Reframing New Year's Resolutions: Embracing Body Neutrality and Sustainable Wellbeing

Every year, millions of people set New Year's resolutions focused on losing weight, dieting, or exercising more. These goals often come with pressure to change the body quickly or drastically. Yet, research shows that such resolutions can cause harm, including increased body dissatisfaction, disordered eating, and mental health struggles. Our bodies are not projects to fix or punish. Instead, adopting a body neutral approach and focusing on sustainable wellbeing can create healthier, kinder goals that support long-term mental and physical health.

Why Traditional Resolutions Can Be Harmful

Many New Year's resolutions focus on weight loss or appearance changes. These goals often imply that bodies are problems to solve, which can lead to shame and frustration. Studies show that weight-focused resolutions rarely lead to lasting change and may increase the risk of:

• Disordered eating behaviors such as restrictive dieting or binge eating

• Negative body image and low self-esteem

• Mental health issues including anxiety and depression

  
  

Dieting attempts are linked to weight cycling and poorer psychological wellbeing over time. The Health at Every Size (HAES)® movement highlights that health is not determined by weight alone and encourages respect for body diversity.

What Body Neutrality Means

Body neutrality means accepting your body as it is, without focusing on appearance or weight. It encourages people to appreciate what their bodies can do rather than how they look. This mindset reduces shame and promotes self-care based on respect and kindness.

Body neutrality differs from body positivity by focusing less on loving your body all the time and more on reducing negative self-judgment. This approach can be especially helpful for people who struggle with body image or have experienced weight stigma.

How to Reframe Resolutions into Healthier Goals

Instead of setting resolutions that revolve around weight or appearance, try these strategies to create goals that support wellbeing without shame:

Focus on Function and Enjoyment

• Set goals related to joyful movement (e.g., hiking, dancing, gardening)

• Aim to improve strength, flexibility, or energy levels rather than achieve weight loss

  
  

Prioritize Mental and Emotional Health

• Include goals for stress management (e.g., mindfulness, journaling, breathwork)

• Commit to regular social connection or hobbies that bring joy

• Practice self-compassion and challenge negative self-talk

  
  

Build Sustainable Habits

• Choose realistic, enjoyable changes rather than dieting or rigorous exercise

• Plan meals that nourish your body and satisfy hunger without strict rules

• Allow flexibility and listen to your body’s needs

  
  

Use Positive Language

• Replace “I want to lose weight” with “I want to feel stronger and more energetic”

• Avoid “good” or “bad” food labels; focus on balance and satisfaction

• Frame goals as ways to support your whole self, not punish your body

  
  

Examples of Body Neutral Goals

• Take a mindful walk outside for 20 minutes 3-4 times per week because it gives you a chance to appreciate nature

• Try a new activity like yoga or swimming and focus on the enjoyment the new sensations bring you

• Practice mindfully eating a snack every day by paying attention to all five senses

• Set aside 10 minutes daily for deep breathing or meditation to reduce stress

  
  

These goals encourage connection with your body and mind, rather than focusing on appearance or weight outcomes.

Research Supporting Body Neutral and HAES® Approaches

Research supports that body neutral and HAES®-informed approaches improve wellbeing without the harms of weight-focused goals. Setting New Year's resolutions can be an opportunity to support your wellbeing in a way that respects your body and mind. By reframing goals to focus on function, enjoyment, and self-care, you can create habits that last and reduce shame or pressure. Remember, your body deserves kindness and respect every day, not just when you meet a number on a scale.

Further Reading

Levinson, J.A., Clifford, D., Laing, E.M., Harris, C.L., Slagel, N., Squires, N.D., & Hunger, J.M. (2024). Weight-Inclusive Approaches to Nutrition and Dietetics: A Needed Paradigm Shift. Journal of Nutrition Education and Behavior, 56(12), 923-930.