Break your New Year’s resolutions? Time to try again
As we approach the end of February, it’s time to ask yourself how you’re doing on your New Year’s resolutions. Did you break them already? Are you having trouble even getting started?
If they involve fitness, diet and exercise, chances are you may have gotten off to a slow start during our wintry weather the past two months. But don’t lose hope: Developing healthy habits can happen any time of year. We all put pressure on ourselves at the start of the year to jump into exercise and dieting, but the reality is most of us can’t or won’t maintain those goals and then lose interest a few weeks or months into the year. Avoiding that “go big or go home” mindset and instead focusing on small wins can go a long way in helping us reach our health goals in 2025.
Develop healthy habits
If you didn’t kick off the year with healthy habits, you can certainly start now.
“People who give up on their New Year’s resolutions often neglect to create a detailed goal,” said Allegheny Health Network (AHN) dietitian Emily Crusan. “I advise clients to make their goals specific and relevant to their individual situation. Some people may be able to set a goal to exercise five days a week while others may not. Goals should be realistic and tailored to your capabilities.”
It is also important to acknowledge that setbacks are normal and, instead of giving up on your goal, acknowledge what happened and use it as a learning experience. Remember that progress is not always linear.
“Putting too much pressure on yourself can easily lead to disappointment and the discontinuation of your goal,” says Crusan. “To prevent this effect, I recommend creating simple goals and celebrating your progress along the way. This approach helps build confidence and creates a positive feedback loop, making it easier to stay motivated and committed to your health journey.”
Crusan encourages clients to recognize and celebrate achievements, no matter how small. “Did you choose a nutritious snack like an apple and peanut butter instead of potato chips? That’s a win! Celebrating these moments can boost your motivation,” she says. “Some people find it beneficial to keep a journal or use an app to track food intake, exercise, and their emotions. Seeing your progress over time can be very encouraging.”
Start small
A good starting point is to make small changes to optimize your diet rather than overhauling your entire diet at once. For example, aim to add one serving of vegetables to your meals each day to increase your fiber intake. Instead of having an all-or-nothing mindset, focus on consuming a nutrient-dense diet while still enjoying less healthful foods in moderation. “Experiment with new recipes and find joy in nourishing your body,” Crusan said. “When it comes to snacking, the best combination is protein and fiber to promote satiety, or a feeling of fullness, in between meal times. It is also important to note portion sizes so that your snacks stay within the recommended range of 100 to 200 calories.”
Some quick and easy ideas include:
– Greek yogurt with ½ c of berries.
– 1 medium banana with one low-fat mozzarella cheese stick.
She also recommends these protein-rich recipes to help keep everyone warm and satiated for the rest of the winter:
https://www.eatingwell.com/marry-me-chickpea-soup-with-kale-8760509
https://www.eatingwell.com/recipe/8024498/slow-cooker-chicken-brown-rice-with-roasted-corn-black-beans/
https://www.eatingwell.com/sausage-spinach-mushroom-egg-bites-8654583
Get moving
As for getting started with an exercise routine, the cold air and short daylight hours combine to make us want to hibernate until spring. Just like dietary changes, exercise can start in small increments with the key goal just to get moving a little more each day.
Pairing up with an exercise buddy is a great way to be accountable to each other and to get and give motivation. Make plans to meet up with a friend or coworker to walk each day before or after work or head to a mall, indoor facility or gym to walk some laps for a half-hour a few times per week. Even taking a short walk after lunch or a few short walks a few times per day can boost metabolism and endurance.
Some experts recommend focusing on the positive mental health benefits of exercising – even if it’s just walking, doing yoga or lifting weights for a few minutes per day. The idea that you are making small strides can improve attitude and relieve stress and get you on your way to making a big improvement in the long run.