New Year’s resolutions that celebrate well-being, not weight

As the new year approaches, many of us are making goals and setting resolutions for self-improvement. Reports show that “exercising more” was the most common New Year’s resolution people set in 2024. Losing weight, eating a healthier diet, and improving physical health also ranked in the top 10.

Although it’s perfectly reasonable — and can be healthy — to want to lose weight as part of an overall lifestyle change, focusing too heavily on the weight-loss component can be unhelpful. It may also be triggering for people already living with eating disorders. It’s important to set New Year’s health goals that focus on holistic well-being without becoming overly focused on a number on the scale.

Striking a balance between improvement and acceptance

There’s nothing wrong with setting a goal to be healthier, and weight loss can sometimes be part of that. Especially for people who live with obesity, healthy weight loss can contribute to better energy levels and reduced health risks.

While striving for weight loss isn’t inherently wrong, it’s essential to approach this goal in a way that doesn’t negatively affect your mental health or self-esteem.

Wanting to lose weight because you dislike your current body can lead to body dysmorphia and even develop into other eating disorders. One of the main risk factors for developing an eating disorder is connecting your self-worth to your body’s shape, appearance, or size. It’s important to reflect on whether your motivations for weight loss come from a place of self-love and desire for health or from a negative self-image.

Balancing self-improvement and self-acceptance can be tricky. If you’re unsure whether your motivations for weight loss are emotionally healthy, ask yourself the following questions:

• Am I showing perfectionistic tendencies in my thinking around weight loss? How will I treat myself if I don’t stick to my goals?

• Besides looking better, what other benefits motivate me to lose weight?

• Will it affect my sense of self-worth if I don’t reach my weight-loss goal?

• Am I falling into black-and-white thinking? For example, how will I feel about myself if I lose some weight but not all of my goal weight?

• Am I setting realistic expectations for my body and health?

• Is my goal rooted in sustainable habits, or am I chasing quick fixes?

• Am I prioritizing how I feel in my body over how I think I should look?

Resolutions beyond food restriction

Setting a goal to eat healthier or even lose weight isn’t necessarily a sign of disordered eating. But it’s important to remember that reaching a healthy weight involves more than simply restricting food. In its most extreme forms, food restriction can lead to disordered eating.

Instead of focusing solely on eating less, consider weight loss in a holistic way. Think about what you hope to gain from the process rather than the weight loss itself. For example, do you want more energy to spend with family? Greater confidence in social settings? Better protection against chronic illnesses as you age? Introducing different food groups into your diet?

Rather than setting vague goals like “eat less,” try these resolutions for healthier eating:

• Incorporate more whole foods into your meals. Focus on adding fruits, vegetables, and whole grains instead of taking things away.

• Practice mindful eating. Pay attention to your body’s hunger and fullness cues, and try to eat without distractions like phones or TV.

• Experiment with cooking new recipes. Find joy in creating meals that are both nourishing and fun to create.

• Drink more water. Staying hydrated can improve energy levels and help regulate appetite.

• Set consistent meal times. Eating at regular intervals can help stabilize your energy levels and prevent overeating.

Protecting against weight-loss fever

The New Year can be particularly challenging if you’re actively experiencing or recovering from eating disorders or body dysmorphia. Social media posts and advertisements glamorizing weight loss — including ads for new weight-loss medications — are everywhere this time of year.

Protecting your mental health is crucial during this time. The “weight-loss fever” that dominates January can be incredibly triggering and may tempt you to fall back into disordered eating habits.

Follow these tips to prioritize your mental health this season if you live with an eating disorder:

Don’t fall for ads

The New Year is prime time for advertisements promoting quick-fix weight-loss solutions like medications or fad diets. Medications like Wegovy and Ozempic can be helpful for certain people, but they aren’t for everyone and should never be taken without consulting your doctor. If you’re feeling tempted by these ads, remember that sustainable health isn’t something you can achieve overnight — and no ad can know what’s right for your body.

Go offline

Social media can be an overwhelming source of unrealistic body standards and diet-culture messaging. If you’re finding it difficult to avoid this content, consider doing a digital detox or curating your feed to remove triggering accounts. Focus on spending time in spaces that celebrate body neutrality, positivity, and holistic health.

Remember your own goals

It’s easy to get swept up in other people’s New Year’s resolutions, but try to focus on your own journey. Remind yourself that health looks different for everyone, and your goals don’t need to align with societal expectations or trends.

Connect with people in real life

Spending time with loved ones in person can help ground you and provide a break from the pressures of social media. Surround yourself with people who celebrate you for who you are, not just how you look.

Consider therapy

If you’re struggling to manage the pressures of the season or noticing a return of disordered eating habits, therapy can help. A mental health professional can provide support, teach coping strategies, and help you navigate the challenges of the New Year without compromising your recovery.

Dig deeper:

• Can a psychiatrist help with weight management?

Clinician’s take

The line between healthy eating and disordered eating can seem blurred for many. It can help to examine your inner beliefs about your body, appearance, and relationship with food and exercise. Working with a professional can help you sort these thoughts out.

Ashley Ayala, LMFT

Clinical reviewer