Already Lost Your New Years Resolution? You’re Not Alone
We are only 2 months into the year, and already that “this is my year” motivation might feel a little distant. The healthy eating plan has lost momentum, routines have shifted, and life has settled back into its usual pace.
The meal prep lasted a few weeks. The gym routine slowed down. The sugar-free challenge quietly disappeared. If that’s you, you haven’t failed and you certainly are not alone. Around 74% of Australian’s make a New Year’s resolution but only 9% of us actually stick them throughout the year!
Why New Years Resolutions Don’t Last
Most resolutions are built on an all-or-nothing mind set i.e., no sugar, no carbs, no takeaway meals. The problem with this is that when you remove something completely is that restriction often increases your desire for it. So when you label a food as “off limits” they tend to become more tempting, not less.
Then when life inevitably happens, you have a busy week, a social event or a moment of stress, it can feel like you’ve failed, and as a result the goal gets abandoned entirely. When a goal relies on perfection, it leaves no room for real life. And when it becomes impossible to sustain, people assume they’ve failed, when in reality, the plan simply wasn’t realistic.
What Now?
You do not need a dramatic restart, you just need a sustainable reset. A reset that is practical and steady. Shift your focus on habits that will support energy, strength and long-term health.
Before your behaviour can change, your mindset must change first. A good way to do this is to change your “I should” to “I want”. For example instead of saying “I should drink more water”, try reframing it as “I want to drink more water so I feel energised and hydrated.” This will make it feel like you are making change with intention rather than pressure, and as a result will become more achievable.
There are no quick fixes. It all starts with reframing your goal.
Focus on Adding before Removing
Instead of focusing on what you should cut out of your diet, think about what you could add in. This approach, promotes a more positive and mindful approach to eating. It shifts your focus from deprivation to nourishment and allows you to build healthier habits without the guilt that comes with restrictive eating.
For example you could consider:
- Adding a source of protein at every meal
- Drinking more water every day
- Adding more vegetables to your meals/snacks
- Add a side salad to dinner
Aim for Consistency over Perfection
One slip up does not undo your progress and does not mean you have to restart.
One takeaway meal, a missed workout, a long lunch with friends. Life happens! and it is ok. This does not mean you have to wait till Monday to restart, or wait until the next month. Just keep going. Your progress has not unravelled.
Healthy habits are built on what you do most of the time, not what happens occasionally.
Focus on One Habit at a Time
It is easy to feel motivated and decided you are going to change everything at once. But trying to overhaul your entire routine can quickly become overwhelming and unmanageable.
Instead, start with one goal. Focus on that single goal until it feels consistent and natural. Research suggests that it takes around 28 days for a new behaviour to start feeling like a habit. Giving yourself this time allows the change to become part of your daily routine rather than something that requires constant motivation.
This approach creates confidence and momentum and makes your goals feel much more achievable.
Start with Small Steps
Focus on reframing your goal. Instead of setting a goal “I want to loose 2kg in a month”, reframe it so it focuses on the steps that will help you to achieve that goal. Such as:
- I want to move my body everyday for a month
- I will swap my soft drink for water
- I’ll avoid alcohol during the week.
This ensures your goals are within your control. When you focus on consistent actions, outcomes tend to follow.
This way you also save yourself from feeling disappointed if you didn’t loose those 2kg in a month, instead you will feel achieved if you did move your body everyday or avoided alcohol on weekdays for example.
It is also important to remember that goals look different for everyone. What works for one person may not work for another. Sustainable change is personal and it needs to fit your lifestyle, preferences and priorities.
Feeling Lost or Unsure How to Restart?
If your resolution has slipped, it does not mean you lack discipline, it means that you need a more realistic and sustainable plan that fits your real life.
As a nutritionist, I support clients to help build practical habits that supports your long term health. I can assist with personalised meal planning, realistic goal setting, and creating structure that feels achievable.
If you need support or advice on how to take the next steps in feeling the healthiest version of you click the link below to book an appointment today.
Issy White
Nutritionist
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