During the holiday season, we all tend to enjoy numerous festive gatherings that bring more food, drinks, and desserts than usual. These indulgences, combined with the arrival of a new year, contribute to the tradition of setting New Year’s diet resolutions (and, let's be honest, the tradition of breaking those resolutions within a few weeks is almost as common as making them in the first place!).
Before we dive in, it’s important to note that there’s absolutely nothing wrong with wanting to improve your nutrition, fitness, and overall health after the holidays. This is actually part of the “fresh-start effect,” where goals are centered around a time-based milestone—like the beginning of a new year (1),
Here at Catalyst Nutrition and Training, we fully support and celebrate health and fitness goals at any time of year! That said, we’d like to share some tips and strategies to help you achieve greater success and well-being, beyond the typical New Year’s diet resolutions.
Why we should rethink New Year’s diet plans
Research shows that most people who make New Year’s resolutions abandon them before the end of January (2,3). This isn’t a reflection of personal failure. It’s often because resolutions are too ambitious, rigid, framed negatively, or made without the necessary support.
And all of that can make them incredibly hard to maintain. We get it.
Instead, we’d like to propose a different approach to setting health and fitness goals—one that is more achievable, sustainable, and has a higher likelihood of becoming a lifelong habit.
Fun fact: Among all the personal goals people set for the new year, two out of every three focus on eating habits, physical health, and weight loss (1).
There are a few things to think about when considering New Year’s dietary resolutions:
First, there’s no physiological reason to wait for a specific date to begin working toward better health. You can start making healthier choices—like eating more slowly, choosing a fruit or vegetable, or stopping when you're full—at your very next meal. Your “fresh start” can happen right here and now, not just on January 1st.
Second, the inspiration behind many diet-focused goals can often stem from unhealthy motivations. Instead of coming from a place of self-love, empowerment, and long-term health, some people make these resolutions for less-than-healthy reasons:
Because others around them (or online) are doing so, driven by a desire to fit in, or societal pressures
Feeling guilty about their current health status, often fueled by “comparisonitis”
Using it as a “free pass” to overindulge during the holiday season (2)
Third, diet-focused goals are often unrealistic and unattainable. This means the issue is with the goal itself, not the individual. Such goals can lead to disappointment, shame, and guilt—sometimes even reinforcing unhealthy habits. Some experts suggest there may be a connection between certain diet-focused resolutions and worsened well-being (3). Plus, unrealistic health goals can contribute to the cycle of yo-yo dieting, which can be damaging in the long run.
A better way to set health and fitness goals
Making smaller, more sustainable changes tends to lead to greater success. Research shows that certain types of goals are more likely to boost your well-being, rather than detract from it. Here are some proven strategies to help you set healthier, more achievable goals—no matter what time of year it is.
1. Have more flexible goals
A 2021 study published in the International Journal of Environmental Research and Public Health found that people with flexible New Year’s resolutions report greater well-being over time compared to those who are less flexible with their goals (3).
So, what makes a goal flexible? Researchers define goal flexibility as “the ability to view setbacks with equanimity and adjust goal pursuit as needed.”
The positive effects of flexible goals may stem from the idea that when reaching a goal becomes challenging, adjusting the goal itself helps preserve our sense of well-being. The study authors suggest that this flexibility allows us to respond to challenges and opportunities, making us feel more autonomous and in control of both ourselves and our future (3).
2. Have more flexibility in the way goals can be reached
The same 2021 study also explored "goal tenacity," which refers to being highly persistent in the face of obstacles. Interestingly, the study found that goal tenacity doesn't actually help people achieve their goals. In fact, the rigidity in how goals are pursued can be harmful, as it tends to undermine overall well-being (3).
Why do excessive levels of goal tenacity have negative effects? First, being too rigid in how a goal is achieved can make it harder to reach, because it limits the ability to adjust and adapt when challenges arise.
Tenacity can also foster an “all-or-nothing” mindset, where people may abandon their goals entirely if they don't see immediate progress or at the first time they ‘cheat’/mess up on their resolution, rather than making necessary adjustments.
Additionally, a rigid approach to goal-setting is often linked to perfectionism, as well as increased levels of depression and anxiety (3).
