Ditch the January Diet Pressure: How to Set Healthier Goals You Can Actually Stick With
The start of a new year brings a flood of promises, resolutions, and quick fixes for health and weight loss. Everywhere you look, the messages are loud and relentless: “New year, new you!” or “Get your dream body now!” With all the noise, it’s easy to feel as though there’s only one “right” way to improve your health — and it often revolves around dieting.
But what if this year you chose a different approach? What if you committed to breaking free from diet culture altogether and learned to set non-diet goals that nourish and honor your whole self — physically, mentally, and emotionally?
One of my clients shared a story that beautifully captures the power of this mindset shift:
“This is the first new year since I can remember not waking up with dread to start all my new diet and exercise goals. I simply thought, well now is certainly a good time to get more veggies in post-holiday, and I have been skipping some Peloton rides in favor of cuddling with my pup on the couch, so I would like to get back into my routine. But for no reason other than wanting to feel my best.”
What struck me most is what she said next: “I want to hug so many people today who are being cruel to and hard on themselves. Thank you for helping me.”
Her words are a powerful reminder of the gentler, more peaceful approach to health that’s possible when we reject the pressures and impossible standards imposed by diet culture and embrace a kinder, more sustainable way of caring for our bodies and minds.
Ready to give it a try? Here are some strategies to help you set non-diet health goals that are more likely to be sustainable and even enjoyable.
Start with your “why”
This is an essential step that many people skip. Your “why” matters because it connects you to your deeper intentions, helping you stay committed when you face challenges or your initial motivation wanes. Think of your “why” as the guiding light that can keep you focused on the things that matter most to you.
When you set goals rooted in your “why,” it can also help you see new for achieving what you desire. For example, if want to have more energy, improve lab markers, or feel more comfortable in your body, prioritizing behaviors like getting more quality sleep, choosing balanced meals that fuel you throughout the day, or incorporating movement that makes you feel proud and strong can be a more empowering approach than chasing weight loss — especially if past dieting attempts have left you feeling stuck and frustrated.
Focus on behaviors you can control instead of outcomes you’d like to achieve
When you choose goals around outcomes you can’t fully control — like hitting a specific number on the scale or reaching a certain dress size — it can set you up for frustration. Studies, along with my clinical experience, also show that focusing on weight loss can lead to yo-yo cycles of weight gain and loss, disordered eating patterns, and feelings of failure when results don’t last.
A non-diet approach, on the other hand, emphasizes focusing on your health behaviors or actionable steps you can take to feel better physically, mentally, or emotionally. Non-diet goals might look like:
Taking a weekly yoga or fitness class you’ve been curious about
Adding more color and variety to your meals with more fruits and vegetables
Practicing saying kinder things to and about your body.
Behavior focused goals like these can build your self-confidence, especially if you commit to practicing self-compassion and gentleness with yourself as you navigate the ups and downs that are inevitable when trying to build new habits.
Are you ready to break free from diet culture? Download a copy of my free guide, Invisible Diet: Hidden Rules You’re Still Following that Sabotage Your Success, to discover the hidden dieting practices and mindset blocks that may be keeping you stuck, along with actionable strategies to help you create a healthier, more peaceful relationship with food.
Get clear on your values
If your “why” is your guiding light, your values are the map that can help you chart your course.
When I ask my clients to share their health-related values with me, I’m often met with blank stares and confused looks. Through the course of our conversation, many people come to realize they’ve spent so much time trying to follow dieting “rules” or thinking about what they “should” or “shouldn’t” be doing with food and exercise that they’ve never stopped to consider what they actually want to do or even what they really care about.
If you’re confused about how your values factor into your health goals, here are a couple of examples. One person might value creativity in the kitchen and enjoy trying new recipes and cooking more meals at home, while another mayprioritize convenience and learning how to nourish themselves with simple, ready-made options. Some may value connection and feel inspired by joining a fitness community or working out with friends, while others value solitude and prefer quiet outdoor walks or individual fitness activities.
There’s no right or wrong answer — your values are unique to you.
Here are some questions to help you clarify your values around self-care, food, and movement:
What activities or practices make me feel nourished, supported, and energized in both mind and body?
What type of relationship do I want to have with food, movement, and my body?
When I think about my long-term health, what habits feel most important to cultivate?
What types of activities or practices energize or excite me? Which ones do I find draining?
How do I want to feel in my body, and what practices can help me feel that way?
Taking the time to clarify your values allows you to create goals and a personalized approach to health that’s meaningful, aligned with your priorities, and more likely to be sustainable.
Focus on adding in, not taking away
Traditional dieting nearly always focuses on restriction, which can lead to feelings of deprivation, guilt, and shame that often backfire in rebound overeating or bingeing. Many people find it more empowering and enjoyable to focus on adding in nourishing foods and habits instead.
Here’s what this can look like in practice:
Increasing your fiber intake with more heart-healthy whole grains
Adding protein or healthy fats to balance snacks or meals
Including pre- or probiotics to support gut health
Adding in fun walking dates with a friend or spouse
Building a meditation practice to manage stress
Shifting from asking “what should I cut out?” to “what can I add in?” is a simple mindset shift that can be a total gamechanger, especially if you’re trying to make changes to your eating.
Start where you are
The allure of making big, sweeping changes can be hard to resist — after all, they promise dramatic, quick results. In my experience, though, this often creates frustration, overwhelm, and burnout.
Instead, try focusing on small, manageable action steps that build upon your current starting point. Just like you wouldn’t leap into completing a marathon without ever having run a mile, do a quick gut check to make sure you’re not trying to change too much all at once with your health habits or healthy eating goals.
While you’re at it, be sure to celebrate every single win along the way (no matter how small) and measure your progress from your starting point rather than your end goal. This way, you’ll be inspired and motivated by recognizing how far you’ve come instead of fixating on how far you’ve yet to go.
Watch out for common mindset traps
Now that you’ve got some strategies to set non-diet heath and wellness goals, be mindful of common mindset traps that can trip you up, such as all-or-nothing thinking and perfectionist ideals.
Know that skipping one workout or enjoying a bagel won’t “ruin your progress” and it doesn’t mean you’re failing. What and how you eat, exercise, or care for your body most often matters most. Consistency is far more important (and realistic) than being “perfect.”
Likewise, avoid falling into the trap of looking only for short-term wins. Healthy habits don’t always deliver immediate, obvious results, but they can provide lasting benefits for your health and wellbeing over time.
Choose your healthiest path forward
You don’t have to reinvent or place undue pressure on yourself at the start of a new year (or any other time). However, if you feel called to make some changes in how you approach your health and wellbeing, consider how you want to feel and do your best to walk your choices backwards from there.
By committing to behavior-focused, values-driven goals you can cultivate a more peaceful relationship with food and your body and focus on meaningful self-care practices that support and promote your physical, mental, and emotional health and wellbeing in the way you deserve!