It’s that time of the year again! As we welcome 2025, many of us will hear that inner voice urging us to set better health resolutions for the year ahead. Close to 66% of the people surveyed from the Philippines, echoed this sentiment and are planning their New Year’s resolution for 2025, revealed recent findings from Herbalife’s ‘New Year, New Me’ survey. Majority of the respondents (60%) plan to focus on self-care to achieve overall health. Their priorities are to have better mental health and overall wellbeing and to get better sleep.
But for those of us who are struggling to stay on track, making resolutions can feel like a daunting, even futile task. Public health studies across many countries also echoes this challenge in coaxing people to adopt healthier eating habits.
Dr. Vipada Sae Lao, Nutrition Education and Training Lead Asia Pacific, Herbalife shares some recommendations to help us achieve our goals. “To get the best outcomes we need to keep it simple and focus on making our routines healthier through incremental changes. To help you stay on track here are some strategies that you can work into your everyday lives”.
- Set specific and realistic goals.
We tend to commit to an extreme diet or set unrealistic expectations. Forcing our brain to accept food that is healthy, is difficult to sustain in the long run.
Instead try to set small achievable goals that you can gradually build upon. For example, if you are trying to cut out junk food from your daily diet, first start by replacing one unhealthy snack in the day with a healthier option, and slowly cut out more.
Consistency wins over intensity. Over time, these smaller goals will add up to big change without the feeling of deprivation.
- Balance is your new mantra
Healthy eating is simply about getting that right balance- get those colourful fruits, vegetables, lean proteins, healthy fats, whole grains, on your plate for a fitter you.
We know the importance of protein, but how much, remains the confusion. Start the day with a high-protein breakfast – about 25 grams should do it. Include some protein at every meal and snack, this helps satisfy hunger over the course of the day and can ensure your protein needs are met. Remember though, protein requirements vary with your body size, composition, age, and even activity levels.
- Don’t fall for the fads
Fad diets often facilitate fast and easy weight loss leading people to believe they are working. However, studies suggest there are negative health consequences of long-term adherence to such limiting dietary patterns.
Pay attention to your body’s hunger and fullness cues rather than chasing a rigid diet plan. That stomach rumble, dip in energy levels, slight brain fog or crankiness- are all common signs of your body telling you to fuel up. It helps to practise portion control and stop eating when you are 80% full. Mindful eating helps you pay attention to how your body feels, assessing when you have had sufficient food. Weight loss is a great goal but eating right and maintaining an active lifestyle is the ideal way to achieve a healthy mind and body.
- Track your progress.
You can feel a difference in your body but not sure- track it. Fitness apps can help chart your course.
Share your healthy eating and fitness goals with your friends and family. Staying on track can get hard, especially if you are tackling it on your own. Developing a support system of people who know your goals, strengths, and weaknesses can be extremely beneficial in maintaining a healthy lifestyle. Find your support community that can help you stay on track, particularly when you feel you’re losing momentum.
- Focus on the long term rather than quick fixes.
You don’t need to completely give up your favorite foods, just try and find healthier versions of them. Simple swaps, such as whole-grain bread instead of white, baked or grilled foods instead of fried, and avocado or hummus to replace mayonnaise, can help reduce calories and improve the nutritional value of your meals without feeling deprived.
Similarly, a bout of exercise can suppress hunger hormones and reduce your appetite. But in order to sustain your activity, your body needs proper fuel. Ensure you are not cutting back too much on your calories in a bid to lose weight, as that could leave you low on energy and unable to keep to your exercise regime. Fuel up adequately before and after your workouts.
- Stay positive
Went through that pint of ice-cream or the bar of chocolate in the fridge? It’s alright – Shake it off and get back on track tomorrow.
The ‘New Year, New Me’ Herbalife survey findings also disclosed respondents’ acceptance of cheating on their diet plan during the holiday season, though they remained resolute to get back on track and starting 2025 right.
Encouraging yourself when you reach certain milestones in your journey is another way to guarantee good habits stick longer. If you have been able to stay off junk or processed food for 3 months, treat yourself to a massage or even a weekend holiday. After all you’ve earned it!
“Eating healthy through the year is all about making mindful choices that you can sustain and integrate into your daily routine. Remember, it’s not about perfection—it’s about making consistent, healthy choices that become second nature over time. With these simple tricks, you’ll set yourself up for success in 2025 and after too,” concluded Dr. Vipada.
