January Is Halfway Through… Have You Fallen Off the Diet Bandwagon Yet?

Did January start strong and has taken a wobble?

(If yes — don’t worry. This is where it gets fixed.)

Hey Everyone,

If January started strong and has already gone a bit wobbly, you’re not failing, you’re just human.

Motivation dips. Life gets busy. The “New Year, New Me” energy fades.
But here’s the good news: you don’t need to start again, you just need to return to the fundamentals.

This week is all about easy wins - the basics of weight loss that actually keep you on track long-term.


✅ 5 Easy Wins to Get Back on Track (No Reset Required)

1️⃣ Eat Protein at Every Meal
 Protein keeps you full, stabilises blood sugar and reduces cravings.
Aim for a palm-sized portion at meals - simple, effective, done.

2️⃣ Build Your Plate, Don’t Count It
 Half veg, a palm of protein, a fist of carbs, a thumb of fat.
No apps. No stress. Just structure.

3️⃣ Drink More Than You Think You Need
 Most “hunger” is actually dehydration.
2 litres a day = fewer cravings, better energy.

4️⃣ Walk Daily (Even When You Don’t Feel Like It)
 Steps matter more than workouts.
8–10k a day keeps fat loss ticking over,  even on busy days.

5️⃣ Stick to a Simple Routine
 Same breakfast. Same lunch. Decision fatigue kills consistency.
Boring works, exciting gets abandoned.

📝 7 Fundamentals Checklist (Save This!)

Before you decide you’re “off track,” ask yourself:

1️⃣ Have I eaten enough protein today?
2️⃣ Have I had vegetables in at least two meals?
3️⃣ Have I drunk enough water?
4️⃣ Have I moved my body today (walks count)?
5️⃣ Have I slept at least 7 hours?
6️⃣ Have I eaten mindfully, not emotionally?
7️⃣ Have I focused on progress, not perfection?

If you tick 4–5 of these consistently, you will get results.


🚫 3 Reasons People Fall Off the January Bandwagon

1️⃣ They Try to Do Too Much
 Too many rules. Too many changes. Too much pressure.

2️⃣ They Rely on Motivation Instead of Structure
 Motivation fades — routines don’t.

3️⃣ They Think One Bad Day Means Failure
 It doesn’t. It means you’re normal.
The win is getting back on track at the next meal, not next Monday.

Final Thought This Week

You haven’t failed January.
January isn’t over.
And weight loss doesn’t work in straight lines anyway.

Forget the bandwagon.
Build habits that carry you forward, even when motivation dips.

And if you want help simplifying things, my FREE 20-minute Health & Nutrition Clarity call is the easiest way to reset without starting over.
No sales. No pressure. Just clarity and a plan that fits your life.

👉Book your Health & Nutrition Clarity Call - https://linktr.ee/clarebennettcoach
👉 Read my previous newsletters - https://www.clarebennettcoach.uk/blog

Small steps. Strong fundamentals. Real results. 💪✨

📅 What’s Coming Up

🗣️ Connect With Me

Follow along here: Instagram or Facebook 

 @clarebennettcoach / @pole4fitness_uk / @AOFchampionsgym

Or just hit reply - I’d love to hear from you!

Meet Clare 

Clare is a pragmatic and empathetic leader who combines loyalty, tenacity, and curiosity to create innovative, practical solutions for health and well-being. Known by her family as “Mum’ll fix it!”, she embodies a get-it-done mindset, tackling challenges head-on and finding practical, sustainable answers.

As a coach, creator, and motivator, Clare champions people in believing in themselves and taking small, consistent steps toward long-term change. She believes exercise and nutrition should always be personal, adaptable, and practical, ensuring strategies fit seamlessly into real life.

Her approach is understanding, considerate, and kind, but also driven by a strong sense of accountability and follow-through. Sociable and approachable, Clare builds trust quickly, making her both relatable and inspiring.

Above all, Clare creates healthier, more content lives - combining innovation with empathy, leadership with kindness, and strategy with action.

You can work with Clare in the pole or aerial studio at Pole 4 Fitness, at AOF Champions Gym, or join her online. 

Clare believes everyone knows what to do to live a healthier lifestyle, but what it takes to get there is personal to each person. We are all different, so we need a plan that works for you! 

Keep nourishing your body and flourishing in your fitness journey. 


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