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  • Writer's pictureJo

CHEAT SHEET: Beat the 3-Week Slump: How to Stay on Track with Your Diet and Fitness

Most people start a new fitness kick with enthusiasm and high hopes, lots of you probably set yourself New Years Resolutions? But most of us hit a wall and quit around the 3-week mark. If this sounds familiar, know that you’re not alone. Today, we’re going to explore why this happens and, more importantly, how to push through it. And let’s be real – we all have times in our weight loss or fitness regime when we find it "too hard" and want to give up. This advice applies to those moments too.


Why Does This Happen?

The initial excitement and motivation of starting a new fitness regimen can carry you through the first couple of weeks. However, around the 3-week mark, that excitement begins to fade. This is when the real work starts, and it’s also when many people feel tempted to give up. Why? Because at this stage, the new routine hasn’t yet become a habit. Your body and mind are still adjusting to the new demands, and without the initial burst of motivation, it’s easy to feel discouraged.


woman working out

Strategies to Stay on Track with Your Diet and Fitness

1. Break It Down

Focus on One Day at a Time

When you’re feeling overwhelmed, it’s easy to lose sight of your progress and get discouraged. Instead of focusing on long-term goals that might seem daunting, break your fitness journey down into daily tasks.

For example, rather than fixating on losing 10 kilos, concentrate on what you need to do today: perhaps that’s drinking enough water, fitting in a 30-minute workout, or choosing a healthy meal. Achieving small, daily goals gives you a sense of accomplishment and keeps you motivated. Remember, it’s the small steps that lead to big changes.


2. Remember Your Why

Keep Your Motivation Front and Centre

Why did you start this journey? Whether it's to feel better, improve your health, or boost your confidence, keeping your why at the forefront can be a powerful motivator.

Write down your reasons and put them where you’ll see them every day – on your fridge, bathroom mirror, or even as a note on your phone. When you’re reminded daily of why you started, it becomes easier to stay committed, even when the going gets tough.


3. Visualise Success

Picture Yourself Achieving Your Goals

Visualisation is a powerful tool. But if you think that sounds too woo-woo for you think of it as "Focus" instead - it is the same principle, spend a few minutes each day picturing yourself reaching your fitness goals.


Think about how you’ll feel, what you’ll look like, and how your life will improve. This isn’t just wishful thinking – visualisation (focus😉) can boost your confidence and determination.

When you can see (focus on 😉) success in your mind, it feels more attainable, making it easier to stick with your plan.

sit down and adjust your plan if its not working

4. Adjust, Don’t Quit

Tweak Your Plan, Not Your Goal

If you’re struggling, it might be time to adjust your approach.

Maybe your current workout isn’t enjoyable, or perhaps it’s too intense. Has your work schedule gone nuts. Instead of quitting, try something different. Mix up your exercises, try a new fitness class, or adjust your schedule pair it back- know what your non-negotiables (minimums) are when times are tough and have higher targets for when more time is available. The key is to have a plan and keep moving forward, even if it means changing the way you get there.


Remember, flexibility in your approach, recognising life happens, but doing the best you can in the circumstances can lead to discovering what truly works for you. Adjusting your plan isn’t a sign of failure; it’s your strategy for success.


5. Lean on Support

Find Strength in Numbers

You don’t have to do this alone. Reach out to friends or family for support, join a fitness group, or hire a personal trainer/coach. Having someone to share your journey with can provide the encouragement and accountability you need to keep going.

Talking to others who are experiencing similar challenges can make you feel less isolated and more motivated. Plus, celebrating wins together, no matter how small, can be incredibly uplifting.


Being able to push through the tough weeks is when real transformation happens. It’s where you build resilience and prove to yourself that you can achieve anything you set your mind to. Don’t let the 3-week slump or those tough moments derail your progress: they are going to happen- be ready for them. Remember when it happens: Take it one day at a time, adjust as needed, and lean on your support system.


Thanks for reading, I hope this has given some useful ideas on how you can stay on track with your diet and fitness the next time it all gets a bit too much. Remember, you do have the power to achieve your fitness goals. Keep pushing forward, and you’ll come out stronger on the other side.


🌟Need more help? I offer support and advice on social media to help with fitness and fat loss, specifically aimed at women over 30. Click these links to follow me on Instagram  @fitforapurposeuk  or on Facebook fitforapurposeadmin


For those looking for one to one support I offer bespoke coaching services via my Get Fit For a Purpose plan, we work together to mould the plan around your lifestyle, preferences and specific concerns - Click here for details of my services


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