As the holiday season approaches, so do the festive social gatherings, tempting us with an array of delicious foods, drinks, and desserts. This joyous time, combined with the anticipation of a new year, often fuels the tradition of making New Years’ nutrition resolutions. However, it’s not uncommon for these resolutions to be abandoned within a few weeks, becoming a tradition in itself.
Having spent over two decades as a functional medicine nutritionist, I understand the desire for a fresh start, especially after indulging during the holidays. Embracing the “fresh-start effect,” where goals are set around a time-related milestone, such as the beginning of a new year, is commendable (1). I wholeheartedly support and applaud health goals set at any point in the year. Allow me to share some strategies that can help you achieve not just your New Year’s resolutions, but sustainable and attainable nutrition goals for a healthier lifestyle.
Why we should reconsider New Year’s nutrition goals
Research consistently shows that the majority of individuals who set New Year’s resolutions abandon them before the end of January (2,3). It’s important to note that this isn’t a reflection of personal failure. Often, resolutions are too ambitious, rigid, framed negatively, and pursued without adequate support, making them challenging to maintain.
Drawing on my 20 years of experience as a functional medicine nutritionist, I propose a shift in the approach to health goals—one that is not only more achievable but also sustainable, fostering the development of lifelong habits.
Here’s an interesting statistic: Two out of every three personal goals set as New Year’s resolutions pertain to eating habits, physical health, and weight loss.
When contemplating New Year’s nutrition goals, consider a few key points
Timing Matters, But It Doesn’t Have to Wait
- Physiologically, there’s no reason to wait for a specific date to embark on a journey toward better health. You can start making positive changes—such as eating more mindfully, opting for fruits and vegetables, and recognizing when you’re full—at your very next meal. Your “fresh start” can begin right here and now.
Examine Motivations
- The motivations behind many diet-focused goals may not always stem from a place of love, empowerment, or future health. Some unhealthy motivations include succumbing to societal pressures or expectations, feeling guilty about current health status, or viewing resolutions as a means to compensate for overindulgence during the holidays (2).
Realism is Key
- Nutrition goals often tend to be unrealistic and unattainable. It’s crucial to recognize that the challenge lies with the goal itself, not the individual. Unrealistic goals can lead to disappointment, shame, increased guilt, and potentially worse health habits and outcomes. Some experts even suggest a possible link between certain diet-focused New Year’s goals and worsened well-being (3). Moreover, unrealistic health goals may contribute to or exacerbate yo-yo dieting.
In the following sections, I will delve into strategies and alternatives that not only prioritize attainable nutrition goals but also foster a positive and sustainable approach to health and well-being.
A Better Way to Set Nutrition Goals
Instead of diving into grand, rigid resolutions, making smaller and more sustainable changes can pave the way for greater success. Research indicates that certain types of goals not only contribute to well-being but also maintain a positive sense of self. Here are research-backed strategies to help you set better nutrition goals, applicable at any time of the year.
Embrace Goal Flexibility
- According to a 2021 study in the International Journal of Environmental Research and Public Health, individuals with flexible New Year’s resolutions reported higher well-being over time (3). Goal flexibility, as defined by researchers, is “the ability to view setbacks with equanimity and adjust goal pursuit as required.” The positive impact of flexible goals lies in the ability to adapt and adjust when challenges arise, contributing to a continued sense of well-being. Responding to challenges and opportunities allows for a feeling of autonomy in relation to oneself and the future, as noted by the study’s authors (3).
Flexibility in the Path to Achieving Goals
- The same 2021 study explored the concept of “goal tenacity,” the quality of being more persistent when facing obstacles in reaching goals. Surprisingly, goal tenacity does not necessarily aid in achieving goals; in fact, rigidly adhering to a specific path was found to be detrimental to well-being (3). Excessive goal tenacity can hinder goal attainment due to the inability to adjust and adapt. It may foster an “all-or-nothing” mindset where, in the absence of perceived progress, individuals may abandon the goal altogether, rather than modifying the actions required for success. Additionally, inflexibility in the goal achievement process is linked to perfectionism, depression, and anxiety (3).
By incorporating these principles into your approach to nutrition goals, you create a framework that fosters adaptability, resilience, and a positive sense of well-being. In the following sections, we’ll explore additional strategies to ensure your journey toward attainable nutrition goals, is both effective and enjoyable.
