Rethinking the "New Year, New You" Dieting Syndrome

Before we begin, know that there is nothing wrong with wanting to improve nutrition, fitness, and health right after the holidays. This is referred as the "fresh-start effect" where goals center around a time-related milestone...like the start of the new year.

I encourage and celebrate health goals at any time of the year. But, let me share with you some strategies to help you see more success and well-being than the typical New Year's resolutions.

Rethink diet-focused resolutions

Research shows that most people who make New Year's resolutions give up on them before the end of January. It's not the fault of the person who gives up. Resolutions are often too ambitious, inflexible, framed negatively, and are attempted without support.

Let's try to focus on achievable, sustainable, and lifelong habits instead.

There is no physiological reason to wait for a specific date to take a step toward better health. You can start eating slower, choosing a fruit or vegetable, and stopping eating when you are full at your very next meal.

You can decide to implement your "fresh start" goal right here and now.

The motivation behind many diet-focused goals may have unhealthy origins. Rather than coming from a place of love, empowerment, and future health, there are many not-so-healthy reasons some people make diet-focused New Year's resolutions:

• Social pressures and expectations of others or on social media
• Feeling guilty about current health status (comparing self with others)
• As a free pass to overindulge during the holidays

Diet-focused goals are often unrealistic and unattainable. This means that the problem is the goal itself, not the person. These goals can lead to disappointment, shame, more guilt, and possibly even worse health habits and outcomes. 

Experts believe there may be a link between certain diet-focused New Year's goals and worsened well being. Plus, unrealistic health goals may contribute to yo-yo dieting.

A better way to set health goals:

Making smaller, more sustainable changes can lead to more success.

Have more flexible goals...

What makes a goal flexible? Researchers define flexibility as, "the ability to view setbacks with patience and adjust goal pursuit as required."

This positive impact of having more flexible goals may be because when reaching a goal becomes difficult, adjusting the goal itself may help to maintain a sense of well-being.

Set goals around the positive outcomes you'd like to achieve (rather than the negative outcomes you want to avoid).

Approach oriented goals is one where your goal is to achieve a positive result.

For example, a goal of getting fitter and stronger is a positive, approach-oriented goal that is more likely to be achieved, rather than as avoidance-oriented goal such as not to get diabetes.

Enlist support...

People who have some social support are more likely to reach their goal than those who tried to go at it alone. Having someone, like a friend or family member, can have positive effects when it comes to reaching goals.

Here are a few 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. Instead of pre-packaged, processed snacks, commit to eating fruit and nuts as snacks three or four times per week.

There is overwhelming evidence of the healthful effects of eating fruit and nuts, most people don't eat nearly enough. Raw vegetables are crunchy and delicious with a nutritional boost due to the nutrient content.

Choose water (throughout the day)

Water is a great way to hydrate while reducing the amount of sugar (and empty calories) that come from sugary drinks. Being hydrated with less sugar is a win-win for your health.

Practice eating more mindfully (at least once a day)

Beyond what you choose to eat and drink, is how you eat and drink. By slowing down and savoring the aromas, tastes, and textures of food, you can enjoy food even more.

Try having your meals at the table (not a desk or in the car), ignoring all devices and screens while eating, chewing the food well, and putting the spoon or fork down to relax between bites. 

Mindful eating may also help to realize when we're satisfied with food, preventing unnecessary overindulgence.

Listen to your body and be kind to yourself

Part of health and well being is how you treat yourself and your body. Setting and reaching health goals does not guarentee happiness, nor make you more worthy of love and kindness than you are right now. 

Keep listening to your body and being kind, no matter what.

Remember not to be too hard on yourself when challenges arise, because they will. Allowing yourself some flexibility in how you set and reach your goals, opting for positive goals, and enlisting support can help you improve your health and maintain well-being throughout the year.

These can also help you stick to your new healthy lifestyle for longer and be more sustainable so that you are better positioned to achieve those goals.

Do you need help setting yourself up for success when it comes to health or diet focused goals? As a master's level, experienced registered dietitian nutritionist, I would love to help.

Book an appointment with me today to see if my services can help you.

Check out my free ebook with healthy recipes to kick start your goals!