I know you feel it. The intense motivation is seeping in as 2026 approaches. It happens every new year, this fierce feeling to “do better” in life. New Year energy can be powerful and it is something to hone in on. But oftentimes, it pushes us to attempt overly ambitious goals that are hard to sustain. As a dietitian, I see this every year: people set strict resolutions in January and end up ditching them by February.
Let’s harness that same powerful energy to change your life, but implement a different approach. Realistic health goals aren’t about perfection or quick results. They’re about consistency, flexibility and habits that actually fit your life.
Start With Your “Why,” Not a Rulebook
Get your journal out or the notes app on your phone and dig down deep to discover your why. Why do you want to lose weight? Don’t just say “I want to lose 63 pounds this year.” Why is that?
Is it because you want to have better energy or be able to move with ease? Or maybe it’s because you want to keep up with your kids. Goals rooted in personal meaning are shown to be more sustainable than those based on trends or pressure.
Make Goals Smaller Than You Think You Need
The biggest mistake I see is trying to change everything at once. It is overwhelming to make changes to diet, exercise, sleep and stress management and can lead to burnout. Small goals create momentum and give you instant gratification when completed daily.
For example:
Add one serving of vegetables to one meal per day
Do this for one week and then during week two, increase to two servingsTake a 10-minute walk three times per week
Do this for two weeks and on week three, increase the time and/or frequency
Focus on Behaviors, Not Outcomes
Weight loss or decreasing clothing size are outcome-based goals. These goals are not fully in our control and can feel discouraging when not met. Behavior-based goals are more effective.
Compare:
Outcome goal: “I want to lose 20 pounds this year”
Behavior goal: “I want to prepare lunch at home 3x/week instead of eating out”
Healthy behaviors often lead to desired outcomes. They don’t happen as quickly but they are easier to sustain which supports long-term health. Think of behavior goals as a roadmap that leads to your desired outcome goal.
Build Flexibility Into Your Plan
Life doesn’t stop in January. Travel, busy work weeks, illness, and stress are part of being human. Set realistic health goals that give you flexibility on imperfect days so that you don’t feel like a failure.
Instead of an “all-or-nothing” mindset, aim for an “all-or-something” approach. If you miss a workout, maybe stretch at home. If a meal isn’t balanced, the next one can be. Missing out on your goals for one day or for one meal does not mean you blew it. Pick yourself up, and try again.
Redefine What “Healthy” Means
Health is not a number on a scale. It includes sleep, stress, social connection, and mental well-being. Non-physical aspects of health matter just as much.
Consider goals like these
1. Going to bed 30 minutes earlier
2. Taking short screen breaks during the day
3. Eating without distractions once a day
These have a larger impact on overall well-being than goals surrounding just weight loss.
When goals feel hard and overwhelming don’t abandon them, instead schedule regular check-ins.
Ask yourself: What goals are working? What goals feel unrealistic? What needs to be adjusted? Health goals should evolve as your life does.
As you navigate 2026, remember that the most effective health goals are the ones you can live with, not the ones that look impressive on paper. Sustainable change is built slowly, with compassion, and one realistic step at a time.
