Nearly half of Americans say they plan to exercise more in 2026, but gym attendance tends to surge in January and fade as schedules get busy and motivation dips. The key to sticking with a health goal isn’t going all-in at once but building a routine you can repeat.
“People tend to be all or nothing,” said Dr. Tania Rivera, registered dietitian and associate clinical professor at FIU Stempel College. “They set goals that are too high. But micro changes per week lead to big outcomes.”
Rivera shared a practical toolkit to help turn New Year’s fitness and nutrition goals into habits that last well beyond January.
Start small and build consistency
Starting a fitness routine can feel overwhelming, especially with so many options, from pilates to yoga to strength training to cardio. Rivera recommends beginning with a plan that feels almost too easy, then increasing gradually as it becomes part of your week.
“It’s all about starting small,” Rivera said. “Start with a simple 10-minute routine. As you get used to it, you start increasing it.”
A realistic goal for many people is working out three to four times a week, combining cardio and strength training. But movement doesn't have to be limited to the gym. Small choices – like taking the stairs when you can or walking during your lunch break – can help you stay active even on a hectic schedule. “It doesn’t have to be all the time,” Rivera said. "You can do a full-body workout in 20 minutes. It’s okay to break it up. What matters is prioritizing movement throughout your day.”
Everything in moderation, including sweet treats
Keto, paleo, juice cleanses, and cheat days pop up every January on social media – and they often come with promises of fast results. Rivera said the issue isn’t that people want change, but that extreme approaches can be hard to sustain.
“When you’re on these diets, your body goes through a physiological process that requires water from your cells to remove toxins,” Rivera said. “Many people who claim to lose weight fast from these diets are actually losing water weight.”
Instead of adopting a trendy diet or eliminating sweet treats, Rivera encourages focusing on a balanced pattern: more nutrient-dense foods, realistic portions and room for enjoyment.
“We want people to feel like what they’re eating makes them happy,” Rivera said. Snacks can also be fun and healthy, with options ranging from homemade trail mix with dried fruit to apples and peanut butter. Rivera suggests simple swaps that you can maintain, like choosing reduced-fat options or adding more fiber and protein to stay fuller longer.
Don’t skip strength training
Strength workouts aren’t just to look good; they support mobility, independence and long-term health as you age.
“We start losing muscle at the age of 30,” Rivera said. “Resistance training helps you maintain muscle, and protein supports that process.”
She recommends aiming for enough protein across the day and pairing that with strength training. As a general guide, she suggests about one gram of protein per kilogram of body weight per day.
Protein sources include lentils, beans, eggs, fish and lean meats like chicken.
Rivera also stressed that strength workouts can be especially important for people using GLP-1 medications, because some people can lose lean mass along with fat if they are not eating enough or not doing resistance training.
That loss of muscle in GLP-1 users is credited for causing the “Ozempic face” phenomenon, where the face is hollowed out. “People need to be aware of the severe muscle loss that is happening with these medications,” Rivera said.
If you’re on a medication for weight management or have a medical condition, Rivera recommends discussing nutrition and exercise plans with a registered dietitian (RD) to make sure your approach is safe and appropriate.
Remember your “why”
Whether your goal is weight loss or to improve fitness, Rivera said having a clear reason behind your goal serves as your motivation to keep going, even on difficult days.
A common challenge that people face in their health journeys is “falling off the wagon” or feeling the urge to quit after an imperfect day.
“This behavior of giving up makes people feel like a failure,” Rivera said. “We want people to have a positive, self-compassionate feeling about themselves.”
Missing a workout or eating more than planned doesn’t cancel your progress — it’s a normal part of building a routine. Rivera encourages people to treat those moments as information, not proof that they “can’t do it,” and to return to their plan at the next meal or the next day.
Familiarize yourself with your hunger cues
Emotional eating is common – whether it shows up after a stressful day, during a difficult life moment or simply from mindless snacking while scrolling on social media.
“In my opinion, emotional eating is one of the main drivers behind how people get stuck in unhealthy patterns,” Rivera said.
One reason why it can be hard to stop is that distractions make it easier to miss signals of hunger and fullness. It takes 30 minutes for your stomach to signal to your brain that you are full, so slowing down can help people notice what their body is actually asking for.
Rivera suggests using a simple 1–10 scale to check your hunger and fullness levels. The goal is to avoid extremes – not to reach the point of being ravenous, and not to eat until you’re uncomfortably full.
“You don’t want to be starving at a 1 or overly full at a 10,” she said. “The key is being mindful, tasting the food and noticing how you feel.”
For people trying to understand their patterns, Rivera recommends keeping a basic food diary for a week to track what you ate, when you felt hungry and what emotions or situations may have influenced your choices. If binge eating or disordered eating is a concern, she encourages working with a qualified mental health professional.
A routine that lasts beyond January
Building a healthier routine doesn’t require perfection — it requires repetition. Rivera’s advice comes down to a few steady principles: start small, keep it balanced, prioritize strength, and come back to your “why” when things get tough.