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set goals without the diet mindset: 7 non-diet nutrition tips for the new year

sarahskobeloff
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Jumping into the new year without a diet mindset can feel tough. Messages from programs like Whole30, 75 Hard, Noom, Weight Watchers, or even the latest MLM from that friend from high school can feel overwhelming. But guess what? You don’t need these to feel good in your body or achieve your goals.


The holidays may have knocked you off your routine—you might be missing your sturdy girl walks, 8 hours of sleep, personal time, or the comfort of home. While traveling and celebrating can be fun, they can leave us feeling off-kilter.


The new year is a great time to revisit the habits that make you feel your best—without diving into the all-or-nothing mindset that diet culture promotes. Whether you’re setting new goals or revisiting ones that didn’t feel right last time, this guide will help you make meaningful progress in ways that honor your body and mind.


Here are 7 Ways to Set Goals with a Non-Diet Approach (and if you're reading this mid-year, that's cool too—there are no rules):

 

7 Ways to Set Goals with a Non-Diet Approach: 


  1. Work on sleep hygiene.

    Good sleep is foundational for mental and physical health. Create a routine that promotes rest and relaxation. This may include:


    • Reading a book, magazine, or the newspaper

    • Journaling before bed

    • Putting your phone on Do Not Disturb mode (DND is a personal favorite of mine)

    • Meditating for a few minutes using apps like Headspace

    • A good night’s sleep can help to reduce that all too familiar brain fog. Not to mention sleep strengthens our immune system and supports recovery from exercise sessions. 


 

  1. Master one meal at a time

    Instead of overhauling your entire eating pattern, start with one meal.

    Let’s walk through an example. Breakfast is a struggle for many of the clients we work with so we will start there.


  • Start small, choosing an attainable goal. This could be, eating breakfast 2x/week and increasing by 1 day each week or every other week.

  • Next, you’ll need to write exactly how you’re going to do this. Make a specific detailed plan. Meal planning or prepping at the start of each week or the night before are great places to start.

  • Try prepping a double batch of overnight oats at the beginning of the week, or buying whole grain cereal, higher protein milk, and fruit for breakfast, purchasing single-serve greek yogurt, slicing apples, with granola or cereal pre-portioned.

  • All of these methods can be modified for in-person and WFH lifestyles. 

  • Small, achievable goals help build confidence and consistency! You got this!


 

  1. Snack Smarter, Not Harder. Meals get all the glory. Snacks can help you conquer the 2-3pm slump by keeping energy levels steady. Snacks support you lifting heavier in the gym, running or walking for longer, or running around with kids.


  • Balanced snacks include 2 of these 3 components:

  • Fiber: vegetable, fruit, whole-grain crackers or bread

  • Protein: string cheese, greek yogurt, dried edamame, hard-boiled eggs

  • Fat: peanut butter, nuts, seeds, hummus


 

  1. Practice mindful eating. I’m probably eating a meal as I’m writing this, so I will be setting goals for screen-free meals. Try: 


    • Eating meals screen-free. That’s right. Lunchin’, work free! 

    • Sitting at the tables instead of on the couch, which is probably killing your back, no sitting like the Hunchback of Notre Dame. 

    • Tasting each bite without rushing. Have you ever finished a meal and thought… a) I don’t remember eating this b) I have no idea how this tasted? If you answered yes (I did), you can try writing down on a sheet of paper a few words to describe the meal, or take 10 seconds to think about how you are feeling. 


Mindful eating helps you connect with your hunger and fullness cues, breaking free from the autopilot eating patterns encouraged by diet culture.


 

  1. Reach for higher weights in the gym: When we base our success at the gym solely on the number of the scale, we ignore other ways to measure success. Our gravitational pull on earth doesn’t reflect the full picture of health. Instead, celebrate and share these milestones:


    • Picking up heavier weights

    • Increasing reps, running 1 more mile, walking 10 more minutes, etc. 

    • Trying new activities that challenge your strength or agility like rock climbing, hiking on a more challenging trail, etc. 


These are empowering indicators proving you are gaining strength, stamina, and muscular endurance.


 

  1. Add weekly cardio goals. I will be the first to admit I’ll choose lifting over cardio any day. Cardio is more than a weight-loss tool– it’s a powerhouse tool to strengthen heart health. Regular cardio can:


  • Improve heart health by raising HDL (good cholesterol) and lowering LDL.

  • Reduce A1c levels by improving insulin sensitivity.

  • Enhance lung function and stamina.

  • Whether it’s walking, dancing, cycling, or swimming, find a form of cardio that feels fun and rewarding.


Track your progress. You may notice you become less winded, you can push harder without your heart beating out of your chest, and noticing trends in cholesterol and A1C. 


 

  1. Buy clothing that makes you feel confident: Shifting away from the idea that your worth is tied to a clothing size is a game-changer. Instead of holding on to “goal clothes,” focus on


  • Buying clothes that fit your body right now.

  • Choosing pieces that make you feel confident and comfortable.


This simple act can improve your daily confidence and help you embrace body positivity. Throwing away “goal clothes”, items from high school or college, or ones that no longer spark joy (thank you Marie Kondo) can feel like a mental weight has been lifted. And it opens up physical space for clothing that serves you in this current phase of life. 


 

Success Beyond the Scale


Success is measured by much more than the number on the scale. Improving sleep, mindfulness, nailing meals and snack-time, moving our bodies more, and lifting heavier will be celebrated this year! These changes take time, but they’re rooted in self-compassion and the desire to feel good in your body–not punishing it. 


Need help on where to start? Our non-diet dietitians are here to guide you! Schedule a 1:1 session and learn how to navigate goals with confidence, flexibility, and self-care.


This year, let’s celebrate the wins that truly matter: stronger and sturdier bodies, healthier minds with fewer gremlins, and a more positive relationship with food and self.


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©2024 by Maria Terry Nutrition and Wellness

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