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| It’s the season of New Year’s resolutions. And, honestly, I’m agnostic on the topic. It’s not that I think they’re completely useless, but I also can’t tell you one New Year’s resolution that I’ve kept up. |
| In any case, I do find value in setting goals, especially if they’re done so intentionally (looking at you, SMART goals). Today, Real Appeal health coach Leigh Hendricks is here with a bunch of helpful pointers for making your nutrition goals stick. |
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Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
January 8, 2026 • 3.5 min read |
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| Q: |
How do you motivate clients to stick to their goals? |
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| A: |
Motivation is a vibe. And as a health coach, my job isn’t handing out meal plans and waving a kale leaf in the air. It’s about activating and supporting transformation.
Here are some tips to stay inspired and follow through:
Make it about your “why,” not just your weight.
People may not stay committed to “losing 10 pounds.” But they will more likely stay committed to images that are important to them, such as feeling confident in a swimsuit, having energy to chase their kids (or pets), or healing from years of burnout.
Revisit your “why” often. Anchor it into your mindset. You can implement visual or auditory cues, like writing it on sticky notes or repeating it in affirmations while looking in the mirror.
Micro goals = Macro wins
Big goals can feel overwhelming. Instead, break them into bite-size chunks that are more palatable. For example, try adding one colorful veggie to dinner or doing a 5-minute kitchen dance party post-meal.
Small wins = dopamine hits = consistent motivation.
When you slip? Normalize. Reframe. Reignite.
Slips aren’t failures; they’re feedback. Practice observing these moments without judgment. Get curious, and shift the focus to finding solutions.
You might ask yourself questions such as, “What did I need at that moment?” or “How can I meet that need in a way that serves my future self?”
Track non-scale victories.
Weight is only one measure. Success and empowerment can multiply when you see results beyond the scale. Celebrate personal growth by tracking additional things like:
- improved sleep
- more confidence
- clearer skin
- better poops (yes, we’re going there)
Zoom in like a microscope.
If you ever feel overwhelmed, try zooming all the way in. This keeps things manageable and helps distract from perfectionism-caused self-sabotage. For example, instead of fixating on what you should eat all week, focus on what your next meal will be.
Create identity shifts.
Try to avoid “being good” and start imagining yourself becoming someone new. Say you want to become someone who honors their body or who fuels for energy. You can practice this by journaling and through visualization.
Make the process enjoyable.
If the journey feels joyful, you’ll want to keep going. Make meal prep a dance party with energizing music in the background or share a healthy treat recipe that feels indulgent, not restrictive!
Celebrate!
Every step deserves a “YAAASSS.”
Didn’t overeat today? Celebrate. Ate a vegetable on purpose? Celebrate. Didn’t throw your blender out the window? Celebrate.
You need to feel progress in your nervous system, not just the mirror. When we feel good about our choices, we are more likely to repeat them.
Remember, you’re not just improving food choices. You’re reprogramming beliefs, healing your body, and awakening a whole new version of yourself. And that is powerful!
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| Leigh Hendricks, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| What we’re digesting |
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