7 steps for keeping New Year’s resolutions for better heath in 2025
Mark A. Mahoney
The beginning of a new year is a great time to make healthy lifestyle changes, give up bad habits, and improve your well-being.
It’s no wonder that many Americans celebrate the New Year by resolving to get healthier. While only a small percentage of people actually keep their resolutions, here are some steps you can take to get healthier in the year ahead and achieve your health goals.
As we step into the New Year, it’s natural to reflect on our lives and think about the changes we’d like to make. For many, this is the perfect time to focus on health and well-being. However, the key to lasting success lies in setting achievable goals and creating a plan to follow through. Here’s how you can make resolutions that stick, transform your habits, and start the year on a healthier note.
1. Lose weight and keep it off
If you are overweight, a resolution to lose weight is one of the most important steps you can take toward better health. Losing just five to 10 percent of your body weight can help lower your risk of chronic health conditions, such as heart disease, type 2 diabetes, and high blood pressure. While fad diets may help you lose weight fast, you’re more likely to experience successful, long-term weight loss if you have a goal of losing about one to two pounds per week.
If you’re ready to start shedding pounds, eat healthy food, get regular physical activity, and check out the link at the end of the column with 10 tips to help with weight loss.
2. Move more, sit less
If you haven’t exercised for a while, going to a gym every day may not be a realistic goal. Making a resolution to simply add more physical activity into your daily life is more attainable. An easy way to become active is to sit less and move more. Park farther away from the entrance to the grocery store, take the stairs instead of the elevator, and exercise while you watch TV.
Any amount of physical activity has some health benefits, so if you have a few minutes, you have time to exercise. Finding time for fitness when you’re busy is easier than you may think. If you have limited mobility, find out how to exercise in a chair.
3. Eat a healthy diet
Healthy eating involves both what you eat and how you eat. Getting your recommended servings of fruits and vegetables each day is important because fruits and veggies are low in calories and fat, high in fiber, and rich sources of vitamins and minerals. Foods that contain fiber keep you feeling full, which helps you lose weight.
Eating too fast can cause you to overeat, so slow down and chew each bite carefully. Turn off the TV, put your phone away, and enjoy the textures and flavors of the meal. As you eat, it can take your brain up to 20 minutes to get the message from your stomach that you’re no longer hungry, so stop eating before you feel full.
Some additional steps to take
In addition to the information above on nutrition and physical activity, the following steps should also form part of a more comprehensive plan (resolution) to support a healthier you.
4. Prioritize restful sleep
Good sleep is essential for both mental and physical health. Create a relaxing bedtime routine, limit screen time before bed, and keep your bedroom dark and quiet. Struggling to fall asleep? Try mindfulness exercises or deep breathing to calm your mind.
5. Manage stress wisely
Stress is a part of life, but how you handle it matters. Daily habits like practicing gratitude, meditating, or even taking a quick walk outside can help reduce stress. If you feel overwhelmed, don’t hesitate to talk to a trusted friend or a professional for support.
6. Schedule your wellness visits
Preventive care is the foundation of good health. Annual check-ups and screenings help detect potential issues early and keep you on track toward your health goals. Make it a priority to see your healthcare provider—even if you feel fine.
7. Build a support network
Change is easier when you’re not doing it alone. Share your goals with friends or family who can encourage you and hold you accountable. Better yet, work toward a shared goal together, like taking a fitness class or trying new healthy recipes.
Staying on track
Following through on your New Year’s resolution is challenging. You’re more likely to succeed if you set goals that fit your lifestyle. Creating healthy new habits takes time and energy.
Be specific
Rather than saying you want to lose weight, define exactly how much weight you want to lose. (Remember, a healthy goal is to lose one to two pounds per week.) Don’t just say you want to exercise more — make a commitment to exercise for 30 minutes, five days a week. If you need help defining a specific health goal for the New Year, work with your doctor or healthcare provider to create a plan. You doctor can also make sure you have the resources you need to make it happen.
Be realistic
If you haven’t exercised in years, resolving to start training for a marathon isn’t realistic. If you rarely eat vegetables, rather than making a commitment to eat five servings of vegetables every day for the rest of your life, try adding one serving of a fruit or vegetable to a meal each day. Work your way up to five servings per day over the course of the year.
Track your success
If your goal is to be more active, a wearable fitness tracker can help you stay motivated. If you want to stop smoking, keep track of how much money you have saved by not buying cigarettes.
Don’t let perfect be the enemy of good
You don’t have to be perfect. If healthy eating is your goal, that doesn’t mean you have to give up all of the foods you love at once. Try making one or two small changes at a time. Allowing yourself the occasional salty snack or piece of chocolate can actually help you stay on track and achieve your long-term goals.
Celebrate your milestones
Break your overall goals into smaller items, and reward yourself for each step you accomplish. Join an online support group. Get a hug from your spouse or child. Or treat yourself to a massage.
A final note
Making a healthy New Year’s resolution focused on your well-being is an important first step. Following these tips can help make sure you stay on track toward becoming a healthier, happier you.By focusing on achievable and practical resolutions, you’re setting yourself up for a healthier and more fulfilling year ahead.
Check out the additional resource links which follow for a more in-depth discussion.
Additional Information/Resources
Check out this site by the CDC on Steps for Losing Weight at cdc.gov.
Information on 10 weight loss tips that really work can be found at: apwuhp.com
Check out the following site by Fitness Image Results on tips for making and achieving resolutions in 2025 at fitnessimageresults.com
For those with limited mobility, check out the following sitting exercise: nhs.uk
Mark A. Mahoney, Ph.D., has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at [email protected].
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