Setting Goals for Positive Outcomes
Research from a 2020 study published in PLoS One highlights the effectiveness of setting goals around positive outcomes rather than negative ones (1). Participants with approach-oriented goals, aiming to achieve positive results, were significantly more successful than those with avoidance-oriented goals. An approach-oriented goal, such as striving to become fitter and stronger, is more likely to be achieved compared to an avoidance-oriented goal, such as trying to prevent diabetes.
Embrace Approach-Oriented Nutrition Goals
- Instead of framing your goals in terms of what you want to avoid, focus on positive outcomes. For instance, set a goal to enhance your fitness and strength. This approach not only contributes to greater success but also fosters a more optimistic and empowering mindset (4).
Seek Social Support
- The same 2020 study suggests that individuals with social support are more likely to achieve their goals than those who go solo (4). Having a friend or family member as a support system can positively impact your journey toward better health, providing encouragement, motivation, and accountability.
Examples of Better Nutrition Goals
Here are a few examples of small, flexible nutrition goals that can evolve into sustainable practices over the long term. Remember, whatever goals you choose, approach them from a place of self-love.
Approaching nutrition goals with positivity, support, and self-love sets the stage for a transformative journey toward a healthier and more fulfilling lifestyle.
Snack Smarter (On Most Days)
Recognizing the impact of small snacks on your overall well-being, commit to choosing healthier alternatives three or four times a week. Opt for fruit and nuts instead of pre-packaged, processed snacks. The healthful effects of incorporating more fruits and nuts into your diet are supported by overwhelming evidence, and most people often underestimate their positive impact on health.
Choose Water (A Couple of Times a Day)
Prioritize hydration by opting for water over sugary drinks a couple of times a day. This simple switch not only helps keep you well-hydrated but also reduces the intake of added sugars and empty calories. Hydrating with water proves to be a win-win for your overall health.
Practice Eating More Mindfully (At Least Once a Day)
Beyond the choices of what you eat and drink, consider how you consume your meals. Embrace mindful eating at least once a day by slowing down, savoring aromas, tastes, and textures. Enjoy your meals at a table, free from distractions like devices and screens. Chew your food thoroughly, and take breaks between bites by putting down your utensils. Mindful eating fosters an appreciation for when you’re satisfied, preventing unnecessary overindulgence (2).
Listen to Your Body and Be Kind to Yourself
Remember that part of achieving health and well-being involves treating yourself and your body with kindness. Achieving nutrition goals doesn’t guarantee happiness or 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 integral goals as well (5,6).
You, as an individual, are in the best position to feel gratitude and appreciate yourself every day of the year—regardless of whether you achieve specific goals. Avoid being too hard on yourself, as setbacks don’t equate to failure. Keep listening to your body, practice kindness, and persevere, irrespective of challenges or discouragement (5,6).
Bottom Line
Overall, reflecting on my own journey, I’ve discovered that New Year resolutions, made with the best intentions, often lose steam due to their lack of specificity and realism. Vague or overly ambitious goals can lead to frustration and quick abandonment. Personally, I’ve found greater success by setting concrete and achievable yearly goals across key areas of my life, like health, finance, and spiritual well-being. This holistic approach has not only promoted a well-rounded life but has also made progress tangible and sustainable. To make these yearly goals realistic, I’ve learned to be specific, break them down into manageable tasks, create action plans, set achievable timelines, measure progress, seek support, and remain adaptable. Embracing this comprehensive strategy has increased my chances of success and brought about positive, lasting changes in various aspects of my life throughout the year.
The choices we make in setting our nutrition goals significantly influence our ability to stick with them, their impact on well-being, and the success we achieve. It’s important to recognize that facing challenges along the way is common and not a reflection of personal failure.
Remember, the pursuit of attainable nutrition goals for healthier lifestyle habits is not confined to a specific time; it can start any day of the year, including today.
If you find yourself in need of guidance and support in setting and achieving health- or nutrition-focused goals, consider reaching out. As a certified functional medicine professional with over 20 years of experience, I’m dedicated to guiding individuals towards optimal well-being. If you’re ready to make positive changes and achieve long-term success, schedule an appointment with me. Together, we can turn your health aspirations into attainable realities.
I hope this helps you stick to your goals and be successful!
Wishing you all a healthy, happy new year filled with abundance and many blessings
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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