As we get further into January 2025, many of you may be thinking about how to make your New Year ‘s resolution a reality. Did you know that healthy living is generally the most common New Year’s resolution for most people? As a matter of fact, research cited the top four popular New Year’s resolution for 2025 being: to save money; eat healthier; exercise more; and lose weight. Three of the 4 pertain to healthy living. I’ve heard many people talking about the latter since December 2024, as they promised to get back on track with their various diets the next day, the next week, and/or after the holidays.
Various people have asked me “what’s your New Year’s resolution?” I must admit, I’m not a big fan of New Year’s resolutions and I say as much. I may have mentioned this in the past. I’m more about setting goals and objectives throughout the year, being intentional in achieving those goals and revisiting them regularly to keep myself accountable and on track. This includes celebrating, assessing, making requisite adjustments – repeat.
The beginning of the year is an auspicious time to reflect upon your healthy living (and other) goals, celebrating what you have achieved over the past year and assessing if your goals are still relevant to you and your aspirations over the next several months and year.
If you have not yet set your goals, now is an opportune time to begin. I have three suggestions.
1) Sit and think about the top 5-7goals you would like to realistically achieve over the next twelve months. It will require some deep thinking. Write these goals down somewhere you can see and revisit them regularly.
Start small with what you would like to achieve over the next 1-3 months; followed, by 4-7 months; and then 8-12 months.
Some of these goals could be repeated, as you will build upon them over the next several months. For example: engaging in moderate exercise 1-2 days per week for 30 minutes each day. The next month, exercising 3 days per week – with 1-2 days of moderate exercise for 45 minutes each day, and the third day, 30 minutes of intense exercise. Small steps lead to big changes in the long run.
2) Choose goals that are sustainable and will be part of your daily healthy living lifestyle going forward.
It is not about quick fixes, however, about adopting healthy behavioural changes that will stick and last a lifetime. If your goal is to lose weight, adopt behaviours that will help you to gradually lose weight, slow and steady (e.g., about 1-2 pounds per week) to keep it off. This often involves a combination of regular exercise and following a healthy diet.
Research from the Science Media Centre says that most studies show slow weight loss to be better for several reasons. One of these is that rapid weight loss can mean that more muscle mass is lost, compared to when weight is lost gradually. Healthline agrees and notes that losing weight too fast may slow down your metabolism. As a matter of fact, “eating less calories may cause you to burn up to 23% fewer calories per day.” They cite two reasons why the metabolism drops on a very low-calorie diet – “a loss of muscle and a fall in hormones that regulate your metabolism, such as thyroid hormone.” This drop in metabolism could last long after the dieting period ends.
3) Be intentional and Committed to Healthy Living
Clarity, commitment and consistency can lead to sustainable results, with long-term gains. Mindset matters. Having a positive perspective makes a difference when it comes to healthy living and taking control of your health – mind, body and spirit. Remember, they are all intertwined.
If you are just starting out on your healthy living journey (and even if you are well on your way), some days it will be difficult to stay on track. But that’s life. Don’t get discouraged. On the hard days, do what you can, and get back on track the next day. That happens to the best of us. The important aspect – make it part of your daily routine. For example, on those days where I get home and I don’t feel like exercising (it’s rare, but it happens), I do less that day. Maybe a 15-minute high-energy dance workout that I thoroughly enjoy, with a bit of resistance training. Another suggestion, go for a brisk 15 to 20-minute walk. Yes, even in the winter. You would be astonished how this can help to boost your mood, and you’ve got your workout in for the day.
Healthy eating also matters, so stock up your fridge and pantry with healthy food choices you enjoy.
Make this year about incremental, intentional positive changes. With some effort, anything is possible. There is some truth to the trite statement “slow and steady wins the race.” The same applies to healthy living – slow and steady progress produces lasting results.
Do you have thoughts about this subject? Have a healthy living story you would like to share and/or want us to explore a particular healthy living topic? Tell us about it and we will reach out.
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By: Marlene Roache, Healthy Eating Coach, Owner and Founder of La Tropiqua – Healthy Living. For Life Ltd.
