Happy New Year’s Eve!
It’s more than officially that time of year when many are making resolutions to improve their health and wellness. Whether it's eating healthier, exercising more, or reducing stress, a healthy new year's resolution can be a great way to start the year off on the right foot.
However, it can be challenging to stick to these resolutions, and many people struggle to maintain their motivation and commitment throughout the new year. In fact, only ~9% of those who set a new years Resolutions actually succeed in accomplishing their goal at the end of the year.
And of all resolutions made, better health or overall health is considered the most popular new year’s resolution. This ranges from weight loss goals to healthy eating, overall wellness and going to the gym.
As a result, being healthier is also the resolution with the highest fail rate.
If you're determined to stick to your healthy new year's resolution in 2023, here are some tips to help you succeed:
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Set specific and realistic goals
One of the keys to sticking to a healthy new year's resolution is to set specific and realistic goals. Instead of resolving to "eat healthier," try setting a more specific goal like "eat at least five servings of fruits and veggies a day", “eat complex carbohydrates, focusing on whole grains”, "reduce processed foods."
Having a clear, specific goal will make it easier to track your progress and know when you've achieved it.
Developing eating habits can take up to six weeks for your body to adjust! A recent study noted that 64% of people give up on their resolution in the first month of the year, but knowing it can take longer than that fro you to develop a habit - those who give up to soon are not giving their bodies a chance to acclimate to the new lifestyle.
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Make a plan for YOU!
Once you've set your goals, it's important to create a plan for how you will achieve them. This might involve meal planning, grocery shopping, and preparing healthy home-cooked meals and snacks in advance. Consider seeking the help of a nutritionist or registered dietitian to create a personalized plan that meets your specific needs and goals.
Be wary of fad diets or exercise plans shared across social media as they tend to drive short term results, without longevity. Healthier resolutions tend to be more successful when adopting the eating habits into a long term lifestyle rather than a quick diet to hit a specific body weight.
Everybody is different and just because someone else saw results with their plan, does not guarantee it will work for you. In the age of social media, comparison is the thief of joy.
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Don't try to change everything at once
While it might be tempting to overhaul your diet or lifestyle all at once, it's important to make changes gradually. This will make it easier to stick to your resolution and avoid feeling overwhelmed.
Start by making small changes that are manageable, like adding an extra serving of veggies to your meals, adding in lean proteins or swapping sugary drinks for water. As you become more comfortable with these changes, you can gradually add more healthy habits to your routine.
Your eating patterns will evolve over the year as you make more changes, and learn more about which foods you enjoy v. which you do not.
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Keep healthy options on hand
One of the biggest challenges of sticking to a healthy new year's resolution is dealing with cravings and temptations. To help prevent slip-ups, avoid purchasing unhealthy foods and snacks while grocery shopping and aim to keep healthy options on hand at all times.
This might include packing healthy snacks like nuts, fruits, and vegetables to take with you when you're on the go, or keeping a stash of healthy meals and snacks in the freezer for when you don't have time to cook.
Try to identify snacks and meals made from whole foods to have on hand, or stock up on snack brands that make better for you products. (Check out 8 Brands that We Love)
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Find healthy substitutions for your favorite foods
If you're struggling to give up certain unhealthy foods, try finding healthier alternatives to help quench the cravings. For example, instead of frying food, try grilling or baking it with healthy fats like olive oil and adding herbs and spices. Instead of ice cream, try making your own frozen yogurt or fruit sorbet.
If you enjoy baking, you could replace refined sugars in your recipes with allulose and/or monk fruit powder.
There are many healthy substitutions for your favorite foods, and with a little creativity, you can still enjoy the flavors you love without derailing your resolution.
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Don't be too hard on yourself
It's important to be kind to yourself when you're working towards a new goal. If you slip up or have a setback, don't beat yourself up about it!
Instead, focus on the progress you've made as your self-esteem driver and use it as motivation to keep going. Remember, making positive changes in your life takes time and effort, and it's okay to have setbacks along the way.
Self-care is equally as important when making changes to your eating habits.
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Seek support
Having a support system can be a huge help when it comes to sticking to a healthy new year's resolution. This might be a friend or family member who can hold you accountable, or a group of people with similar goals who can motivate and encourage each other.
You can also seek support from a healthcare professional or a registered dietitian who can help you make a plan for YOU!