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Nutritionist Tips for Making a New Year - Blog banner image
Ellie Cheale11 Jan 20244 min read

Nutritionist Tips for Achieving Your New Year Goals

As we dive into the new year, we are often charged with motivation and the desire for positive change. New Year's resolutions are a tradition for many, but too often, people set goals that can be quite high and often unrealistic, setting themselves up for disappointment. The familiar saying, "aim for the stars," while inspiring, can become a source of frustration when repeated year after year without meeting expectations.

Instead of framing resolutions as ambitious targets, let's rebrand them as new traditions—small, consistent changes that can be implemented and maintained over time. This shift in perspective allows for more achievable goals, building confidence and increasing the likely-hood for long-term success.

The Pitfalls of Unrealistic Resolutions

In-body Scan

In the excitement of the new year, some common goals such as losing a significant amount of weight or diving headfirst into the latest cleanse or diet trend are often set. Unfortunately, these goals are often set without too much thought into why they are setting them in the first place, not only that, but they often lead to a cycle of yo-yo dieting, rather than fostering healthy, sustainable changes.

To avoid this common mistake, it may be advantageous to shift our focus. Instead of fixating on weight-related resolutions, let's emphasise health-related goals. This might involve setting targets like building strength or increasing cardiovascular fitness. Behavioural changes should take precedence over restrictive diets, promoting a more balanced and long-lasting approach to health and wellness.

Setting Realistic Goals for Lasting Change

Realistic goals are the backbone of successful resolutions. They provide a measurable framework and a timeline for evaluation. For example, committing to going to the gym twice a week for a month allows for easy assessment of progress. Meeting the goal can be a source of motivation to set new, achievable targets.

In terms of nutrition, it's crucial to shift our focus from what we should consume less of to what we need to eat more of. Increasing vegetable intake, incorporating more whole foods, whole grains, eating enough protein and healthy fats in our diets should take precedence. By making small, manageable changes, these nutritional improvements become integral parts of our daily routines.

Also read: Achieve your health & fitness goals with the 1-3-5 method at UFIT

Embracing Gradual Changes

One of the keys to successful resolutions is adopting a mindset of gradual change. Instead of attempting a radical overhaul of our lifestyles, consider making one or two adjustments to our daily routines each day. For instance, focusing on incorporating one balanced meal a day initially and building from there sets a sustainable pace for progress.

Each meal or snack becomes an opportunity to make healthier choices, emphasising abundance over restriction. By viewing these changes as a journey rather than a destination, the pressure to achieve immediate results is alleviated, making the process more enjoyable and sustainable.

The Role of Sleep in Achieving Resolutions

A factor often overlooked in the pursuit of resolutions is the importance of sleep. Insufficient sleep can disrupt hormonal balance, increasing appetite and leading to weight gain. Additionally, inadequate sleep contributes to heightened stress levels, which may lead to unhealthy eating patterns and nutritional cycles.

Prioritising sleep is a fundamental component of successful resolutions. While aiming for the recommended eight hours is ideal, even small improvements, such as transitioning from six to seven hours, can make a significant difference in our mood, food choices, and overall quality of life. According to research, another key component to quality sleep is managing exposure to blue light. It is important to be setting limits on electronic devices at least an hour before bedtime as studies have shown this further supports a restful night's sleep.

Specific Goals for Nutrition

When it comes to nutrition, setting specific and measurable goals is paramount. Rather than fixating on generic objectives, consider the following:

  • Increase Vegetable Intake: Aim to include a variety of vegetables in your daily meals, focusing on diverse colours and nutrient profiles.
  • Diversify Plant Consumption: Research suggest consuming 30 different types of plants per week to support a healthy gut and diverse gut microbiome. Explore various fruits, vegetables, legumes, wholegrains, nuts, and seeds to achieve this goal.
  • Incorporate at least One Balanced Meal Daily: Make a commitment to prepare or choose a balanced meal that includes essential nutrients, proteins, carbohydrates, and fats.
  • Cook at Home Weekly: Dedicate at least one day a week to cooking at home. This not only allows for better control over ingredients but also encourages a deeper connection with the food we consume.
  • Limit Sugary Drinks: Set a weekly limit for sugary drinks, aiming for no more than two servings. This might include social drinking on weekends or that local Teh Tarik. This simple adjustment can significantly impact overall health without making a huge impact on your overall food consumption. 

Establishing a Time Frame and Commitment

To boost motivation and commitment, tie resolutions to specific events or milestones. Whether it's preparing for a dream vacation, participating in a 10k run, or aspiring to complete an ironman, having a tangible goal to aim for creates a sense of purpose to the goals you set. 

By scheduling these events towards the end of the year, individuals create a timeline for their resolutions, allowing for steady progress and maintaining motivation throughout the journey.

A Holistic Approach to New Traditions

In conclusion, the key to successful New Year's resolutions lies in adopting a holistic and sustainable approach. Shifting our focus from unrealistic, weight-centric goals to health-related objectives fosters a positive mindset. Setting realistic, measurable goals and embracing gradual changes increases your chances for long-term success.


Ellie Cheale

Dietitian & Nutritionist