Small Steps, Big Results: Sustainable Changes for the New Year

Setting realistic New Year’s resolutions can be challenging, but don’t be discouraged. Even small changes to your diet can lead to healthy habits over time. Discover practical tips for overcoming obstacles, staying motivated and building lasting habits for a healthier lifestyle. 

Do you remember the resolutions you made last year? If you’re like most people, you probably vowed to eat better, get more exercise and maybe lose weight. So looking back, how did it go? Did you accomplish all you set out to do? Or did you start the year strong only to fall back into old patterns, making the same resolutions again this year? 

If you find yourself making the same resolutions each January, don’t be discouraged – it’s a sign that taking care of yourself matters to you. Each time you set goals for weight loss or healthier habits, you’re committing to better health, even if you’re not fully there yet. Just because you repeat these promises doesn’t mean you didn’t make progress last year.

Starting the year with plans to improve shows your dedication, and each small step moves you closer to your goals. Remember, incremental changes add up over time, and each effort you make is progress worth celebrating.

If you’ve managed to cut back on soda, snack a bit less or cook at home more often, then you’re already progressing. Building small changes in your daily habits can lead to real, lasting benefits over time. Simple changes like reducing your sugar intake or adding a few more veggies each day can really add up. In the new year, focus on expanding these gains little by little.

Actionable Steps

• Increase Veggie Intake: Add a serving of vegetables to one meal a day, like mixing spinach into scrambled eggs or a protein shake.
• Reduce Sugar: Swap sugary drinks for flavored sparkling water or herbal teas.
• Snack Smarter: Choose nuts or fruit over processed snacks like chips or cookies.

When setting goals, it’s tempting to aim high and take on several new habits at once. But developing healthy eating habits is often easier when you work on one small change at a time. Think about which changes are most important to you and focus there. By creating manageable goals, you’re more likely to make lasting changes that support your long-term success.

Actionable Steps

• Choose One Habit at a Time: Start by working on just one healthy habit, like eating a high-protein breakfast every morning.
• Set a Specific Weekly Goal: Instead of a general “eat more vegetables” mantra, try setting a measurable goal like “add a salad to lunch three days a week.”
• Track Progress: Use a journal or an app to keep tabs on your new habits and how they make you feel.

If you struggle with making healthy choices, identifying the obstacles and temptations can help you find solutions. For example, if eating balanced meals is challenging, and you often rely on fast food, the issue might be that cooking every night feels too time-consuming. Cooking in batches and freezing portions or setting aside time on Sundays to prep a few meals can make healthy eating easier. Consider using a meal plan, depending on your weight goals.

Actionable Steps

• Prep Simple Meals in Advance: Make a few quick, healthy meals at the beginning of the week to grab on busy days.
• Keep Healthy Snacks Visible: Place fruits on the counter or cut-up veggies in the fridge where you’ll see them.
• Set Up a Support System: Partner with a friend or family member who also wants to make healthier choices. Check in weekly on progress or obstacles.

When it comes to developing healthy eating habits, success often lies in preparation and planning. If your goal is to eat more vegetables, start by buying fresh or frozen produce and incorporating it gradually. Adding a side salad, roasted veggies or a fresh fruit snack can feel more manageable than overhauling your diet overnight.

Actionable Steps

• Start Small With Veggies: Add one vegetable to one meal a day until it feels natural.
• Use Substitutes for Sugary Treats: Try fresh fruit or low-sugar yogurt.
• Plan Your Snacks: Pre-portion healthy snacks in small containers to grab on the go.

Just because the changes are small doesn’t mean they don’t add up. If that twice-weekly homemade lunch has 300 fewer calories than your usual lunch from a restaurant, that’s a savings of over 31,000 calories in a year, which could translate into a loss of four kilograms. If you grab a piece of fruit instead of a bowl of ice cream every night after dinner, you could drop another 4.5 kilograms by next January … from just that one small change.

Creating a lifestyle of simple healthy eating habits isn’t about perfection; it’s about progress. Each small change builds momentum, reinforcing that you’re capable of growth. Remember, even a single healthy choice a day can set you up for lasting success. So start with one habit and build from there – every step counts.

Ready to make small changes? Join our community on Instagram and share your progress! Mention @Herbalife or share with hashtag #LiveYourBestLife.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global nutrition philosophy and is responsible for the development of nutrition education and training materials.