10 Tips for Sticking to Your New Year's Resolutions

The new year invites us to reimagine and improve our lives, often by inspiring us to set goals focused on health, happiness and personal growth. While healthy changes matter, it’s equally important to know that building better habits doesn’t require a big budget or fancy tools. 

Success isn't about grand, sweeping changes made overnight. Instead, it’s about making smart, manageable choices and building on them over time. The truth is: the most meaningful progress often starts with smart, low-cost choices made each day. 

Set yourself up for success

Many resolutions fail because they are too broad or unrealistic. The key is to transform your resolutions into specific, achievable actions.

Follow these three steps to build a solid foundation for your goals:

• Identify your values: Understand why your resolution matters to you. Whether it's improving health or achieving personal growth, connecting your goals to your core values can sustain your motivation
• Start small: Don't try to change everything at once and scale it to fit both your lifestyle and your wallet. Focus on one or two manageable goals at a time. This approach prevents you from feeling overwhelmed and helps build momentum. For example, instead of a complete diet overhaul, start by incorporating one new healthy habit.
• Be specific: A detailed goal is easier to plan for and track. Turn "eat healthier" into "I will add two cups of non-starchy vegetables to my daily meals." Transform "go to the gym" into "I will walk for 10 minutes after dinner three times this week." This clarity makes your objective real and measurable.
• Reward yourself: Acknowledging your progress is the best motivator. Celebrate the small victories along your journey. Finishing your first week of workouts or successfully avoiding sugary snacks for a few days are achievements worth recognizing.

How do I stay motivated to keep my resolutions all year?

Tracking your progress is a great way to see how far you’ve come and stay inspired. Share your goals with someone you trust, like a friend or family member, who can support you and help hold you accountable. Remember to celebrate every milestone, even small ones, and be patient with yourself if you face setbacks. Each day is a fresh opportunity to recommit to your resolutions.

What strategies will help me maintain motivation for my New Year's resolutions all year long?

Tracking your progress visually, like on a calendar or in a journal, lets you see growth and stay encouraged. Setting short-term goals or milestones makes the journey feel attainable. If your interest wanes, revisit your resolution and reconnect with your "why." Find support in your community or from loved ones who can help you refocus and stay inspired throughout the year.

Making positive changes to your diet doesn't have to be complicated or expensive, you just have to make smart, strategic changes. Here are some effective nutritional goals to consider.

1. Go on a sugar strike: Refined white sugar adds calories to your diet without providing essential nutrients. Consuming too much can lead to significant health issues, including diabetes and heart disease. Many seemingly healthy foods, like flavored yogurt, can contain high amounts of added sugar. The American Heart association recommendation no more than 9 teaspoons or 36g per day for men and no more than 6 teaspoons or 25g per day for women. To cut back, start by reading food labels and choosing products with less sugar. Try replacing sugary yogurts with plain Greek reduced-fat yogurt, sweetened with fresh fruit or a plant-based alternative sweetener like stevia, truvia, monk fruit or allulose.
2. Become a part-time vegetarian: Studies have shown that processed and red meats can increase the risk of certain cancers and heart disease. You don’t have to eliminate meat entirely, but limiting processed meats and red meat intake can make a difference. Try substituting red or processed meat with other lean protein sources a few times a week. For breakfast, swap sausage for egg with red peppers and soy chorizo. For dinner, consider grilling portobello mushroom caps or seared tofu steaks as alternatives.
3. Drink more water: Proper hydration increases your energy level and alertness. The general recommendation is to drink at least eight 8-ounce glasses of water per day. The next time you feel a mid-afternoon slump, reach for a glass of water instead of a sugary drink or another cup of coffee. You might just be thirsty. Using a water bottle or a tracking app can help remind you to hydrate throughout the day. If you crave variety, add herbs, lemon slices or cucumber for flavor.
4. Remove temptation: Making healthy choices is easier when you control your environment. Clear unhealthy snacks from your countertops and replace them with a bowl of vegetables and fresh fruit. If you see it, you are more likely to eat it. If hiding the snacks isn't enough, don't buy them on your next trip to the grocery store.
5. Budget-friendly fitness: You don't need a pricey gym membership to get fit. With a bit of creativity, you can build an effective and inexpensive workout routine.
6. Makeover your workout: Use what you have or look for free or low-cost ways to be active. Resistance bands or a jump rope are inexpensive, versatile tools for home workouts. Look for free online fitness classes or mobile apps. Many reputable organizations, including Ochsner, share accessible routines that fit every fitness level.
7. Fit exercise into your day: Sometimes, the best way to stay active is to weave movement into your daily life. Try these simple tips:
   • Do a wall sit while brushing your teeth.
   • Take the stairs instead of the elevator.
   • Park farther away from your destination to get in extra steps.
   • Set reminders to get up and walk around, especially if you work from home.
   • Perform simple exercises like lunges, squats or push-ups when you wake up or before bed.
8. Prioritize your mental well-being: Your mental health is just as important as your physical health. Small changes in your daily routine can have a significant positive impact.
9. Curb your screen time: Excessive time spent in front of screens, including smartphones, tablets and televisions, is linked to sleeplessness, anxiety and depression. Reducing your screen time can lead to a healthier lifestyle for you and your family. Schedule device-free time and engage in other activities like playing board games, working on a puzzle or taking a family walk.
10. Practice gratitude: A positive mindset can change your entire outlook. Start your day by taking five minutes for meditation. Focus on the things in your life for which you are thankful. This simple practice can help you begin each day with a grateful heart.

How can I overcome challenges or setbacks with my resolutions?

Setbacks are a normal part of change. When faced with a challenge, take a moment to learn from the experience and adjust your approach if needed. Stay positive and remember your original motivation. Celebrate every victory, no matter the size, and remind yourself that progress, not perfection, is the goal. Each day gives you a new opportunity to move forward.

You can do this!

Achieving and maintaining a healthy lifestyle is a marathon, not a sprint. There will be moments when you stumble, and that is perfectly okay. The goal is not perfection, but progress. Give yourself the grace to make a better choice next time and keep moving forward. By setting small, specific goals and holding yourself accountable, you can turn your resolutions into lasting realities. Believe in yourself and your ability to succeed. You have the power to make this new year your healthiest one yet!

Working one on one with a registered dietitian can make your goals attainable. Call 504-736-4610 or email nutrition@ochsner.org to get scheduled. No doctor referral needed.