Avoid the 30-Day Resolution Crash!
As a Registered Dietitian, I absolutely love seeing the motivation around health goals at the start of the New Year! However ... did you know that research shows about 80% of New Year’s resolutions don't stick by February? That’s why it’s so important to not just set goals, but to build sustainable habits that can last. Let’s make sure you’re part of the 20% who stay on track! It's not about hitting the reset button—it's about finding your groove and creating lasting change. 💪 Let’s make this momentum work for you long-term!
QUIZ: Are You at Risk of the '30-Day Crash'?
Answer the following questions to assess your habits and how well you stay on track after your initial health goals surge. Based on your answers, you’ll discover strategies to help you build lasting, sustainable habits.
How often do you plan meals ahead of time?
Never
Sometimes
Always
Do you track your progress in any way (e.g., food journaling, exercise logs)?
No
Occasionally
Yes, consistently
When you overindulge, how do you react?
I feel guilty and give up.
I try to make better choices the next day.
I pause and give myself time before making a decision.
The "30-day crash" is something many of us can relate to: we start strong with health goals, only to feel the momentum slow down as time passes. If you’re reading this, I know you’re already motivated—and that’s half the battle! I’m here to help you keep that momentum going with sustainable habits that will keep you on track long-term. Below are my 10 dietitian-approved healthy habits designed to support your journey, keep you motivated, and ensure you stay empowered every step of the way!
1. Food Architecture: Prep Your Fridge for Success
One of the best ways to stay on track is to set yourself up for success before you even start your day. By prepping your fridge and pantry, you’re more likely to make conscious, healthy food choices.
Explanation: When your fridge is filled with pre-chopped veggies, lean proteins, and healthy snacks, it’s much easier to grab something nutritious. This minimizes the chances of reaching for processed or unhealthy foods when hunger strikes.
How to Make it Happen:
Example 1: Pre-chop veggies and store them in containers for easy grab-and-go salads or stir-fries.
Example 2: Make large batches of healthy snacks like energy balls, roasted chickpeas, or hard-boiled eggs for a quick protein fix.
Example 3: Portion out individual servings of hummus with cut veggies or yogurt with fruit to ensure you have healthy options ready at all times.
2. Tracking Your Progress
Tracking isn’t just about counting calories or macros; it’s about staying aware of how you’re doing, what’s working, and where you might need to adjust.
Explanation: Tracking helps you recognize patterns and make small, achievable changes that lead to big results. Whether it’s tracking meals, exercise, or moods, this habit can offer insight into your health journey and allow you to celebrate the small wins.
How to Make it Happen:
Example 1: Use an app like Cronometer or a food journal to track your meals and exercise.
Example 2: If tracking food feels overwhelming, start by tracking only one meal per day and gradually build up.
3. Create an Eating Schedule to Regularly Fuel Your Body
Eating at consistent times throughout the day stabilizes your blood sugar levels, which supports sustained energy and minimizes overeating later in the day.
Explanation: A regular eating schedule helps keep your metabolism functioning efficiently, avoids energy dips, and reduces the likelihood of unhealthy snacking.
How to Make it Happen:
Example 1: Set specific times for breakfast, lunch, and dinner, and try to eat your meals within the same 30-minute window each day.
Example 2: Include 2-3 snacks (like a handful of nuts or a protein shake) to maintain energy levels between meals.
4. Write Out Your Weekly Meal Plans
Meal planning doesn’t need to be complicated—it’s about making sure you have balanced meals on hand that support your goals.
Explanation: Having a plan in place makes it easier to stay on track, reduces decision fatigue, and prevents impulsive food choices.
How to Make it Happen:
Example 1: Dedicate 15 minutes on Sunday to plan the week’s meals, then create a grocery list.
Example 2: Use meal planning apps like Yummly or Paprika to help you stay organized and get ideas for simple, nutritious recipes.
5. Prioritize Protein Throughout Your Day
Protein is a key nutrient for muscle maintenance, appetite control, and overall health. Prioritizing protein at every meal and snack helps keep you fuller longer and aids in muscle recovery.
Explanation: When you start your day with a protein-rich breakfast and include protein with every meal, it helps stabilize blood sugar and keeps cravings at bay.
