As we enter the new year, it’s common to make resolutions about self-improvement, whether it’s to exercise more, eat healthier, or work on personal development. But for those recovering from an eating disorder or struggling with body image, New Year’s resolutions can be a tricky territory. The pressure to change can easily become a source of stress, self-criticism, and even relapse.
As a dietitian working with individuals who have eating disorders, I want to encourage you to rethink the traditional approach to New Year's resolutions. Instead of focusing on weight, food restrictions, or extreme fitness goals, let’s approach this new year with kindness, self-compassion, and realistic goals that nurture your mental and physical health.
1. Ditch the All-or-Nothing Mentality
One of the most harmful things about typical New Year's resolutions is the black-and-white thinking that often accompanies them. “I’ll eat perfectly this year,” or “I’ll work out every day.” These kinds of resolutions set you up for failure, and when you inevitably slip, they lead to guilt and shame.
Instead, focus on small, sustainable changes that contribute to overall well-being. Allow yourself flexibility and room for growth. Acknowledge that setbacks are part of the journey, and you don’t have to be perfect to make progress.
2. Shift the Focus from Appearance to Health
Traditional resolutions often revolve around changing the way we look. But true health is about much more than appearance. Rather than setting goals like losing weight, focus on goals that improve your overall health, both mentally and physically. This might include:
- Nourishing your body with balanced meals that make you feel energized and strong.
- Engaging in physical activities that you enjoy, rather than punishing yourself with grueling workouts.
- Practicing self-care habits like meditation, getting enough sleep, and prioritizing rest.
These goals aren’t tied to a number on the scale or how you look in the mirror, but rather to how you feel and how well you take care of your body and mind.
3. Practice Self-Compassion
It’s easy to get caught up in the idea that you need to “fix” yourself in the new year, but this kind of thinking is not only unrealistic but also harmful. If you’re in recovery from an eating disorder, it’s important to remember that healing isn’t linear, and every step forward is a victory.
Instead of criticizing yourself when you slip up, practice self-compassion. Speak to yourself with the same kindness and understanding you would offer a close friend. Be patient with yourself as you navigate this process.
4. Set Realistic and Flexible Goals
Resolutions that are vague or too rigid can easily become overwhelming, especially for those recovering from eating disorders. Instead of making a sweeping resolution like “I’ll lose 20 pounds this year,” try setting small, realistic goals that focus on your well-being.
Examples could be:
- Learning to trust your body’s hunger and fullness cues.
- Gradually increasing variety in your meals.
- Setting aside time for relaxation and stress management each week.
- Building a supportive network of friends, family, or professionals to help you on your recovery journey.
These goals are not about changing the way you look but about cultivating a healthier, more balanced lifestyle that supports your healing.
5. Celebrate Progress, Not Perfection
As you navigate this year, remember that the process of recovery and growth is full of small victories. Celebrate your successes, no matter how big or small. Whether it’s a day where you felt confident enough to eat a meal without guilt, or you took a walk simply because it made you feel good, take time to acknowledge and celebrate these moments.
Progress isn’t always linear, but every step forward is a win.
6. Reach Out for Support
If you find yourself feeling overwhelmed by New Year’s resolutions, know that you don’t have to do it alone. Reach out to a dietitian, therapist, or support group. Having a professional by your side can help you navigate challenges and create a balanced, realistic approach to self-improvement.
It’s also helpful to surround yourself with people who support your journey and understand that true health isn’t about achieving an idealized body, but about finding balance and well-being in your life.
Final Thoughts: Start with Kindness, Not Criticism
As we enter a new year, let’s make resolutions that are kind to our bodies and minds. Instead of focusing on restriction or unattainable ideals, focus on health, healing, and self-compassion. You don’t have to change who you are to be worthy of love and respect. Your value is inherent, and true health is about nurturing your body, mind, and spirit in ways that feel good for you.
Take this new year as an opportunity to grow, to be kinder to yourself, and to embrace your unique journey. You’re worth the effort, and you deserve to live a life full of joy, balance, and well-being.