Author: Ryleigh Scott (Dietetic Intern)
Ahhh, New Year’s resolutions. We all start the year with big dreams of eating cleaner, losing
those extra pounds, or finally giving up sugar for good. But, honestly, how many of us are still
sticking to those resolutions come February?
In 2024, a lot of people set out to make drastic changes to their eating habits, hoping to see
quick results. But here’s the thing: most of those resolutions weren’t built to last. The problem?
They were often too extreme, too restrictive, or just didn’t fit into real life.
So, why do these well-intentioned goals so often fall short? In this blog, we’ll take a look back at some of the most popular diet resolutions from 2024, explore why they weren’t sustainable,
and share practical tips for setting realistic, achievable goals that will actually stick.
Cutting Out Sugar
Every year, one of the most popular New Year’s resolutions revolves around cutting out sugar.
We know that too much sugar, especially refined sugar, can contribute to weight gain, energy
crashes, and even long-term health issues like diabetes. So, the idea of going sugar-free seems like a simple solution.
But here’s where things often go wrong: many people go beyond just eliminating added sugars
(i.e. candy, cakes, and soda) and attempt to cut out all sugar, naturally occurring sugars found
in fruits, dairy, and even some vegetables.
While cutting out added sugars is definitely a great goal for improving health, going too far can
make life feel restrictive and, well, kind of miserable. When sugar is completely off the table,
people often end up battling intense cravings, emotional eating, or even bingeing when they
finally give in.
Instead: focus on reducing added sugars rather than eliminating all sugar. Start by cutting back
on sugary snacks, sodas, and processed foods, but allow yourself to enjoy naturally sweet foods
like fruits. Instead of banning sweets completely, plan for occasional treats to satisfy cravings
without guilt. Consider swapping processed sugar for healthier alternatives like fresh fruit,
dates, or Greek yogurt with a drizzle of honey. Remember, it’s all about balance
Going Keto
Another popular New Year’s resolution that often makes its way to the top of the list is going
keto—cutting carbs to an extreme and loading up on fats and protein in the hopes of rapid
weight loss. And while the Keto diet does lead to quick results in the beginning, it’s one of the
hardest resolutions to maintain in the long term.
At first, many people experience rapid weight loss, usually due to a significant drop in water
weight and a reduction in calorie intake. However, once the novelty wears off, people struggle
with the extreme limitations of the diet. Cravings for bread, pasta, or even a simple fruit snack
can feel overwhelming, leading to feelings of deprivation. Plus, cutting carbs completely can sap your energy, leaving you feeling sluggish and irritable.
Instead: Focus on moderation rather than complete elimination. Instead of going keto, try
incorporating more nutrient-dense carbs like vegetables, fruits, and whole grains, which
provide important fiber and energy without the extremes. Balance your meals with healthy
fats, lean proteins, and complex carbs to keep your energy levels steady and curb cravings.
No Snacking After 6 PM
The rule of “no eating after 6:00 PM” – it just doesn’t scream sustainable does it? While the
intention behind this goal might be to avoid late-night snacking or over-eating before bed, this
strict rule often fails because it doesn’t consider individual schedules or hunger cues. People’s
hunger levels don’t follow a set clock, and for many, eating after 6 PM might be necessary due
to work hours, workouts, or simply personal preference.
Ignoring those hunger signals can lead to overeating later or a drop in energy, making it harder
to stick with healthy habits long term. This rule also goes against the concept of mindful eating,
where the goal is to listen to your body’s signals and eat when you're hungry, rather than
imposing arbitrary restrictions.
Instead: Try focusing on mindful eating and listening to your body’s natural hunger cues
throughout the day. If you’re truly hungry in the evening, eat something nourishing, but aim for
lighter, balanced meals in the hours leading up to bedtime. If late-night hunger is a regular
issue, consider adjusting your meal timing earlier in the day or adding an afternoon snack to
ensure you’re not overly hungry by dinner.
Eating Only “Clean Foods”
“This year, I am only going to eat clean foods.” The concept suggests that focusing on minimally processed and nutrient-dense foods is the key to a healthier lifestyle. However, many people take “clean eating” to an extreme, turning it into an all-or-nothing approach. Any indulgence or processed food is viewed as a “failure,” which creates a black-and-white mindset.
The problem with this strict definition of “clean” eating is that life doesn’t always fit into these
neat categories. Social events, dining out, or simply craving a favorite treat aren’t “clean eating”
moments, and labeling foods as either "good" or "bad" only sets us up for feelings of guilt or
stress. Food should fuel and nourish our bodies, not create an ongoing sense of shame or
restriction.
This rigid approach also contradicts the principles of mindful eating, where we listen to our
bodies and eat foods that truly satisfy us, rather than focusing on what’s “allowed” or “not
allowed.” When we label foods as “clean” or “unclean,” we lose sight of the fact that all foods
have a place in our diets—some more often than others.
Instead: Try to embrace a more balanced and flexible approach to your eating habits. Aim to fill
most of your plate with nutrient-dense foods (whole grains, fruits, vegetables, lean proteins),
but allow for variety and flexibility in your diet. There’s room for indulgences or more
processed foods now and then, as long as they’re part of an overall balanced eating pattern.
Rather than labeling foods as "good" or "bad" focus on how different foods make you feel and
how they fuel your body. Remember that moderation and mindful eating are key.
Drinking More Water
This is a great goal to have. But often, the goal is framed too rigidly—like the rule of “only
drinking water and nothing else”, which can be tough to maintain long term. While water is
undoubtedly essential for hydration, completely cutting out other beverages, like tea, coffee, or
even smoothies, can make you feel deprived or restricted. It’s easy to get bored of drinking only water, and before you know it, you’re reaching for sugary sodas, energy drinks, or another
caffeinated pick-me-up.
Instead: Set a more flexible goal around hydration. Start by making sure you’re drinking plenty
of water each day, but also allow yourself the occasional cup of tea, coffee, or smoothie as part
of your hydration plan. Keep a reusable water bottle handy throughout the day to remind you
to sip on water regularly, and aim for balance rather than perfection. Consider swapping sugary
drinks for naturally flavored water or herbal teas, and make sure you’re not solely relying on
caffeine-heavy beverages to hydrate.
New Year’s resolutions are a great opportunity to start fresh, but the key to success is setting
realistic and sustainable goals. Whether it’s ditching extreme diets or finding a healthier
relationship with food, the focus should always be on balance, enjoyment, and listening to your body’s needs. So, here’s your challenge for 2025: Let go of the “all-or-nothing” mindset and
embrace moderation, flexibility, and fun!