How to Make it Happen:
Example 1: Include a protein source like eggs, Greek yogurt, or tofu at breakfast (e.g., scrambled eggs with spinach or chia pudding).
Example 2: For lunch, pair a salad with grilled chicken or a quinoa bowl with chickpeas.
Example 3: For snacks, try hard-boiled eggs, hummus with veggies, or a protein bar.
6. Sign Up for a Program / Find a Buddy
Accountability can be a game-changer. Whether it’s a fitness challenge, a meal plan program, or simply finding a workout buddy, having someone to check in with keeps you motivated and on track - have you heard of BalancedBody?
Explanation: Being part of a community or having someone to share your progress with boosts morale and helps you stay consistent.
How to Make it Happen:
Example 1: Join a fitness challenge or sign up for a 6-week program to give you structure and motivation.
Example 2: Find a friend, family member, or even an online group to keep you accountable and share wins and struggles.
7. Stay Consistent with a Small Change
Instead of overhauling your entire routine, focus on making one small, consistent change each week. This can be more sustainable and lead to long-term habits.
Explanation: Small changes that you can commit to consistently will have a bigger impact over time than trying to make drastic changes all at once.
How to Make it Happen:
Example 1: Start by drinking one extra glass of water per day for a week, then add in another small change like incorporating a vegetable with every dinner.
Example 2: Gradually cut back on sugary beverages, replacing them with water or herbal tea.
8. Inner Cheerleader Thoughts to Keep Going
We all experience negative thoughts, but it’s important to minimize intrusive thoughts that could derail your progress. Instead, practice replacing them with positive affirmations and self-compassion.
Explanation: Building a positive mindset helps you stay motivated and resilient in the face of setbacks. Practice being your own biggest cheerleader!
How to Make it Happen:
Example 1: When you have a negative thought like, “I’ve failed today,” reframe it with, “I’m doing my best, and I’ll keep moving forward.”
Example 2: Keep a journal where you write down daily affirmations or things you’re proud of to stay focused on your wins.
9. Satisfy Cravings with Recipes That Offer a Healthy Twist
Cravings are natural, but satisfying them in a way that aligns with your health goals is key. Find healthy alternatives that can curb your cravings while still keeping you on track.
Explanation: Rather than completely restricting your favorite foods, find ways to make healthier versions that satisfy both your taste buds and your goals.
How to Make it Happen:
Example 1: Try making baked sweet potato fries instead of regular fries or a healthier homemade pizza with a cauliflower crust.
Example 2: Craving chocolate? Try dark chocolate (70% or higher) or make chocolate avocado mousse as a healthier alternative.
10. If You’re Over-Indulging, Ride the Crave
When you feel yourself over-indulging, practice waiting 15 minutes before making your next move. Use that time for a non-food activity to give your body and mind a chance to recalibrate.
Explanation: This gives you time to assess if you truly want the food or if it’s just a craving that will pass. Engaging in a non-food activity distracts you and often helps cravings fade.
How to Make it Happen:
Example 1: If you feel the urge to eat a sugary snack, take a walk or do a 5-minute stretch to shift your focus.
Example 2: Try a mindfulness activity, like deep breathing or listening to a favorite song, to reset your cravings.
Bonus Habit: Prioritize Moving Throughout the Day
Rather than sticking to rigid exercise routines, focus on staying active throughout the day. This is called active living, and it’s about making small, everyday changes to keep your body moving.
Explanation: Incorporating movement into daily activities helps improve your metabolism, mental health, and overall fitness without needing to commit hours at the gym.
How to Make it Happen:
Example 1: Take the stairs instead of the elevator, walk or bike to errands, or do a quick 5-minute stretch every hour.
Example 2: Try wearing a fitness tracker to set a goal of 7,000-10,000 steps per day and track your progress.
By following these 10 habits and incorporating these simple strategies into your daily routine, you can stay on track, even after your 30-day "crash." It's not about perfection—it’s about creating a routine that works for your life. Keep moving forward, and remember to celebrate every win, no matter how small. That’s all for now, but we’ll be back next month with more nutrition-focused content and tips! Remember, YOU GOT THIS!
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