Skip Resolutions: Try Monthly Diet Changes for Lasting Health

A long list of New Year’s resolutions can feel overwhelming, but making a few small adjustments each month can make it easier to stick with your goals. Aim for three small diet changes each month, and by the end of the year, you’ll develop healthy, long-lasting habits.

As January 1 comes around, many of us feel inspired to start fresh and make healthier choices. However, it’s easy to fall into the cycle of setting strict New Year’s diet resolutions only to lose motivation within a few weeks. The fresh year often signals a time of promise and hope. We promise ourselves we’re going to eat right and get into shape, and we hope we can stick with our resolutions. 

But, unfortunately, it’s just too hard to make many changes all at once. Instead, what if we focused on gradual, sustainable changes that build a balanced lifestyle? This year, let’s shift from quick-fix goals to achievable adjustments we can maintain year round.

Here’s a suggestion for you. Go ahead and write a to-do list, but don’t try to plan all your changes at once. In fact, I’m going to suggest that you tackle just three small changes in January – another three in February, three more in March, and so on until the end of the year. And here’s why. If you work on establishing just three new habits for a month, you won’t be overwhelmed with trying to focus on too many things at once.

By the end of the month, the three new habits will be part of your routine, and you’ll be ready to take on three more changes in the following month.

By focusing on small changes each month, you’re more likely to sustain your progress throughout the year. Suppose you start with three changes in January that cut out around 100 calories a day. By the fifth month, you’ll have accumulated a series of 15 small changes that could save you up to 500 calories a day. Think about the difference this could make to your well-being by the end of the year.

Ask yourself what small improvements you want to make first:

• Do you want to add more fruits and vegetables to your meals?
• Cut down on added sugars?
• Work on portion control or mindful eating
• Incorporate more protein into your meals and snacks?

Choose three small, meaningful actions each month and make them part of your routine before adding new ones.

Let’s say you want to ease into reducing sugar. In January, you might start with these changes:

• I will have fruit for dessert instead of cookies
• I will cut my soda intake in half
• I will switch from pre-sweetened yogurt to plain yogurt

Maybe your goal is to cut down on fatty foods. In that case, aim for these small changes:

• I will swap chips or fries with a side salad for lunch instead
• I will switch my usual high-fat snacks with nutritious, protein-rich snacks
• I will have my coffee drinks made with nonfat milk instead of whole milk

If it’s portion control you need to work on, your resolutions might look like this:

• I will use smaller plates when I eat at home to control my portions
• When I go out to eat, I will ask the server to put half my meal in a take-home container and serve me the rest
• I will weigh and measure my food portions a few times a week to make sure I’m staying on track

Each change adds up, and when given time, these habits become easier and more natural.

It’s natural to feel the pressure of New Year’s resolutions, but remember: a healthy lifestyle isn’t just for January. Instead of seeing this time as a quick fix, think of it as the beginning of a journey to a healthier you. Focus on habits that make you feel good and fit into your life long-term, not just for a few weeks. Small, consistent actions build a healthier foundation over time, making your goals feel more realistic and empowering.

Ready to kick-start your healthy eating habits this year? 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.