While there’s some truth to that, dieting forever isn’t the answer.
Dieting puts stress on your body—it’s not something you can (or should) do endlessly. Instead, focus on shorter phases. Aim to lose 5–10% of your body weight over 8–12 weeks, then take a maintenance break.
What’s a maintenance break? It’s a phase where you stop trying to lose weight and focus on maintaining your progress. During this time, you’ll eat a bit more, give your body a chance to recover, and practice the ultimate goal: maintaining your results long-term.
Think of it like pit stops in a race. You can’t keep driving full-speed forever without refueling and checking the tires. Maintenance phases are your refueling stops.
You slip up on your diet—maybe it’s a donut at the office or a late-night binge. Suddenly, it’s “eff it,” and you’re face-deep in every snack you can find. Sound familiar?
Next time this happens, I want you to remember this: One slip-up doesn’t ruin your progress.
Think of it like getting a flat tire. You wouldn’t slash your other three tires, right? So why let one bad day spiral into a bad week?
The key is to stop the spiral as soon as possible. Messed up one meal? No big deal. Get back on track with the next one. Progress comes from consistency, not perfection!
Picture this: You’ve had a long day, you’re tired, and there’s nothing in the fridge. Cue the pizza delivery guy.
This is where planning saves the day. You don’t need to prep every meal, but having some basics ready—bulk-cooked proteins, carbs, frozen veggies, or even canned options—can make all the difference when life gets hectic.
One of my favorite tips? Always keep a few “emergency meals” on hand. These are quick, easy meals you can throw together in minutes. Think canned chicken breast, microwavable rice, and a bag of frozen veggies. It’s not glamorous, but it’ll keep you on track.
Motivation is great at the start of the year, but it fades fast. That’s why you need a deeper reason to keep going.
Maybe it’s about being healthier for your kids or just looking better (feeling good in your own skin is huge, vanity be damned!) Whatever it is, dig deep and find your “why.” Write it down, and remind yourself of it when things get tough.
Your “why” doesn’t have to be profound. It just has to mean something to you.
Final Thoughts
Dieting can feel lonely and frustrating, but trust me—you’re not alone. Struggles are just part of the journey, and they don’t mean you’re failing. The key is to keep showing up, even when it’s hard.
Take a deep breath, refocus, and try incorporating some of these tips into your routine. Remember, it’s not about being perfect; it’s about being consistent.
So here’s my challenge to you…
What’s one small step you can take today to move closer to your goals? Whatever it is, do it—and keep building from there.
You’ve got this!
Find Trevor on…
Instagram: @Trevorxgage