With the holiday season now in the rearview mirror, many of us feel motivated to eat more healthfully. Easier said than done? Not if you take a realistic, sustainable approach. These tips can help you build habits that stick—any time of year.
Ignore the calendar.
January 1 often gets all the attention, but healthy changes don’t need a start date. Small steps—cutting back on after-dinner snacks, taking a walk, or trying a workout class—can begin anytime. And almost no one finishes a workout thinking, “I wish I hadn’t done that.” More often, you’re glad you showed up.
Avoid the crash.
Crash diets may be tempting, but drastic changes rarely last. Sustainable weight management is built on approaches that are realistic and scientifically sound—not quick fixes that set you up for frustration.
Be realistic.
Many people feel discouraged after years of trying to make changes. The key is choosing a plan you can imagine following for months, not weeks. Set goals that are specific and measurable and start slowly—whether that’s easing into exercise or gradually reducing calories—then build from there.
Calories still matter.
With all the talk about keto, paleo, intermittent fasting, and other trends, it’s easy to lose sight of the basics. While some approaches may have benefits, calorie intake remains central to weight management. Even very healthy foods can work against your goals if portions are too large.
Make smart swaps.
If calorie-tracking apps aren’t your thing, simple substitutions can still make a big difference. For example, swap a large deli roll for lower-calorie bread, choose leaner protein, and use mustard instead of mayo. Small changes like these add up over time.
Be flexible.
Think of your habits like an internal GPS. A wrong turn—or even an intentional “pit stop,” like dessert—doesn’t mean you’re off course for good. The goal is getting back on track, not giving up altogether.
Many people find success with the 80/20 approach: aim to be mindful about choices 80% of the time, leaving room for flexibility with the other 20%. That balance allows you to enjoy special occasions while still moving toward your goals—without guilt.
Elizabeth DeRobertis is a Registered Dietitian with the Scarsdale Medical Group. To make an appointment, call 914-723-8100.