It’s common to fall off on New Year’s resolutions by February. However, registered dietitians with the Salem Health Bariatric Surgery Center say there are a few tricks to prioritize diet and exercise throughout 2025.

Meagan Ayoub, RD, said there are a few reasons why people struggle to stay on track with their goals.

“When people try to make too many changes too soon or incorporate foods and exercise that either aren't conducive to their lifestyle or that they don't care for, they simply aren't going to be sustainable in the long term,” she said.

Small habits to create big changes

As a starting point, Ayoub recommends people focus on three balanced meals a day, including lean protein sources and vegetables, as well as hydrating with sugar-free beverages.

“I also encourage people to start with incorporating regular physical activity into their week,” she said. “You can start small, such as going on walks a few days a week or even seated exercises if affected by any chronic pain conditions. Eventually, the goals is 150 minutes of moderate physical activity a week.”

Eleanor Morrow, RD, said there are other small changes that can be made throughout the day.

Morrow recommends keeping a food journal, reading food and beverage labels and eating on a schedule.

“Set SMART goals: Specific, measurable, attainable, realistic and time-oriented,” she said. “For example, if you want to start being more active, a SMART goal may be: ‘I would like to start walking three times a week for 10 minutes.’ It is always best to choose one small thing you feel confident you can do to get the ball rolling.”

Setting reasonable goals

Ayoub warns that goals with unrealistic expectations, such as dramatic weight loss in a short period of time, tend to be unhelpful.

“Goals that overwhelm you make you shut down and not want to do them anymore,” she said.

Morrow said the best place is to start is by creating awareness and mindfulness around health.

“Keeping a food journal, tracking your daily steps or using a calendar to record activity, setting meal timers with labels to not skip meals,” she said.

The dietitians note accountability can also be a great tool. They recommend having a buddy to check in with about goals or scheduling workout classes that require being in a certain place at a specific time.

Comprehensive patient care

These recommendations are just a few examples of the nutrition education that patients receive as part of the bariatric surgery program at Salem Health. Could bariatric surgery be right for you? Click here to learn more about the care options available at Salem Health Bariatrics.