7. Cook more meals at home
Research shows that people who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go.
In fact, a study in 11,396 adults found that those who ate 5 or more home-cooked meals per week were 28% less likely to be overweight, compared with those who ate fewer than 3 home-cooked meals per week.
Start by making one meal a day, then increase the frequency over time until you’re making the majority of your meals and snacks at home.
8. Spend more time outside
Spending more time outdoors can improve health by relieving stress, elevating mood, and even lowering blood pressure.
Making a New Year’s resolution to spend more time outside every day is a sustainable and healthy goal that can benefit most everyone, no matter where you live.
Taking a walk outside during your lunch break, hiking on weekends, going camping with friends, or simply soaking in the beauty of your backyard or local park are all ways to incorporate nature into your daily routine.
9. Limit screen time
Many people depend on their phones and computers for work and entertainment. However, spending too much time on electronic devices — particularly on social media — has been linked to depression, anxiety, and loneliness in some studies.
Setting a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing computer games may help boost your mood and enhance productivity.
10. Try meditation
Meditation is an evidence-based way to promote mental well-being. It may be particularly helpful for people who have anxiety or depression.
Trying out this practice is a perfect New Year’s resolution because there are many ways to meditate, and it’s easy to find books, podcasts, and apps that teach you how to start a meditation practice.
11. Rely less on convenience foods
Many people rely on convenience foods, such as packaged chips, cookies, frozen dinners, and fast food, for a quick meal or snack. Though these items may be tasty and readily available, they can have detrimental effects on your health if eaten too often.
For example, frequent fast food intake is associated with poor overall diet quality, obesity, and an increased risk of numerous conditions, including heart disease and diabetes.
To cut back on your consumption of convenience foods, make a resolution to prepare more meals at home using healthy ingredients.
12. Rethink dieting
Chronic dieting is harmful to both physical and mental health. Plus, most people who lose weight through restrictive dieting regain up to two-thirds of the weight lost within 1 year.
Dieting can also make it harder to lose weight in the future.
Rather than setting a New Year’s resolution to lose weight by using restrictive measures, such as a fad diet, try a healthier, more sustainable method of weight loss by focusing on increasing physical activity and eating healthier foods.
13. Go grocery shopping regularly
Having a well-stocked pantry and fridge is necessary to prepare healthy, home-cooked meals.
If you’re not used to going grocery shopping, make a New Year’s resolution to go to the supermarket or farmer’s market more regularly to stock up on nutritious ingredients.
Depending on your schedule, it may be helpful to designate 1 day each week as your day to shop. Ensuring that you have time to buy the groceries you need to make tasty, nourishing meals is a savvy way to improve your diet quality.
14. Use healthier household products
It’s obvious that what you put into your body can significantly impact your health. However, what you choose to put onto your body and what products you use in your home matter, too.
Make a New Year’s resolution to purchase more natural beauty products, household cleaners, laundry detergents, and personal care products to create a healthier environment for yourself and your family.
15. Add more produce to your diet
Adding more cooked and raw vegetables and fruits to your diet can go a long way towards improving your health in the new year.
Numerous studies have shown that eating a diet rich in produce helps protect against various illnesses, such as diabetes, heart diseases, certain cancers, and obesity, as well as overall mortality.
16. Cut back on alcohol
Though alcohol can certainly fit into a healthy diet, imbibing too often can negatively affect your health. What’s more, drinking alcohol frequently may keep you from reaching your health and wellness goals.
If you think cutting back on alcohol may be helpful for you, set a reasonable goal to keep yourself on track, such as limiting drinking to weekend nights only or setting a drink limit for the week.
If you need a non-alcoholic beverage idea to replace your usual cocktail of choice, try fruit-infused sparkling water, kombucha, a fun mocktail.
17. Be more present
Research shows that being more present may improve life satisfaction by decreasing negative thoughts, which may thereby improve psychological health.
Making a New Year’s resolution to be more mindful and present may help you feel more content in your everyday life.
Spending less time on your phone, stopping to notice your environment, and listening intently to others are simple ways to be more present.
18. Take a vacation
Taking a vacation — even a short one — may have significant and immediate positive effects on stress levels and may enhance well-being.
In the new year, make a resolution to take a vacation with friends or family members, or on your own. Whether you travel to an area you’ve always wanted to visit or simply plan a staycation at home, taking some time for rest and relaxation is important for health.
19. Try a new hobby
It’s common for adults to let once-loved hobbies fall by the wayside as they get older due to busy schedules or lack of motivation.
However, research shows that partaking in a hobby that you love can help you live a longer, healthier life.
Make a resolution to try out a hobby that you’ve always been interested in — or pick back up a hobby that used to bring you joy.
20. Stop negative body talk
Talking negatively about your body can lead to feelings of body shame. In fact, research shows that engaging in and hearing negative body talk is associated with higher levels of body dissatisfaction and decreased self-esteem in both women and men.
Make a healthy New Year’s resolution to engage in positive self-talk regularly and reduce negative body talk. This may not only help improve your relationship with your own body but also encourage others to stop talking negatively about themselves.
21. Visit your doctor
Getting examined regularly by your healthcare practitioner is important for many reasons. Having regular blood work and necessary screenings can help spot potential problems before they turn into something more serious.
Though your pace of doctor’s visits depends on many things, including the type of medical care, your age, and your medical history, most experts recommend seeing your primary care physician at least once a year for a checkup.
22. Take care of your teeth
Maintaining your oral health is a New Year’s resolution idea that can and should be sustained for life.
Brushing and flossing your teeth regularly can help prevent oral conditions like gum disease and bad breath.
What’s more, some research suggests that gum disease may be associated with serious health conditions, such as Alzheimer’s and heart disease, making oral care all the more important.
In addition to regular brushing and flossing, most dentists recommend a checkup and cleaning at least once a year.
23. Create a sustainable, nourishing diet
You may be making a resolution to eat healthier or lose weight year after year because you’re prioritizing short-term changes over long-term health benefits.
Instead of making a plan to follow yet another restrictive fad diet, this New Year, make a resolution to break the dieting cycle and create a sustainable, nourishing eating pattern that works for you.
The healthiest diet is one that’s rich in whole, nutrient-dense foods and low in heavily processed, sugary products. A healthy, long-term diet should not only be nutritious but also adaptable, meaning you can follow it for life — no matter the circumstances.
A sustainable eating pattern can be maintained on vacation, during holidays, and at parties because it’s unrestrictive and suited to your lifestyle.
Though most New Year’s resolutions are only kept for a short period, the healthy resolutions listed above are sustainable ways to improve your physical and emotional health that can be followed for life.
Creating a healthier relationship with food and taking better care of your body and mind can drastically improve your health in various ways.
This New Year, try out a few of the resolutions in this article to help make this year — and the years that follow — the healthiest and happiest possible.