As a clinical nutritionist, the conversation in my clinic every January is almost always the same. Most people will start their consultation with “this year I’m going to be so good”, followed by a long list of ambitious goals that usually include cutting sugar, losing weight, going to the gym daily, eating healthy, drinking lots of water, managing time better and sleeping well.
In most cases within a few weeks, most of those goals have quietly disappeared and are forgotten, usually around the third Friday in January also known as “Quitters Day”. The issue is almost never willpower rather it is the design of the resolution itself — there was no how to their why.
As humans our biology is wired to favour what is familiar to us. Our brain loves routine because habits conserve energy, they just need less effort, so much effort is required when we want to change.
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When our ambitious New Year’s resolutions demand a sudden, dramatic overhaul of eating and lifestyle, it clashes with how behaviour change actually works.
If your goal is to build sustainable health, which is most people in the new year, this includes a healthier weight, more energy, more stable blood sugars, improved gut health — the focus needs to shift from intensity to consistency, this is key — it’s all about being consistent.
The most effective New Year’s resolution you can do to get things started is not a long list. It is so simple and something you do as part of your preparation, make a very easy plan the night before, an evening practice that sets you up for the behaviour you want the next day.
When you focus on better sleep, a calmer nervous system, and just a small bit of planning can do more for your nutrition and weight than any crash diet ever will.
The best place to start is with a clear behaviour-based goal, nothing vague like eat healthy or lose weight, you need to be specific. For example, I will eat protein with each meal or I will eat breakfast every day or I will have two cups of salad with every meal or I will eat meals at these particular times. These kinds of goals are easily actioned and directly linked to metabolism, appetite regulation and sleep quality.
At the end of each day do a small check in. Reflect on the day, reset if you went off the rails and commit to doing your best tomorrow. This little micro review keeps you mindful and positive rather than feeling failure. Ask yourself what you’ve learnt and what you need to change.
Make sure your environment is aligned with your health goals, this really helps especially in moments of fatigue. Have healthy snacks like fruit and nuts available, do your food preparation and clear the house and pantry of anything that can bring you undone.
From a clinical perspective, sleep is one of the most underrated drivers of appetite, cravings, and weight regulation. Short or disrupted sleep alters hormones involved in hunger (ghrelin), satiety (leptin), and stress (cortisol), increasing the drive for quick, high-energy foods the following day. Aim to go to bed earlier, avoid screens, shower before bed, read a book and make sure the window is open.
Breakfast protein. Credit: Prokopenko/stock.adobe.com
Our new goals will become more achievable when they are attached to something you already do consistently. This is called habit stacking. For example, after you clear the dinner dishes, you prepare tomorrow’s breakfast. Or when you brush your teeth, review your day and think about tomorrow.
Make your goals more about who you want to feel. This makes them meaningful. For example, I want to have my energy back and I want to have a better quality of life. At the end of a day, think about how you felt and connect the feelings to your actions. This link will reinforce why the habit matters to you and you have a better chance of success long term.
The best New Year’s resolution acknowledges that life will still include social events, busy weeks, travel, parenting, deadlines and this is all a part of it and all need to be factored in.
Don’t expect to be perfect every day as that is unrealistic, rather think about your baseline goals such as drinking water, eating protein with breakfast, going to bed earlier or getting to the gym. Keeping this going is very positive and you can add layers to it as these become inbuilt daily habits.
Success comes with consistency, mindfulness, a supportive environment, realistic goals and a realistic plan and taking things day by day.
