As 2026 dawned, millions across India and the globe embraced the familiar mantra of "New Year, new you," launching ambitious journeys to shed extra kilos. With motivation at its peak in the first days of January, gym memberships surged and pantries were purged of junk food. Yet, a harsh reality looms: a significant number of these well-intentioned resolutions are destined to falter within weeks. The culprit, according to a leading expert, is a common but critical error in approach.
The Aggressive Diet Trap: Why Most New Year Resolutions Crumble
Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford, observes this cycle annually in his clinic. "Every January, my clinic fills up with people who started aggressive diets on January 1st. By mid-January, they're back to their old habits, feeling defeated and frustrated," he noted in a recent newsletter. The primary mistake is an all-or-nothing mindset.
Dr. Sethi pinpointed the specific misstep: individuals dive headfirst into the most challenging protocols without preparation. "They jump straight into the hardest version of intermittent fasting, the 16/8 protocol, without letting their body adapt," he revealed. This abrupt shift from eating freely to fasting for 16 hours daily is a shock to the system, leading to quick burnout.
He illustrated this with a patient's experience from last February. A woman attempted to immediately adopt the 16/8 fasting method, switching from eating at will to a strict 16-hour fast. She lasted only 4 days before abandoning her plan entirely, a scenario that plays out in countless homes each year.
The Sustainable Path: Dr. Sethi's Step-by-Step Guide
So, what is the correct way to begin a sustainable weight loss journey? The key is gradual adaptation. Dr. Sethi advocates for a phased approach to intermittent fasting that respects the body's natural rhythms.
His recommended first step is the 12/12 method: consuming all daily calories within a 12-hour window and fasting for the remaining 12 hours. "This is basically just avoiding late-night snacking," he explained. This gentle start should be maintained for at least 4 weeks to allow the body to adjust comfortably.
"When you start with 12/12, you're working with your body's natural rhythm, not against it. Most of that fasting window happens while you're sleeping anyway," Dr. Sethi said. After this adaptation period, one can gradually progress to a 14/10 schedule (14 hours fasting, 10 hours eating), and eventually to the more advanced 16/8 method if seeking faster results.
Consistency Over Intensity: The Golden Rule for Weight Loss
The cornerstone of lasting success, often overlooked in the New Year's zeal, is consistency. Dr. Sethi emphasises that steady, manageable habits in diet, exercise, and sleep far outperform short bursts of extreme effort.
"Consistency beats intensity every single time," he stated firmly. "Doing 12/12 every day for 90 days will get you better results than doing 16/8 for one week and quitting." The message is clear: find a routine you can maintain long-term, not a punishing regime you will resent.
His final advice for 2026 is a call for patience and realism: "This New Year, start small. Start sustainable. Start with something you can actually stick to. Consistency beats intensity every time. Tracking your food quality is essential for staying consistent." While pursuing new health goals is commendable, listening to your body and choosing a sustainable path is paramount.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
