Rethinking the “New Year, New You” Approach to Dietary Change

Why New Year’s resolutions fail, and how to set health goals that actually work.

The New Year offers a natural opportunity to reset and refocus, especially when it comes to health. I’ve always felt it’s less about the turn over of the calendar year, and more about having a bit of time off from work (for a lot of us anyway). During that time off we can rest, relax, spend time with the people we care about, and naturally think about how we want our lives to be different.

 
For adventurers who want to improve their performance on the trail, or want to try something new like hiking or trail running, and those with physically demanding jobs, it can be tempting to set ambitious dietary or fitness goals to kick off the year. Especially for those who lean a bit towards the competitive side - when your sport or profession uses language like ‘go hard or go home’ it’s easy to set your goals accordingly. But here’s a question: how often do those resolutions last beyond January? Research shows that most don’t .

Why is that? It’s not because we lack willpower or motivation. Or true commitment to change. Instead, the problem lies in how we set those goals: they’re often rigid, overly ambitious, and rooted in negative self-perceptions. As a nutritionist, there are two issues I see regularly.

 
Firstly, these goals are based on something we have seen online. A fitness influencer with the perfect body, and the perfect (diet) nutrition plan to go along with it. They sell a compelling message about how you can be just like them in 12 weeks. Their marketing is on-point, and I’ve seen people much smarter than myself buy into the manipulation.

Secondly, for people with athletic or adventure goals, it’s the ‘do what the best do’ issue. What does this look like? When setting an athletic or fitness goal, like running your first 10k, half-marathon, ultra marathon, you look up what the best in your field does for a training and nutrition plan and follow that. Sounds like a good idea right, they are the best? 

The problem here is that these people are experienced, and sometimes professional athletes. Their body and fitness level is not your body and fitness level. Which leads to the second issue in this approach - the idea you would fuel the body you want. That doesn’t work, you need to fuel the body you have. Following someone else's nutrition plan does not allow for differences in fitness, body composition, health and genetic factors, or importantly, differences in taste and preferences.

If you have a sport or athletic goal, and you care about your health and performance, you must fuel the body you have, not the body you wish you have.

For active individuals and employers looking to support their teams, these approaches can feel more like a burden than an opportunity for growth.

 
But there’s a better way. Many better ways really. Let’s explore why diet-focused New Year’s resolutions often fail and how to create health goals that are flexible, sustainable, and aligned with your active and adventurous lifestyle.

How to stay on track, keep your training goals, and enjoy the holiday season is still available here. 

Did you know that two out of three New Year’s resolutions revolve around diet, exercise, or weight loss? These goals sound great in theory but often backfire. Here’s why:

Instead of rigid, diet-focused resolutions, adopt a mindset that prioritises progress over perfection. My kids told me that ‘practice makes perfect’ is out and ‘practice makes progress’ is in. They learned that in school, and I’d say it’s pretty spot-on. Here’s how:

Focus on Positive Outcomes

Research shows that approach-oriented goals (e.g., “I want to feel stronger and more energised”) are more effective than avoidance-oriented ones (e.g., “I don’t want to gain weight”). For example, setting a goal to “build endurance for longer hikes” fosters motivation and clarity, while steering clear of guilt-based thinking.

Embrace Flexibility

Flexible goals don’t just keep you adaptable; they foster resilience. Whether it’s swapping your planned protein shake for a trail mix when you’re on the go or adjusting meal portions based on activity levels, flexibility is key to long-term success.

Break It Down

Instead of setting broad, daunting goals, break them into smaller, actionable steps. For instance, if your goal is to increase your daily hydration, start by adding an extra 500 mL of water during your mid-morning snack. These bite-sized changes build momentum and confidence over time. If you have not read Atomic Habits by James Clear, I highly recommend it.

Build Support Systems

A 2020 study revealed that people who enlist social support for their health goals are far more likely to succeed. Share your goals with a hiking partner, coworker, or family member; or even join a community of like-minded adventurers.

The key to lasting health changes isn’t perfection. It’s consistency and adaptability. By focusing on flexible, positive goals that fuel your adventurous spirit and support your performance on the trail, at work, and in life,, you’ll not only set yourself up for success but also enjoy the process.
Whether you’re a solo hiker aiming to conquer new trails or an employer looking to support a physically active team, sustainable health goals are your best ally in boosting performance and well-being all year long.

 
Need personalised advice? Let’s create a tailored nutrition plan that helps you thrive, whether on the trail or at work.

Visit our nutrition bundle page for a selection of free downloads!