The short answer
To make your New Year's health resolutions stick:
- frame goals as things to do more of (eat more vegetables), not things to avoid;
- expect it to take around two months or more for a new habit to feel automatic;
- track what you eat and how you move, and check in on your progress;
- get support, whether from a practitioner or a trusted buddy.
We all start the year with good intentions. Many of us go all in during January, then hit a slump or plateau in February. As a dietitian, here's how to check in, reset and keep going.
Do New Year's resolutions actually work?
More often than you'd think. In a study of more than 1,000 people, the most popular resolutions were about physical health, weight loss and eating habits, and 55% of people felt they'd kept their resolution a year later.1
How you word your goal matters. People with "approach" goals, such as "eat more vegetables" or "walk every morning", were more successful than people with "avoid" goals, such as "stop eating sweets" (59% vs 47%).1
Why do we lose momentum in February?
New habits take time. A 2024 review found it took around two months on average for a health habit to start feeling automatic, but anywhere from 4 to 335 days depending on the person and the habit.2 So if your motivation dips in February, that's normal, not failure.
Going back to a busy or stressful workplace can also make it harder to keep up healthy routines. If you've made big changes to how you eat, your body may also take a few weeks to adjust.
Get support with your nutrition
Find practitioners on HealthBank who work with nutrition. Many offer a free discovery call, online, by phone or in person.
Find a nutrition practitioner →How do you get back on track?
Check in with yourself
Late January or February is a good time to review the goals you set. Ask yourself:
- Have you been following your plan most days?
- Do you feel lighter, or bloated?
- Are you tired or energised?
- Have you made a plan to follow, or are you winging it?
If you're not seeing the results you hoped for, look at what and how you're eating. Are you drinking a lot of juice or alcohol? Is half your plate vegetables? Are you eating quickly and on the run?
Track what you're doing
Writing down or logging what you eat, how you move or your weight helps you see patterns. A review of 39 weight-loss trials found that more digital self-monitoring, such as using an app or website, was consistently linked with greater weight loss.4
Get support
A practitioner such as a dietitian can help you build an action plan and work out what's holding you back. A review of 26 trials found that consultations with a dietitian improved diet quality, weight and blood glucose.3 Regular appointments also help keep you motivated and accountable. If you suspect a food allergy or intolerance, or a hormonal issue, your doctor can arrange the right tests.
If you'd rather go it alone, a buddy you trust can help. Agree on ground rules early and check in with each other weekly or fortnightly.
Schedule a check-in
Pop a reminder in your calendar for the start of February to review your goals, before the slump sets in.
How do you eat well during the summer social season?
Plan ahead
If you're heading out for afternoon drinks, think about dinner in advance. Is there a healthy, easy option at home, or a good takeaway nearby? A little planning can save you from the late-night chip run.
Eat before you drink
Drinking on an empty stomach means alcohol is absorbed faster. Have a meal with carbohydrates, protein and some healthy fats first.
Pace your drinks
Alternate alcoholic drinks with water to slow yourself down. Australian guidelines recommend healthy adults have no more than 10 standard drinks a week and no more than 4 on any one day.5
Check the menu
Meeting friends for lunch or dinner? Look up the menu online and decide what you'll order before you go. It's easier than choosing after a few drinks.
Make home meals count
If you're socialising a few nights a week, make the meals you eat at home as nutritious as possible. Load up on vegetables, legumes, herbs and spices.
Make this the year it sticks
A HealthBank dietitian or nutritionist can help you set realistic goals, build a plan around your life and keep you accountable.
Find a dietitian or nutritionist →Frequently asked questions
How do you stick to New Year's resolutions?
Frame goals as things to do rather than avoid, track your progress, check in regularly and get support from a practitioner or buddy.
How long does it take to form a healthy habit?
Around two months on average, but it can range from a few days to most of a year depending on the person and the habit.
Why do I lose motivation in February?
New habits aren't automatic yet, and returning to work and routine adds pressure. A dip is normal, so use it as a chance to review and adjust.
Does tracking food help?
Yes. Regularly logging food, activity or weight is consistently linked with better weight-loss results.
Can I still socialise and eat well?
Yes. Plan meals ahead, eat before drinking, pace your drinks with water and make your meals at home nutritious.
References
Research (PubMed)
- Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year's resolutions: approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. PubMed 33296385
- Singh B, Murphy A, Maher C, Smith AE. Time to form a habit: a systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare (Basel). 2024;12(23):2488. PubMed 39685110
- Mitchell LJ, Ball LE, Ross LJ, Barnes KA, Williams LT. Effectiveness of dietetic consultations in primary health care: a systematic review of randomized controlled trials. J Acad Nutr Diet. 2017;117(12):1941–1962. PubMed 28826840
- Patel ML, Wakayama LN, Bennett GG. Self-monitoring via digital health in weight loss interventions: a systematic review among adults with overweight or obesity. Obesity (Silver Spring). 2021;29(3):478–499. PubMed 33624440
Australian guidelines
- National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. View source
This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.
Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.