6 Science-Backed Strategies to Make Diet Resolutions Stick for Good

ABSTRACT

Struggling to stick to diet resolutions? Learn six science-backed strategies to make healthy eating habits last, including intrinsic motivation, mindful eating, social support, and environment design. These practical tips help weight loss and nutrition goals stick long-term.

Research-Based Citations

1) Mindful Eating Improves Eating Behavior

• Souza Moreira MF, Fabris de Azevedo BE, Vanti Beretta M, Busnello FM. (2024). Nutritional Counseling Based on Mindful Eating for the Eating Behavior of People Living with Overweight and Obesity: A Randomized Clinical Trial. Nutrients.

• PMID: Not indexed yet in PubMed as of now (article is brand new and appears first on publisher's site)

• DOI: 10.3390/nu16244388

• Publisher: https://doi.org/10.3390/nu16244388
  (Note: Nutrients is peer-reviewed and assigns DOIs for all articles; PubMed indexing is often delayed for articles published within months.)

This study conducted a 16-week randomized clinical trial of mindful-eating-based nutritional counseling vs. standard treatment in adults with overweight/obesity. The intervention reduced problematic eating behaviors (e.g., emotional eating) and affected domains linked to sustainable dietary control — supporting your points about mindful eating and awareness during eating helping diet adherence.

2) Social Support Plays a Role in Weight-Loss Interventions

• Jensen MT, Nielsen SS, et al. (2024). The effectiveness of social-support-based weight-loss interventions: a systematic review and meta-analysis. International Journal of Obesity.

• PMID: 38332127

• DOI: 10.1038/s41366-024-01468-9

• PubMed: https://pubmed.ncbi.nlm.nih.gov/38332127/

This systematic review/meta-analysis examined 24 randomized trials involving social support (e.g., peer support, spouse support) in weight-loss interventions. They found significant effects for weight loss outcomes at the end of intervention and follow-up, which supports your claim that social connectedness and support enhance dietary and weight behavior change.

Key Topics

• sustainable weight loss strategies

• weight loss mindset coaching

• alcohol and weight loss

• travel fitness tips

• daily step goals for fat loss

• personal training weight loss program

• healthy habits for women 40+

• lifestyle weight loss coaching

• long-term fat loss strategiesdiet resolutions that stick

• how to stick to diet resolutions

• healthy eating resolutions

• weight loss resolutions tips

• intrinsic motivation weight loss

• mindful eating habits

• social support weight loss

• environment and eating behavior

• how to stay motivated with diet goals

• strategies to maintain healthy eating habits

• gamification for weight loss

• building sustainable nutrition habits

Frequently Asked Questions (FAQs)

1. Why do most diet resolutions fail?

   Diet resolutions often fail because they rely on willpower alone. Research shows long-term success depends on intrinsic motivation, environmental design, mindful eating, and social support rather than short-term restriction.

2. How can intrinsic motivation help diet goals stick?

   Intrinsic motivation connects diet goals to personal values such as confidence, energy, or family. Studies show internally driven goals lead to better long-term weight maintenance than externally pressured goals.

3. Does mindful eating actually help with weight loss?

   Yes. Mindful eating improves awareness of hunger and fullness cues, reduces overeating, and increases meal satisfaction, making healthy eating habits more sustainable over time.

4. How does your home environment affect eating habits?

   Foods that are visible and easily accessible are consumed more frequently. Structuring your environment to reduce access to sweets and increase visibility of healthy foods lowers reliance on willpower.

5. Can social support improve diet and weight-loss results?

   Absolutely. Peer and family support significantly improves adherence to healthy behaviors, exercise consistency, and long-term weight management outcomes.

6. Are weight-loss challenges and gamification effective?

   Gamification leverages accountability, competition, and community support. Research shows structured group challenges can improve motivation, engagement, and adherence to health behaviors.

