How to set realistic health resolutions for the New Year
As the calendar flips to a new year, it's that time again — resolutions are on everyone’s minds. From learning a new skill to hitting the gym, many people are eager to make lifestyle changes that boost confidence and improve health.
Among the most popular resolutions? Dieting and weight loss.
According to a survey by Elliptical, 71% of respondents planned to eat healthier, 65% aimed to exercise more, and 54% wanted to lose weight in the coming year.
These goals often stem from a desire to start fresh and take control of one’s health, but the journey isn’t always easy. While motivation runs high in January, research shows that many people abandon their plans within a few months.
Why? Short-term plans that promise quick fixes often fail because they require extreme changes that aren’t sustainable.
Worse, misinformation about health and nutrition, especially on social media, can derail even the best intentions.
To help you navigate the noise and set realistic, evidence-based goals, here are some insights from Dr Idrees Mughal, a medical doctor and nutrition researcher, on how to spot health misinformation.
Diet resolutions are common, but they can be tricky. Many plans push people to cut out entire food groups, adopt extreme calorie restrictions, or follow fad diets that promise rapid weight loss.
Unfortunately, these approaches often backfire, leading to frustration, weight regain, or even harm to your health.
According to Business Insider, Mughal, who actively combats nutrition myths online and has written extensively on the subject, emphasises the importance of evidence-based advice.
Speaking at an online conference hosted by the Royal College of Medicine and Nutritank, he shared key strategies to identify misleading health claims.
3 red flags of health misinformation
Absolute language
Beware of health advice that uses words like "always", "never", "best" or "worst". According to Mughal, these terms oversimplify complex topics and fail to account for individual differences.
For instance, nuts are often touted as a "superfood" because they’re rich in fibre, protein, and healthy fats. Studies even suggest they may promote longevity. But for someone with a nut allergy, this advice could be dangerous — or even deadly.
Evidence-based recommendations should acknowledge that what works for one person may not work for another. Look for guidance that considers variability in individual needs and circumstances.
The promise of a quick fix
If a diet or product promises rapid results, it’s likely too good to be true. Mughal warns against “silver-bullet” solutions that claim to cure chronic conditions like obesity, type 2 diabetes or heart disease overnight.
These conditions develop over time, and they require long-term lifestyle adjustments, he explains. “If you didn’t develop them overnight, you’re not going to fix them overnight.”
Instead of chasing quick fixes, focus on small, sustainable changes. For example, gradually increasing your intake of fruits and vegetables, drinking more water or committing to daily movement are realistic goals that can have lasting effects.
'Us v Them' marketing tactics
Some wellness influencers use fear-based tactics to sell products or services, creating an “us versus them” mentality. This approach undermines trust in established medical professionals and promotes a sense of exclusivity.
For example, you might hear phrases like, “The healthcare industry doesn’t want you to know this,” followed by claims of a secret trick that only they can share.
Mughal calls this tactic “predatory wellness marketing”, as it preys on people’s insecurities and distrust.
Instead of falling for these claims, look for advice backed by reputable sources, such as peer-reviewed research or guidance from certified professionals.
So, how can you set yourself up for success with your health resolutions this year?
Here are some tips:
1. Ditch the all-or-nothing mentality
Instead of cutting out entire food groups or committing to extreme workouts, start small. For example, aim to eat balanced meals with a mix of protein, healthy fats, and complex carbs or set a goal to take a 20-minute walk daily.
2. Focus on habits, not outcomes
Rather than fixating on a number on the scale, focus on building habits that support your overall well-being. Celebrate progress, like cooking more meals at home or feeling more energetic, instead of just weight loss.
3. Be patient
Remember, lasting change takes time. Be kind to yourself if progress feels slow—consistency is key.
4. Seek professional advice
If you’re unsure where to start, consider consulting a registered dietitian or healthcare professional who can provide personalised, evidence-based guidance.