3. Set goals around the positive outcomes you’d like to achieve (rather than the negative outcomes you want to avoid)
A 2020 study published in PLoS One found that "participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals" (1). An approach-oriented goal focuses on achieving a positive outcome (4).
For example, a goal like getting in shape and stronger is a positive, approach-oriented goal that is more likely to be achieved, whereas an avoidance-oriented goal, such as "not getting diabetes," tends to be less effective.
4. 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 it alone (4). It’s important to lean on friends and family when making changes, as this can have a positive effect when trying to reach your goals.
Examples of better health and fitness goals
Here are a few examples of small, flexible, and attainable health goals that can become sustainable over the long term. Whatever goals you choose to make, set them from a place of self-love.
1. Snack smarter (on most days)
Small snacks can make a big impact over time. Instead of reaching for pre-packaged, processed options, try making fruit and nuts your go-to snacks 3-4 times a week. There’s plenty of research supporting the health benefits of eating fruits and nuts, yet most people don’t get nearly enough of them in their diets.
2. Choose water (a few times each 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.
Adding sliced fruit to your water or opting for carbonated water is a great way to keep drinking water more interesting!
3. Practice eating more mindfully (at least once a day)
In addition to what you choose to eat and drink, how you eat and drink matters too. By slowing down and truly savoring the aromas, tastes, and textures of your food, you can enhance your overall enjoyment.
Try making mealtime a dedicated experience by eating at a table (rather than at your desk or in the car), turning off devices and screens, chewing your food thoroughly, and taking breaks between bites to relax.
Practicing mindful eating can also help you tune in to your body's signals, making it easier to recognize when you're satisfied and avoid overeating (2).
4. Listen to your body and be kind to yourself
A major part of health and well-being is how you treat yourself and your body. While setting and achieving health goals can be fulfilling, they don't guarantee happiness or make you any more worthy of love and kindness than you are right now. You are enough, and you deserve respect. Make self-love, self-care, and kindness—especially in the face of challenges or setbacks—goals of their own (5,6).
You are the person most capable of feeling gratitude and appreciating yourself every single day—whether or not you reach other goals. 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 practicing kindness, no matter what (5,6).
From New Year’s Diets to Lifelong Habits
How we set our health goals can significantly impact how long we stick with them, how they affect our well-being, and how much success we achieve. It's important to recognize that this is a common challenge and it’s not your fault.
When challenges arise—and they will—be gentle with yourself. Giving yourself the flexibility to adjust your goals, focusing on positive and achievable objectives, and seeking support can all help improve your health while maintaining your well-being throughout the year. These strategies will not only make your goals more sustainable but also help you stay committed to a healthier lifestyle over the long term.
Remember, you can set attainable goals for healthier habits any day of the year—there’s no need to wait for a specific moment. Today is a great day to start!
Do you need help setting yourself up for success when it comes to health- or diet-focused goals? As a team of registered dietitian nutritionists, we’d love to help!
Work with us through our nutrition counseling program to get personalized, targeted dietary recommendations - any time of year!
References
(1) Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
(2) Harvard T. H. Chan School of Public Health. (2019, January). Re-thinking your New Year’s resolutions. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/2013/12/20/re-thinking-your-new-years-resolutions/
(3) Dickson, J. M., Moberly, N. J., Preece, D., Dodd, A., & Huntley, C. D. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International journal of environmental research and public health, 18(6), 3084. https://doi.org/10.3390/ijerph18063084
(4) Pychyl, T. (2009, February 8). Approaching Success, Avoiding the Undesired: Does Goal Type Matter? Psychology Today. https://www.psychologytoday.com/ca/blog/dont-delay/200902/approaching-success-avoiding-the-undesired-does-goal-type-matter
(5) Canadian Mental Health Association. (2022, December 7). Rethinking your New Year’s resolutions. https://cmha.ca/news/rethinking-resolutions/
(6) Bradley, G. (n.d.). 7 New Year's Resolutions That Will Actually Make You Feel Good. National Eating Disorders Association. https://www.nationaleatingdisorders.org/blog/7-new-years-resolutions-will-actually-make-you-feel-good
Comments