January Diets

As the New Year kicks off, many of us feel that pressure to hit the ground running; whether it’s getting back to healthy habits, exercising more, or eating better. But how do we strike that balance between getting back on track and not overdoing it? Let’s break it down.

1. No Diets, Just Healthy Choices

Forget the diet culture: January often comes with a flood of new diet trends, but restricting yourself can lead to burnout and binge eating later. Dieting can lead to disordered eating if we are not careful. If you aren't exactly sure what I mean by disordered eating then, the following is what I am talking about:

• emotional eating (due to stress, sadness, boredom, etc.)

• food avoidance (e.g. no carbs)

• binge eating

• restriction

• guilt after eating

• referring to foods as ‘good’ or ‘bad’

• skipping regular meals

• overeating

If you read through that list and you realise that you have done maybe one or multiple of them in the past or maybe you are doing one now, it might be time to try another way. Instead of all of that and the stress that comes with it, try just focusing on adding more nutritious food to your plate.

Small swaps: Try things like switching out sugary snacks for fruits or adding more vegetables to your meals. Adding more water in to your day. It’s about small changes, not an overhaul.

Mindful eating: Pay attention to how your body feels when you eat. Are you truly hungry, or is it a habit? This can help you eat more in tune with your body’s needs. Taking a pause before automatically taking a second plate of food, and just checking in whether you actually need it.

2. Move More, But Don’t Overdo It

Ease into exercise: If you’ve taken a break, jumping back into an intense workout routine can do more harm than good. Start slow with low-impact activities like walking, and Pilates, to build back strength and stamina.

Consistency over intensity: It’s better to exercise regularly at a moderate pace than to go all-in for a few weeks and burn out. Find movement that feels good and is sustainable for your schedule.

Listen to your body: Soreness is natural, but pain or extreme fatigue isn’t. Adjust as needed and give yourself time to rest and recover.

3. Mindset Matters

Be kind to yourself: The New Year can feel like a fresh start, but it’s okay if you aren’t perfect. Slip-ups happen, and they don’t erase your progress.

Focus on how you feel, not just how you look: Exercising and eating healthier isn’t just about aesthetics. How do you feel after a workout? How does your mood shift when you nourish your body properly? Keeping this in mind can help you stay motivated.

Set realistic goals: Don’t overwhelm yourself with resolutions that feel like a chore. Focus on small, achievable steps that build confidence and create long-term habits. If you need help or support with this get a coach to cheer you on.

4. Find What Works for You

Mix it up: If you get bored easily, experiment with different forms of movement—Pilates, martial arts, dance, swimming—there’s so much out there! This keeps exercise fun and engaging.

Ditch the “all or nothing” mindset: It’s okay to have rest days and indulge in treats. Balance is key, and life’s too short to not enjoy the foods you love occasionally.

Conclusion: Progress, Not Perfection

January is a great time to reset, but it’s not about punishing yourself or making unrealistic promises. Focus on building habits that make you feel good, both physically and mentally, and let go of the idea that you need to follow strict rules to be healthy.

Getting back into a routine is all about patience, balance, and most importantly, doing what feels right for your body. Cheers to a balanced, healthier, and more enjoyable year ahead!