The new year often invites reflection and goal setting. While not everyone embraces New Year’s resolutions, many of us still pause to consider how we want the year ahead to unfold.
After a long holiday season, it is common to feel tired, run down, or out of rhythm with usual routines. Changes in schedule, sleep, and eating habits can leave people feeling low on energy and not quite at their best.
Research suggests that the holiday period is associated with an average weight gain of one to two pounds (Current Obesity Reports). In response, many people feel pressure to dramatically restrict calories in January in an effort to “get back on track.” This approach, however, is rarely effective or sustainable.
Studies consistently show that extreme dieting increases feelings of deprivation and can lead to a rebound cycle of overeating, guilt, and weight fluctuation (International Journal of Obesity). Rather than focusing on restriction, a more supportive approach is to build balanced, sustainable habits that protect both health and energy over the long term.
As you look ahead, consider this question: how do you want to feel when the year comes to an end?
- What do you want to feel proud of?
- How do you want to feel in your body and in your day-to-day energy?
Shifting attention away from rigid goals and toward how you want to feel can help guide healthier choices throughout the year. When habits are aligned with well-being rather than perfection, they are far more likely to last.
Instead of putting pressure on yourself to eat perfectly, focus on consistently choosing foods that support your energy and make you feel good. This approach reduces stress around food and supports a healthier relationship with eating overall. Progress, not perfection, is what leads to meaningful and lasting change.
Ideas to try:
- Keep a water bottle nearby and aim to stay hydrated throughout the day.
- Build meals around plenty of vegetables to increase fiber, vitamins, and overall nutrition.
- Eat slowly and chew thoroughly to give your body time to recognize fullness.
- Prepare meals at home when possible to reduce reliance on fast food or restaurant options.
- Include a source of protein at each meal, such as lean meats, fish, eggs, beans, or tofu.
- Make grocery shopping and cooking enjoyable by experimenting with new recipes and ingredients.
Health is not about getting everything right. It is about making small, sustainable choices that support how you want to feel. Over time, those choices add up, and by the end of the year, the progress will be clear.
Kirstin Schell, Registered Holistic Nutritionist
Nathalie Lacombe, M. Sc. Team Member
Kirstin Schell brings extensive experience in wellness, nutrition, and movement, informed by her background as a competitive athlete and her work supporting individuals with diverse goals and realities. She understands that sustainable health is not about extremes, but about building habits that fit real work and life demands. She specializes in helping people translate athletic principles such as recovery, fueling, and smart training into everyday strategies that support energy, resilience, and performance. Through a practical and encouraging approach, she empowers individuals to take ownership of their well-being in ways that enhance both physical health and overall quality of life.
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