Nurture a Healthier You Without Dieting
The holidays are in full swing and the New Year is right around the corner. I have a question for you. Do you make New Year’s resolutions? With the New Year always comes the idea of new year, new you, new beginnings. Often New Years resolutions are “diet-focused”, like this new you has to lose weight or make drastic changes. This year however, I’m inviting you to make a goal that doesn’t include the word diet or detox but a goal that empowers a healthier you!
Now before you continue reading, I want to make clear that there is nothing wrong with wanting to improve your nutrition, fitness, and health right after the holidays. It’s called the “fresh-start effect” where goals center around a time-related milestone, like the start of a new year (1). But guess what? you can celebrate health goals at any time of year.
Diet focused resolutions often fizzle out within a few weeks because they almost always involve restriction, which is unsustainable. I’m going to share with you some strategies that skip the diet centric New Years resolution and build positive, non restrictive, sustainable health goals that nurture a healthier you.
3 reasons you should rethink diet-focused New Year’s resolutions
Did you know most people who make New Year’s resolutions give up on them before the end of January? and that’s according to research(2,3). There’s a few reasons why resolutions may be difficult to stick with. It’s usually because they’re too ambitious, inflexible, framed negatively, and are attempted without support.
What if I told you there’s a different way of making health goals? A way that’s a lot easier, achievable and sustainable because it focuses on a healthier you.
First, you don’t need a specific date to take a step toward a healthier you. You can start at any time and any day you want! There’s no hard fast rule that says you have to start something January 1st. You can start eating slower, choosing a fruit or vegetable, and start to recognize your fullness at your very next meal. You can decide to implement your “healthier you” goal right here and now.
Second, the motivation behind many diet-focused goals don’t come from a place of love or empowerment. They come more from pressure. Pressure from seeing something online or from people around you, pressure because it’s the latest trend, self inflicted guilt that you should be doing more or better.
Finally Third, diet-focused goals are often unrealistic and unattainable. This means the problem is the goal itself, not you. These goals can lead to disappointment, shame, more guilt, and possibly even worse health habits, that don’t support a healthier you. Some experts believe there’s a link between certain diet-focused New Year’s goals and worsened well-being (3). Yikes! Plus, unrealistic health goals may contribute to yo-yo dieting and disordered eating patterns.
3 Tips to set positive goals for a healthier you
1. Make more flexible goals
What makes a goal flexible? By using “for the most part” thinking rather than “all or nothing” thinking. An “all or nothing” outlook is when you feel the urge to abandon the goal altogether because progress was not felt. When really the goal may have just needed some adjusting to simplify it and make it easier to reach.
Using a “for the most part” attitude allows for flexibility and showing yourself more kindness. For example, “Most of the time I exercise 4 days a week but I know this week is going to be busier than usual so if I only get there 3 times this week it’s okay.” or “Most days I eat 3-4 vegetables, today was a little different and I didn’t get as much, but that’s okay.”
A 2021 study in the International Journal of Environmental Research and Public Health found that over the course of time, people with New Year’s resolutions that are flexible report greater well-being than those who are less flexible around their goals (3).
2. Make positive outcome goals towards a healthier you
Set goals around the positive outcomes you’d like to achieve (rather than the negative outcomes you want to avoid) For example, a goal of getting fitter and stronger is a positive, approach-oriented goal that is more likely to be achieved, rather than an avoidance-oriented goal such as to cut out sugar. Having an emotion or adjective be a goal is another positive tool. For example, I personally want to be more adventurous in 2024 and continue to try new things!
3. Find supportive people
Don’t go it alone. Having someone like a friend or family member, can have positive effects when it comes to reaching goals. Working with a registered dietitian that can help support you and meet you where you’re at in making achievable goals towards a healthier you. A 2020 study found that people who had some social support were more likely to reach their goal than those who tried to go at it alone (4).
4 examples of better health goals towards a healthier you
Here are four examples of small, flexible health goals that can become sustainable over the long term. Whatever goals you choose to make, set them from a place of self-love.
Snack smarter (on most days)
Small snacks can add up to a big impact over time. Snacks are very much needed during the day. Especially if you have five hours in between meals. Try combing some fruit and nuts or yogurt and fruit to help you feel satisfied an decrease any cravings later on.
Create a meditation goal
Even if it’s just five minutes. Five minutes at any time of the day. Meditation can lower stress, help you focus and believe it or not ease digestion. Putting on soothing music and closing your eyes is a way to meditate, listening to a guided meditation in an app is a great tool as well. Practicing some deep breathing are all ways you can incorporate meditation.
Practice eating more mindfully (at least once a day)
How do you eat and drink? Do you eat on the go a lot or work while you’re eating your lunch? By slowing down and savoring the aromas, tastes, and textures of food, you can enjoy food even more. Try having your meals at a table (not a desk or in the car), doing your best to ignore all devices and screens while eating, chewing the food well, and putting the spoon or fork down to relax a bit between bites. Mindful eating may also help to realize when we’re satisfied with food(2).
Listen to your body and be kind to yourself
Part of a healthier you and well-being is how you treat yourself and your body. Setting and reaching health goals does not guarantee happiness, nor 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—regardless of challenges or discouragement goals too (5,6).
You are the person who is most able to feel gratitude and appreciate yourself every day of the year. Whether you reach other goals or not, 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 being kind, no matter what (5,6).
A healthier you includes a side of grace.
How you choose your health goals can make a big difference in how long you stick with them, how they impact your well-being, and how much success you see. Success with your health goals should be measured by feelings, not a number on the scale or tape measure. I feel energetic, I feel happy, I feel proud of myself.
Life is always throwing curve balls, that’s life, so when they do, show yourself kindness and grace. Remember, attainable goals for healthier lifestyle habits can be made any day of the year, including today. Allow yourself some flexibility in how you set and reach your goals. Opt for positive goals, enlist positive support to help you nurture a healthier you without dieting and restriction.
At Peaceable Nutrition & Wellness our personalized nutrition plans are not about diets; they’re about empowering women and families with knowledge, support, and practical solutions for a lifetime of health and harmony. I offer both in person and virtual appointments for nutrition counseling.
Do you want support to make more attainable and sustainable health goals? or Need quick tips and strategies to reach your health goals with ease and grace? Want someone to cheer you on and help you celebrate your successes? Book an appointment with me today in person or virtual
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