New Year’s resolutions part 1 – how do I plan my nutrition goals?

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New Year’s resolutions part 1 – how do I plan my nutrition goals?

New Year's resolutions fitatu blog

New Year’s Eve is approaching and with it the New Year! It’s a good time to reflect on what you have achieved in the past, but also to consider what you should change to take care of your health in 2023. Already know how to plan your New Year’s resolutions? We suggest how to approach it in order to achieve your goals in 2023.

New Year’s resolutions – choosing a goal

The first step to achieving your New Year’s resolutions, of course, is to set a goal. Think carefully, because it is the poorly defined or poorly specified goal that can be responsible for later failure. Below we have put together the qualities it should have in order to increase the likelihood of achieving your New Year’s resolutions.


According to the principle of “new year, new me(s)”, we often choose goals totally at odds with how we are now and the lifestyle we currently lead. Achieving them would involve revolution rather than evolution, and this usually makes them impossible to achieve. Examples of such goals could be:

  • I will lose 50 kg in six months (when you don’t like physical activity),
  • I will earn 2x more (when you don’t even have an idea of how you can do it),
  • I will go to the gym 5 times a week (when you work, study and have two children).

Let’s face it – achieving such goals is simply unrealistic. It makes sense, therefore, to “let go” a bit and think about how to break them down into smaller steps. Ideally, these should not require us to turn our lives upside down – then it will be easier to persevere.

What might such goals sound like for the situations described above?

  • I will lose min. I will lose a minimum of 10 kg in six months.
  • I will attend a training course to improve my competence and apply for a raise or look for a new (better paid) job.
  • I will find time for any physical activity a minimum of once a week. I will walk a minimum of 30 minutes every day.

Such goals are ambitious, but also, with good organization and the creation of an action plan, achievable.

Important for you

Before you finally set your goals, first ask yourself “Why?”. This will allow you to determine what your motivation is and whether it is strong enough to persevere with your resolution.

After all, it happens that our New Year’s resolution is a goal that is actually a pressure imposed by society rather than our personal desire. Think about what is important to you and what you actually want to achieve, rather than what family or friends expect. Have you been dreaming of a holiday in Spain for years? Do you want to learn to play the guitar? Or maybe instead of being more productive, you want to learn to relax and take care of your health? If your goal flows from your need and reflects you and your dreams, you will increase the likelihood of achieving it.

Also consider that you may not want to have a goal at all. Maybe not yet this year, or maybe you don’t like the idea at all? Know that this is OK and do what is in line with you and your beliefs.


Try not to make your goals too general and unverifiable, because only then will they be measurable. Let’s look at this with specific examples.

Goal too generalWell formulated goal
To improve healthTo have blood results within normal limits
To learn to swimTo swim 10 pools
Lose weightLose 10 kg

Such concretely formulated objectives, which have an endpoint, will make it easier for you to set an action plan and monitor the effects of your work. They will also make it easy for you to learn from the mistakes you have made along the way and thus avoid them in the future.

New Year’s resolutions – how do you plan to achieve your goals?

You don’t have to be a visionary – plan step by step

Simply setting a goal only gets you marginally closer to achieving it. To achieve it, you need a good plan. Not sure how to go about it? Remember that you don’t need to know today what you want it to look like in six months or a year. Not everyone is a visionary. You can take things step by step and only create plans for a month or a quarter. Only later will you think about what’s next and make modifications to the plan if necessary.

Write down your plans

It is important to write down what you plan. This can be in a notebook, a notepad, a planner, a wall calendar, or a notepad on your phone. In fact, there are many planning strategies and you need to find your own way that is convenient and effective for you. Efficiency is ultimately the measure of success. Choose what will make you look there as often as possible and… act. 

Set milestones and daily tasks

Milestones are mini-goals that will break down your main goal into stages. This will help you celebrate small successes and knowing you have achieved them will motivate you to keep going. Milestones, on the other hand, consist of small, daily, repetitive tasks. It’s this ‘ant work’ that is the path to achieving your goal. Plan it with your head, taking into account time for responsibilities as well as sleep and recovery, and enjoy them.

New Year’s resolutions – start acting now

Don’t put off your New Year’s resolutions until 2 January, but start today. Think of it as a few free days to warm up. Make a plan and test it out. You may already be able to verify whether it is feasible to implement or needs to be modified.

Join a support group

Surround yourself with people who have similar goals and experiences to you and you will find it easier to stay motivated at the highest level! Join the “ENG: Lose weight without hunger or sacrifices using the Fitatu app 📲🥑” Facebook group. There you will find not only motivation but also an inspiration for delicious meals and support.

Fitatu® App

Download the app from the Play Store or Apple Store and start making your New Year’s resolutions today!

What can you find in Fitatu® Premium?

  • widget
  • additional plans for intermittent fasting
  • the ability to create shopping lists
  • a choice of six ready-made menus full of meals to choose
  • filtering products and recipes
  • more synchronization with fit apps
  • access to your Meal Plan in the web version
  • no ads!

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