With January behind us, the New Year is hitting its stride, and for many of us, that means taking stock in the resolutions we set a couple weeks back to get healthier, shed a few pounds, or finally stick to that “perfect” diet.
So how are you doing?
If you’re among the millions of Americans who make a New Year’s resolution to lose weight, you’re not alone. According to the U.S. National Institute of Health, nearly 40-45% of Americans make lifestyle changes, including weight loss, as their resolution for the year ahead.
But here’s the reality that so many of us face: We start strong, maybe with a shiny new diet plan, meal prep containers and an arsenal of self-motivation. The first 2-3 days go great — we feel like we’re in control. Then, by Thursday (or sometimes even Wednesday), we “fall off the wagon,” indulge in something we “shouldn’t” have, and suddenly feel guilty and defeated. We convince ourselves, “Well, I blew it this week, so I’ll just start again on Monday, or next year…”
Sound familiar?
This cycle of dieting, failing and resetting is a phenomenon known as weight yo-yoing, and it’s more than just frustrating — it can actually be harmful to your health.
Research shows that weight yo-yoing, which involves repeated cycles of weight loss followed by weight regain, doesn’t just leave us feeling discouraged. It can lead to long-term health issues, including the risk of developing insulin resistance. Here’s why:
When we lose weight rapidly through restrictive diets, our bodies become more insulin sensitive (meaning our cells are better able to use insulin). But when we regain the lost weight, our fat cells become insulin resistant, which means our bodies have a harder time regulating blood sugar. This makes us more prone to conditions like type 2 diabetes.
The U.S. Centers for Disease Control and Prevention (CDC) have linked yo-yo dieting to other health concerns, such as higher blood pressure, increased cholesterol levels, and even mental health issues like anxiety and depression. And the more times we go through the cycle, the harder it becomes for our bodies to maintain a healthy weight.
It’s easy to get caught up in the allure of the next trendy diet — keto, intermittent fasting, low-carb, paleo, or even juice cleanses. The promise of quick weight loss is tempting, especially when so many of us have been led to believe that the perfect diet exists.
But here’s the reality: If one diet worked, we would all be doing it. Consider that the diet industry is a billion-dollar business built on the fact that diets don’t work in the long term. If they did, there would be no need for the endless parade of new products, supplements, and “quick fixes” that pop up every year. The fact that weight loss is a multi-billion-dollar industry is a clear indicator that most people fail to maintain the weight they lose.
When we think about dieting as a quick fix — a means to an end — we often miss the bigger picture: weight loss is not just about food restriction; it’s about lifestyle change. Focusing on short-term fixes leads to quick results, but it doesn’t build the habits necessary for lasting health and well-being. And when the weight inevitably comes back (as it often does), we’re back to square one, only with more physical and emotional baggage than before.
But why is it so hard to keep weight off? Why does it feel like our bodies conspire against us when we try to lose weight?
The answer lies in our biology. Our bodies are designed to survive, and one of the ways they do that is by protecting us from perceived threats, like famine. When we lose weight too quickly, our bodies go into survival mode and slow down our metabolism to preserve energy. This is why restrictive diets often fail in the long run: Our bodies hold on to fat as a way of “protecting” us, just like our ancestors did when food was scarce.
Think back to the Great Depression, a time when food scarcity was real and survival instincts were critical. While famine isn’t as prevalent in our modern society, such as in the United States, our bodies haven’t evolved quickly enough to recognize the abundance of food we have today. This survival mechanism still operates, which is why we can feel like we’re fighting against our own biology when trying to lose weight.
So what is the solution?
What we can do instead of dieting in 2025:
- Prioritize mental health – Stress is a major factor in our health, and managing it effectively is crucial. Whether it’s learning new stress management techniques, seeking therapy, or simply finding time to unwind, taking care of your mental health should be a priority. One of my favorite methods is 54321 — a simple grounding exercise that calms the mind, or diaphragmatic breathing (also known as belly breathing), which helps reduce stress and improve relaxation.
- Sleep hygiene – Did you know that sleep (along with stress management) has a more profound impact on your health than diet or exercise? Prioritize sleep by turning off screens an hour before bed, reading or stretching — whatever helps you relax and unwind. Aim for 8-10 hours of restful sleep each night. A well-rested body has more energy to take on the day and is more resilient to stress.
- Find joy in movement – Movement isn’t just about going to the gym or running miles. All movement counts! From house chores to playing with the kids, walking the dog, or sledding in the snow — find something you enjoy and make it a regular part of your routine. It doesn’t have to be a structured workout. Enjoyment is key, and when you have fun, it’s easier to stay active
- Prioritize relationships – Studies show that strong social relationships are one of the most consistent predictors of happiness and health. According to Stanford University, meaningful connections improve emotional well-being, and Harvard University finds that lack of relationships increases the risk of premature death, anxiety, depression and lower self-esteem. Make time for friends and family, join a book club, or become part of an adult sports team. Our connections to others are an essential part of a happy and healthy life.
- Hydration! Sometimes, hunger can actually be a sign of dehydration. Drinking enough water throughout the day helps keep your metabolism running smoothly and reduces cravings. I recommend a minimum of 64 ounces of non-caffeinated, non-sugar sweetened beverages daily!
- As a dietitian, I can’t help but mention nutrition. But instead of focusing on restrictive diets, try listening to your body’s hunger and fullness cues. Focus on eating a well-balanced diet rich in fiber from fruits, vegetables, whole grains, beans, nuts and seeds. Many of us fall short on fiber, with nearly half of Americans not getting enough. Aim for 25-35 grams of fiber daily. And when you do eat carbs, pair them with protein (e.g., dried fish, peanut butter, cheese or Greek yogurt) to stabilize your energy and blood sugar levels. My personal favorite pairing: apples and cheese or rice and black beans.
I know it may sound like a lot, but the key is to take it day-by-day. Start with a small goal — maybe protein at breakfast (like eggs or Greek yogurt) or taking a 10-minute walk during lunch. Stick with that until it becomes a habit, then gradually move on to another goal. Small, consistent changes can lead to significant improvements in your health, such as better cholesterol levels, improved blood pressure and better metabolic health overall.
If you’re craving rest, take a break.
If you’re thirsty, hydrate.
If you’re feeling lethargic, stretch or go for a walk.
The more you listen to your body, the more in tune you’ll become with what it needs to stay healthy.
I have found that the “all or nothing” mindset is unsustainable. Instead, aim to add fiber and healthy fats into your meals. You don’t have to wait for Monday to add 2 tbsp of ground flaxseed to your oatmeal or drink an extra glass of water with lunch. Small, consistent changes are the way forward.
As we progress through 2025, remember this: You are already exactly what the world needs. Your worth is not defined by a number on a scale, the size of your jeans, or how closely you can follow a specific diet. You are a whole, beautiful person — deserving of love, respect and care — regardless of where you are in your health journey. Your body will NEVER define your worth.
Don’t feel pressure to become a “new you” in the new year. Instead, honor the you that exists right now, and give yourself permission to make small, compassionate changes that help you feel your best. Your body is on your side, and it’s doing everything it can to keep you healthy and happy. The most important thing you can do is to love and support it in return.
Cheers to a year of healthier habits, not yo-yo diets and games!
RESOURCES
Stats about New Year’s Resolutions
Body’s Response to Starvation Mode
