Yes, the most popular New Year’s resolutions indeed revolve around eating habits, physical health, and weight loss. And this can be a good thing. Being inspired and motivated to make healthier choices is beneficial any time of the year. (Psst…I have a FREE New Year’s Nutrition Challenge if you love the refresh idea.)
What many find is those New Year’s goals are abandoned because they become tedious and have little progress to show for them (aside from guilt). This is very common and it is not your fault! That’s why this blog post is all about some of the common traps of making diet-related New Year’s resolutions, some research-based guidance on better ways to set these goals, and some examples of health goals that may work better for you.
January marks the month of fresh starts, an influx of diet ads and gym classes that are full of eager, new participants. After the chaos and food centered festivities of December it is no wonder that this feeling of fresh starts feels welcoming!
Before we begin, know that there is absolutely nothing wrong with wanting to improve nutrition, fitness, and health right after the holidays. This is referred to as the “fresh-start effect” where goals center around a time-related milestone—like the start of a new year(1). I encourage and celebrate health goals at any time of year. But, let me share with you some strategies to help you see more success and well-being than the typical New Year’s resolutions.
Why we should rethink diet-focused New Year’s resolutions
Research shows that most people who make New Year’s resolutions give up on them before the end of January. It’s not the fault of the person who gives up. Resolutions are often too ambitious, inflexible, framed negatively, and are attempted without support. These are just a few of the reasons they’re difficult to sustain.
I want to propose a different way of making health goals. A way that is more achievable, sustainable, and can more easily become lifelong regular habits.
2 out 3 resolutions involve eating, health or weight loss.
There are a few things to think about when considering diet-focused New Year’s resolutions.
1) There is no physiological reason to wait for a specific date to take a step toward better health. You can start eating slower, choosing a fruit or vegetable, and stopping eating when you’re full at your very next meal. You can decide to implement your “fresh start” goal right here and now.
2) The motivation behind many diet-focused goals may have unhealthy origins. There are many not-so-healthy reasons some people make diet-focused New Year’s resolutions: – Others around them (or online) are doing so (societal pressure) – Feeling guilty about the current health status – As a “free ticket” to overindulge during the holidays (2)
3) Diet-focused goals are often unrealistic and unattainable. The goal is the problem, not the person but the person always walks away feeling bad. These goals can lead to disappointment, shame, more guilt, and possibly even worse health habits and outcomes. Some experts believe there may be a link between certain diet-focused New Year’s goals and worsened well-being. Plus, unrealistic health goals may spark or contribute to cycle dieting.
A better way to set health goals for your New You
Making smaller, more sustainable changes can lead to more success. Studies show that certain types of goals are also more likely to contribute to—and not take away from—a sense of well-being. Here are some research-backed strategies to help you make better health goals at any time of the year.
Have more flexible goals
A 2021 study in the International Journal of Environmental Research and Public Health found that over the course of time, people with New Year’s resolutions that are flexible report greater well-being than those who are less flexible around their goals.What makes a goal flexible? Researchers define goal flexibility as, “the ability to view setbacks with equanimity and adjust goal pursuit as required.”
This positive impact of having more flexible goals may be because when reaching a goal becomes difficult, adjusting the goal itself may help to maintain a sense of well-being. The ability to respond to challenges and opportunities helps us “to feel more autonomous in relation to the self and the future,” said the study authors (3).
Have more flexibility in the way goals can be reached
That same 2021 study also looked at the outcome of “goal tenacity,” which is being more persistent when obstacles to reaching goals appear. Perhaps surprisingly, goal tenacity does not help people reach their goals. In fact, the rigidity in how goals are reached was harmful to some because it chipped away at their sense of well-being.Why are there negative effects of too much goal tenacity? First of all, being more rigid and persistent in how goals are reached can make reaching the goal more difficult because of the inability to adjust and adapt. Tenacity can also lead to an “all-or-nothing” approach where when progress is not felt, some goal-setters abandon the goal altogether, rather than adjust the actions needed to reach the goal. Also, being inflexible in the process of achieving goals is linked to perfectionism, depression, and anxiety.
Set goals around the positive outcomes you’d like to achieve (rather than the negative outcomes you want to avoid)
A 2020 study found that “participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals” (1). This is aiming for a positive goal. For example, a goal of drinking more water or adding in more walks is a positive, approach-oriented goal that is more likely to be achieved, rather than an avoidance-oriented goal such as to not get diabetes or not gain weight.
Enlist support
That same 2020 study found that people who had some social support were more likely to reach their goal than those who tried to go at it alone (4). Having someone, like a friend or family member, can have positive effects when it comes to reaching goals.Examples of better health goals for the New You
Here are a few examples of small, flexible health goals that can become sustainable over the long term. Whatever goals you choose to make, set them from a place of self-love.
Snack smarter (on most days)
Small snacks can add up to a big impact over time. Instead of pre-packaged snacks, commit to eating fruit and nuts as snacks three or four times per week. There is overwhelming evidence of the healthful effects of eating fruits and nuts, and most people don’t eat nearly enough.Choose water (a couple of times a day)
Water is a great way to hydrate while reducing the amount of sugar (and empty calories) that come from sugary drinks. Being hydrated with less sugar is a win-win for your health.Practice eating more mindfully (at least once a day)
Beyond what you choose to eat and drink, is how you eat and drink. By slowing down and savoring the aromas, tastes, and textures of food, you can enjoy food even more. Try having your meals at a table (not a desk or in the car), ignoring all devices and screens while eating, chewing the food well, and putting the spoon or fork down to relax a bit between bites. Mindful eating may also help to realize when we’re satisfied with food, preventing unnecessary overindulgence.Listen to your body and be kind to yourself
Part of health and well-being is how you treat yourself and your body. Setting and reaching health goals does not guarantee happiness, nor make you more worthy of love and kindness than you are right now. You are enough and deserve respect. Make self-love, self-care, and kindness—regardless of challenges or discouragement—goals too.You are the person who is most able to feel gratitude and appreciate yourself every day of the year—whether you reach other goals or not. Don’t be too hard on yourself. You haven’t failed and you don’t have to give up. Keep listening to your body and being kind, no matter what.
Bottom Line
How we choose our health goals can make a big difference in how long we’ll stick with them, how they impact our well-being, and how much success we see. This is very common and is not your fault.
Allowing yourself some flexibility in how you set and reach your goals, opting for positive goals, and enlisting support can help you improve your health and maintain well-being throughout the year. These can also help you stick to your new healthy lifestyle for longer and be more sustainable so that you are better positioned to achieve those goals.
Do you need help setting yourself up for success when it comes to health- or diet-focused goals? Are you ready to embark on a journey to rejuvenate your body and mind? I’m thrilled to invite you to my Free 30-Day Clean Slate Challenge! This challenge is designed to guide you through a natural detoxification process, helping you feel more energized, refreshed, and balanced. Ditch the nonsense of juice cleanses and New Year’s diets that eliminate entire food groups – this challenge will be different! Designed by nutrition experts, this program guides you through a holistic approach.
Kristen Bunich MA RD LDN. Is a registered dietitian, certified intuitive eating counselor and owner of The Intuitive Dietitian. She is passionate about rebuilding her clients relationship with food, image and self care.