New Years Diet Resolutions / Photo: Karola G

Introduction

Are you having a hard time sticking to your resolutions? Check out the six tips I pulled from the Livestrong article "9 Strategies to Make Your Diet Resolutions Stick":

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1. MAKE IT PERSONAL

Setting a successful resolution isn’t just about what you want to accomplish, but why, on a personal level, it’s important for you to achieve your goal. “Research shows that intrinsic motivation is the key when it comes to those who can make a resolution and stick to it. Intrinsic motivation is that thing that drives someone to achieve something great. It is usually personal to them for their own reasons. For example, losing weight to improve your self-esteem is a personal motivation as opposed to losing weight because your family wants you to. Invest in resolutions that are personal to you,” says Misti Gueron M.S., RD, medical nutrition therapist at the Khalili Center. Whether it’s boosting your self-confidence or having more energy to play with your kids, determine your intrinsic motivation and write it down somewhere so that it will personally inspire you to stay on track.

2. CREATE A PLAN FOR SUCCESS

“Diet resolutions are often short lived because our daily lives and social connections reflect our old habits. Many think that New Year’s resolutions will magically happen at the start of a new year or that their willpower will magically get them through the unexpected diversions. Taking a little time to plan and organize your physical and social environment will pay off in the long run,” says Misti Gueron M.S., RD. For example, if your resolution is to eat more fruits and vegetables, set a reminder on your phone to grocery shop at a set time each week and choose your favorite fruits and vegetables that are most convenient for your lifestyle. According to the U.S. Highbush Blueberry Council poll, respondents said eating more healthy foods like blueberries is one of the easiest resolutions to keep, with nearly three quarters saying it would be really easy or pretty easy. Decide what healthy resolutions would be easiest and most enjoyable for you, then set a plan for success.

3. HOME NOT-SO-SWEET HOME

Rather than resolving to never eat a sweet again -- which would take a lot of effort and create a feeling of deprivation -- a more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower. “Ridding your cupboards and freezer of all sweets is one easy and effective strategy that sticks when it comes to resolutions. Research shows that when sweets are within arm’s reach or even within our sight, we are much more likely to consume them than if we have to go out to the store to buy them,” says Misti Gueron, M.S., RD. If you don’t have total control over not having sweets in your home due to those you live with, be sure to store them in areas where you are least likely to see them and put healthier foods you like in eyesight.

4. GET IN THE GAME

Gamification of weight loss is a strategy that most are not familiar with, and research is showing that this may be a successful way to achieve a New Year’s resolution when it comes to healthy eating, exercise and weight control. “Gamification of weight loss is when large groups of people are offered financial as well as other incentives to be involved in a competitive challenge with others. Grouping people together in an effort to encourage healthy habits can foster member camaraderie and commonality, challenge and excitement and furthered learning about getting healthier. In these scenarios, many individuals have gotten healthier, minimized or eradicated health problems and changed the course of their lives. Research shows that community support and a commonality among individuals trying to get healthier can foster healthy behavior change for the long term,” says Misti Gueron, M.S., RD.

5. EAT MORE MINDFULLY

One of the most important New Year’s resolutions to eating a healthy diet has nothing to do with what you’re eating and everything to do with how you’re eating. “Eat meals more mindfully: Remove physical distractions while you eat -- no phone, TV, book or newspaper -- and try to keep your focus on the actual eating experience (how the food tastes and what is going on in your mouth). It is natural that your attention will wander while you eat, but you want to bring it back to the food at least a few times throughout the meal to check in on whether you are still enjoying the food and whether or not you are still hungry. Being more mindful will enable you to enjoy your food more and enable you to stop eating when you are comfortably full rather than just when your plate is cleaned,” says Alyse Levine, M.S., RD.

6. RECRUIT SUPPORT

Who you surround yourself with is a critical component of your ability to reach and maintain your goals. “Research shows that without support among our friends, families and within our communities, we are much less likely to create healthy changes with our health and weight. Reaching new health goals is more successful within a supportive environment and with individuals of similar values,” says Misti Gueron, M.S., RD. Take a look at those in your life and make an effort to spend quality time with those that support and inspire you. “When you are feeling discouraged for not making it to the gym and your friend sends a text message that she is waiting for you on the treadmill, it is hard to throw the towel in on yourself and her,” adds Gueron.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!