Happy New Year!
The start of the year is a time of possibilities and promise – a chance to reset and look forward to new accomplishments.
For many, that means making some New Year’s resolutions, or maybe just making a commitment to yourself to do some things differently in 2025.
Some of the most common New Year’s resolutions involve our health. People often resolve to lose weight, eat better, exercise more or drink less. No doubt about it – these are all admirable goals.
Unfortunately, most of us who make resolutions end up abandoning them. Maybe we’ll make it a few weeks on our new fitness routine or even a few months on our mission to eat healthier. Then, something happens and knocks us off course. We get busy, lose focus and find ourselves back in the same place we were last year.
To avoid this fate, you need a good plan! Here’s our guide to helping you succeed at your healthy resolutions for 2025 and beyond.
Realistic Resolutions
“Many times, we set idealistic and unrealistic goals for ourselves,” explains Dr. Nathan Vaughn, a general and critical care surgeon. “For any goal to be attainable, it first needs to be realistic.”
For example, if you are trying to eat healthier, you can achieve this goal without completely depriving yourself of the foods you crave. Moderation is more likely to lead to long-term success than straight-out deprivation.”
“Case in point, if you’ve got a sweet tooth, don’t swear off all desserts,” says Dr. Julie Fields, a pathologist in Fort Worth. “Instead, limit yourself to one or two sweet treats a week.”
The same honest approach is needed when approaching your fitness goals. “If you haven’t been physically active in a while, don’t make your resolution to suddenly start running three miles every day,” says Dr. Wiiliam Warren, a podiatrist in Mineral Wells. “Not only is that unrealistic; it is dangerous to exert and strain your body after a period of inactivity. Approach your fitness goals methodically, with incremental increases in the amount and difficulty level of exercise you undertake.”
The More Specific, the Better
One of the common problems with New Year’s resolutions is that they are usually too vague to be meaningful. Setting measurable, specific goals is essential to making them attainable.
Here are some examples of vague health resolutions:
- “I’m going to eat healthier.”
- “I’m going to lose weight.”
- “I’m going to exercise more.”
- “I’m going to drink less.”
With a little planning, you can turn these amorphous – and easily-broken – resolutions into specific, goal-oriented measures that will help you be successful:
“Eat healthier” becomes:
- I will cook at home at least five nights a week and limit eating out/ordering in to two nights a week.
- I will limit desserts to one or two a week.
- I will only order pizza or drive through a fast food restaurant once or twice a month.
- In lieu of red meat, I will eat chicken or fish at least four times a week.
- I will eat five servings of fruit and vegetables each day.
“Lose weight” becomes:
- I will lose five pounds by March.
- I will drop one size in my clothing by May.
“Exercise more” becomes:
- I will exercise at least five days a week, 30 minutes per day.
- I will walk three miles each day.
- I will do strength-training exercises twice a week.
- I’ll take the stairs instead of the elevator.
“Drink less” becomes:
- I will have no more than one or two drinks on any day (health guidelines say men should have no more than two drinks in a day; women no more than one).
- I will not drink at all on weekdays.
- I will participate in Dry January (more on that below).
Obviously, you can change the specifics of these resolutions and choose the ones that make the most sense for you. But you get the idea – being detailed and specific about your resolutions makes it possible to measure whether you are meeting your goals.
If you commit yourself to these types of specific benchmarks, your overall resolution of living healthier will be achieved.
Resolutions to Help Your Resolutions
When thinking about resolutions related to your health, most of us think about diet, exercise and alcohol. While those areas of focus are important, your health resolutions don’t need to be this limited – additional healthy habits help form a foundation for our goals.
“There are several health objectives we should try to meet, and they’re not that hard to do,” explains Dr. Melissa McFadden, a family practice physician in Fort Worth. “For example, many of us don’t drink enough water throughout the course of the day. Set a resolution to drink at least 64 ounces of water a day – you’ll be better hydrated, have better control of your appetite and be healthier overall.”
Another area many of us could improve on is getting enough sleep. All adults should get between seven and eight hours of sleep a night. Sleep helps protect the heart and vascular system and keeps the mind sharp. It also helps regulate appetite; the more tired we are, the more likely we are to overeat.
“Set yourself up to get a good night’s sleep each night, which will aid your overall health and help accomplish your diet and exercise goals,” suggests Dr. Lindsay Breedlove Tate, an OB/GYN with offices in Fort Worth and Willow Park. “A good resolution would be to go to bed and wake up at the same times each day and refrain from looking at a phone or other device in bed.”
Finally, beat back stress and anxiety by making time for yourself. “We all face stress, no matter what we do for a living or how old we are,” explains Dr. Kathryn Principe, an OB/GYN serving patients in Fort Worth and Willow Park. “Effectively managing stress is one of the most important things we can do for our mental and physical health. Make time to relax, unwind and recharge.”
Dry January
A growing number of people are committing to Dry January – the practice of abstaining from all alcohol for the month. Even though it’s only a month-long commitment, a Dry January can lay the groundwork for a healthier year.
“Studies show people have been drinking more alcohol since the COVID-19 pandemic, which is concerning” says Dr. Gary Duncan, a Frisco OB/GYN. “Dry January gives people the opportunity to reset and reassess their drinking.”
Many people who complete Dry January find that their craving for a drink has diminished and they drink less than they used. Additionally, people report feeling sharper and more energetic. They may lose some weight, as well. Remember, alcoholic beverages are loaded with empty calories.
Another positive of Dry January is that if someone suffers from alcohol dependence and isn’t aware of it, Dry January may help them figure it out. When someone experiences withdrawal symptoms after not drinking for a few days, that is a clear sign it is time to get medical help.
Mild alcohol withdrawal symptoms include shaky hands, anxiety, headache, nausea and insomnia. Severe symptoms include hallucinations, fever, and a racing heart.
Any of these symptoms, if experienced after a brief period of sobriety, are reasons to seek medical attention right away.
Make an Appointment
Has it been a while since you’ve seen your primary care provider? If so, make your first resolution to start the year off on the right foot and make an appointment today
“It’s important to see your health care provider on an annual basis,” says Dr. Jay Hoelscher, an internal medicine physician in Fort Worth. “In addition to getting an overall checkup, your provider will let you know if you are due for any important screenings or vaccinations. We can also help you with those New Year’s resolutions – we want you to be successful in 2025 and beyond!”
This article has been reviewed and approved by a panel of Privia Medical Group North Texas physicians.
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