• Weight Management
• Nutrition
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Health Tips for the New Year: Advice to Help You Build Healthy Habits in 2025

Medically reviewed and edited by Kathleen Tidwell, FNP-C

The new year is more than just a calendar flip — it’s an opportunity to reshape your life and regain control of your health.

Use this time to take stock of your life and reflect on your health habits, both the good and the bad.

A recent survey revealed that 64% of Americans wait until the new year to make healthy changes in their lives, while another survey showed that 80% of New Year’s resolutions are forgotten by February.

If you want to get a head start on your health and wellness journey, don’t wait until after the holidays to make lasting changes — begin today.

Why Should You Make Health Changes in the New Year?

You don’t have to wait for the new year to build healthy habits, but it’s a good place to begin.

The new year is a symbolic fresh start, making it an ideal time to implement health changes.

It's a period where motivation is high and the sense of a new beginning can make you more dedicated to improving your personal well-being.

If you’re considering a reset in the new year, your friends and family may be making similar changes, too.

The new year’s collective atmosphere of change sets the perfect scene for pursuing your health goals with renewed focus.

What are Some Practical Health Tips to Help You Reach Your Health Goals?

Research indicates that weight loss is the top reason why people change their diet or eating habits, and further studies show that around 80% of people who lose weight will not keep it off.

Whether you want to lose weight or simply improve your physical health, here are some practical tips you can follow to ensure a healthier start to 2025.

Take the first step

Deciding to embrace a healthier lifestyle is the first step toward improving well-being. Because you’re reading this article, you’ve already made this decision.

Next, you should chart a plan detailing how you will achieve your goals.

Start by keeping a daily journal — this can be a traditional pen-and-paper notebook or a digital one. In it, you should write down your goals and also list the obstacles that may prevent you from achieving success.

Once you see everything clearly written out, you’ll be able to implement your changes more easily.

Focus on achievable goals first

By starting with the simplest goals, you have a greater chance of success at the start of your journey — and when you reach these small milestones, you’ll feel more motivated to attain your bigger goals.

Here’s how you can prioritize the most achievable goals:

Set daily goals

These include things you can achieve from the comfort of your own home. For example:

• Prep your meals the night before

• Complete everything on your to-do list each day

• Say one kind word to yourself

• Do something kind for a family member or friend

Take smaller steps

Prioritize making smaller changes to your diet and lifestyle, such as:

• Replacing an unhealthy item with a healthier option

• Reducing takeout frequency

• Slightly boost your current level of activity

• Introducing daily walks or weekly gym visits

Organize your life

Life is often messy and organizing it can feel like an impossible task — so again, start small. Focus on your immediate space and then branch out to the rest of your home, office, and life.

Make a list of rooms or areas you’d like to rearrange or organize and list them in order of priority. Don’t attempt to organize all of them in a single day.

If it feels overwhelming, start with just one drawer or one cupboard at a time.

When you unclutter the space around you, not only are you burning calories by doing chores, but you’re creating an environment where you can reap other health benefits, like improved quality sleep.

Remember, once your living space is organized, you should always return items to their places to avoid clutter.

Some benefits of an organized living space — and life — include the following:

• Peace of mind and reduced anxiety

• A cleaner, more inviting home

• Improved overall well-being, including better sleep hygiene

• Improved mental health and lower blood pressure

Make small changes to your diet

By making a few sustainable changes to your diet, you can achieve great long-term results and you have a better chance of reaching your health goals in the new year and beyond.

Swap a take-out meal for a home-cooked meal

Home-cooked meals offer several advantages over takeout. Firstly, they allow you to know and control the ingredients, ensuring healthier eating choices.

Secondly, the effort put into preparing your meal leads to greater appreciation, slower eating, and better digestion, which helps prevent overeating.

Cooking up something delicious at home is also an excuse to spend some quality time with loved ones over a meal — and spending time with loved ones is another health-boosting New Year’s resolution.

Make a grocery list

Eating a healthier diet becomes easier with good preparation, like making a well-planned grocery list.

This list should include familiar, enjoyable foods that are easy to prepare and fit into a healthy diet.

Avoid overwhelming yourself with too many new ingredients at once to prevent waste due to unfamiliarity with recipes or dislike of the new foods.

Start with what you know and make healthier substitutions along the way.

A registered dietician or nutritionist will be able to guide you by suggesting easy recipes and pantry staples that suit your preferences.

Strengthen your body

Incorporating physical activity into a healthy lifestyle doesn't require expensive equipment. Simple, everyday actions can make a significant difference:

• Cycle or walk more: Opt for walking or cycling over driving, especially when traveling short distances.

• Engage in sports: Include a sport you enjoy, like squash, tennis, or golf, in your routine. Partner with a friend for accountability. This can also strengthen your relationships.

• Track your steps: Utilize the step counter on your smartphone or smartwatch to set and meet daily step goals.

Strengthen your mind

Mental health is as crucial as physical health in a well-rounded healthy lifestyle. Here are ways to nurture mental well-being:

• Practice mindfulness: Engage in daily journaling to reflect on your day, fostering introspection and awareness. Additionally, consider yoga or meditation for mental clarity.

• Set boundaries: Protect your mental space by establishing limits. It's important to occasionally prioritize your own needs, say no to plans, and be unavailable to others for your mental well-being.

Feed your soul

In the quest for better health, most people tend to focus on diet and physical activity, but your soul needs nourishment, too.

Spirituality offers us a sense of connection and purpose, and can be enhanced in various ways:

• Spreading kindness: Research has shown that helping others boosts self-esteem and mood, and reduces stress.

• Prioritizing quality time: Strengthening relationships with loved ones through meaningful interactions creates a healthier environment where you can thrive.

• Spending time in nature: Time spent outside reduces stress and may even lower your risk of heart disease and high blood pressure. Research shows that time spent in nature also refreshes and resets the brain.

• Community involvement: Engaging in groups like prayer, meditation, or support circles fosters a sense of belonging and support.

• Self-care routines: Regular self-care, including meditation, exercise, or skincare routines nurture personal well-being.

Recognize when you’re feeling overwhelmed

The World Health Organization (WHO) describes stress as a condition of mental strain or anxiety resulting from challenging circumstances.

Stress is a normal human reaction that motivates us to overcome the difficulties we encounter — but excess stress is not good.

Here are some signs you should watch out for that may indicate that you’re beginning to feel overwhelmed:

• Tension headaches

• Concentration difficulties

• Feelings of mental fatigue

• Constantly feeling on edge, as if you’re late for something

• Feeling like there’s never enough time to complete tasks

Schedule a health checkup

Regular doctor’s visits are crucial for the early detection of medical issues, allowing for timely intervention before conditions worsen.

These checkups also promote peace of mind and encourage healthy habits. For convenience, you can visit LifeMD and take advantage of our online consultations that save you time and money.

Where Can You Learn More About Prioritizing Your Health in the New Year?

Are you ready to hit the reset button on your health and well-being? LifeMD can help.

Whether you’re looking to lose some weight, improve your mental health, or simply get a better night’s rest, LifeMD can connect you to a licensed medical professional who can provide you with everything you need — all from the comfort of your home.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

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