It’s hard to avoid diet talk in January. News shows, podcasts, and magazines focus on cleanses, losing holiday weight, and “new year, new you draw us towards jumping on the January diet bandwagon.
And thanks to the shape-shifting nature of the diet industry, the messages might be wellness-focused (I’m looking at you, “Strong is the new skinny!”), but they still contain the harmful recommendations of cutting out food groups, hacking your metabolism, and other nonsense.
So, what are you supposed to work on if you truly want to be healthier this year and want to avoid all of the fad diet nonsense?
I’m Kelly, an Intuitive Eating dietitian and women’s health expert. My mission is to help you achieve your health goals without cutting out food groups, restricting carbs, or fasting 16 hours a day!
Here are my favorite ways to avoid the diet bandwagon in the new year:
Setting the RIGHT goals in 3 Steps
It’s not uncommon to eat and move differently during the holidays and that can leave us feeling physically depleted and cause us to desire setting New Year’s resolutions or health goals starting in January.
Late nights, endless parties, and travel all wreak havoc on our usual schedules and have us craving some consistency.
However, it’s a recipe for disaster when you set goals that are way too big or aren’t based on actual health and wellness.
Instead, I suggest reflecting on your why before you even begin picking a goal, then setting a goal that is a LOT smaller than you’d usually aim for, and focusing on treating your body with kindness.
Let’s explore HOW to do this, starting right now!
1. Reflect before action.
In a culture that is obsessed with weight and pushes the belief that we are all happier at a lower weight, it’s important to examine the reasons WHY you are looking to make a change this year.
Some examples of a positive focus might be:
- I want to reduce my risk of developing diabetes, which runs in the family.
- I want to prevent osteoporosis or osteopenia.
- I want to be active to play with my grandchildren.
- I want to take a bucket list trip for my milestone birthday that involves lots of walking.
FYI: It’s not a moral failing if you have high cholesterol or diabetes. Our behaviors are only one part of our individual health risks. Genetics plays a large role, too.
I urge you to rethink your WHY if your goals are esthetically focused or involve significant restriction. For example, “ “I want to fit into my pre-pregnancy jeans or my prom dress.”
Why should I set non-esthetic goals?
Unfortunately, the research does NOT show that weight-based goals will actually improve your physical or mental health. In fact, they might be harmful as they put you at risk for reduced bone mineral density, anxiety, and lower self-esteem.
Take some time, with a journal if you like, to think about what you value and what you want to do with your one precious body.
2. Treat Your Current Body with Respect
It’s oh-so-easy to trash our current bodies. And why not? Part of female diet culture is learning to bash your body for its perceived imperfections and to put off treating your body kindly until you’ve reached all your health goals (or a goal weight).
I know how hard it is to change this way of thinking. Trust me: I’ve been there myself. But repeat after me – you can’t hate yourself healthy!
And while self-love might be a long way away, we can start the process towards improved health by taking conscience efforts to RESPECT our bodies.
What might this look like?
Here are some of my favorite actions that can help you feel better in your body:
- Buy some bras and underwear that fit you well and are comfortable;
- Stop wearing clothing that pinches your waist or requires constant adjustment.
- Nourish your body regularly. For my simple suggestions to get you started, check out my article How to Stop Obsessing Over Food: 3 Smart Nutrition Ideas.
- Notice your body-related self-talk and work on reframing negative statements.
- Pick a couple of positive mantras and use them frequently. I like to set a pop-up reminder with a mantra on my phone! Use my PDF of self-kindness mantras for inspiration or create your own.
.
3. Pick 1 or 2 Super-Small Goals for January.
I know the temptation might be to completely overhaul your food, fitness, and wellness routines, but that’s actually just a sure-fire recipe to burn out and be back where you started come March.
I’m a huge fan of B.J. Fogg’s Tiny Habits book, which highlights all the science-proven benefits of starting new habits that are ‘tiny’ if you want to work towards long-term improvements.
I know that every bit of your being wants to resist this method, but if you’re the type of person who sets too big goals that fizzle out, why not give this a try? It’s backed by tons of research, unlike some common fad diets! 🙂
Here’s one example of what a tiny habit might look like:
Let’s say you want to begin a yoga practice. It’s something you enjoy but you’ve had trouble being consistent in the past. Let’s think of the first, tiny thing you need to do to practice yoga.
You might set one of the following goals:
- Change into yoga-appropriate stretchy pants (ones that feel cozy and supportive)
- Lay out your yoga mat
- Sit down and take two focused, deep breaths
And that’s where you’ll start. Really, that’s it! For the first week, only do one of these. Resist the urge to commit to an unlimited yoga class pass. We’ve all done that right?! 😉
One more example. This time let’s look at ways to better nourish your body instead of trying to cope with eating as little as possible.
You may have a food goal to eat more fruits and vegetables. Instead of picking a big goal, maybe you go to the store and investigate some pre-washed and/or pre-cut fruit or veggies.
Again, resist the urge to do more. Research is your initial goal here!
In later weeks, perhaps you could buy one of those quick options and commit to one bite a day.
Key Takeaways
When done well, setting health goals can be completely consistent with Intuitive Eating or a Health At Every Size non-diet philosophy.
By taking time to reflect, finding ways to treat your current body kindly, and setting tiny goals you can move forward in your health goals in a sustainable way.
Remember: It’s the goals we set and the way we work towards them that can either make a goal healthy or unhealthy in the end.
What are your New Year’s goals?
I love helping women set and achieve goals that help them feel their best – all without arbitrary diet rules and body bashing. If you’re curious, read what it’s like to work with a non-diet dietitian.
Why not embark on your journey towards sustainable physical and mental health in 2025?
If you’ve had enough of juice cleanses and diet plans that tell you what and when to eat, Intuitive Eating might be the answer you’re looking for! Want to know what your journey might look like, schedule your complimentary Take Action Call with me today!
0 Comments