10 Healthy New Year’s Resolutions for 2025

Ah, New Year’s Day. You can set goals at any time of year, of course, but the new year provides that extra rush of motivation. 

A survey from Forbes Health and OnePoll found that improving fitness was the most popular resolution for 2024. So, if you’re looking for some New Year health resolutions in 2025, we’ve got some inspo for you.

The same research shows that most people break their resolutions by the three-month mark. With that in mind, we’re also sharing science-backed tips to help you stick to your goals.

Here are some healthy New Year’s resolutions to consider making in 2025.

We all know fruits and veggies are good for us. They’re packed with vitamins, minerals, and fiber, which can help you feel fuller, lose weight, lower inflammation, improve your gut health, and more. 

According to the Dietary Guidelines for Americans, you should aim to eat two and a half cups of vegetables and two cups of fruit every day.

Try to eat a variety of: 

• Dark green leafy vegetables like broccoli, kale, and lettuce

• Red and orange vegetables like carrots, bell peppers, and tomatoes 

• Legumes like beans, peas, and lentils 

• Starchy vegetables like sweet potatoes, yams, and pumpkin

An easy way to do this is to fill half your plate with fruits and vegetables before adding other foods.

Protein is a key macronutrient. It helps build and maintain muscle, regulates hunger levels, reduces food cravings, and even promotes weight loss.

But many of us aren’t getting enough of it. So, a good New Year’s goal would be to add more protein to your diet.

Go for lean protein sources like: 

• Chicken 

• Turkey 

• Fish

• Tofu

• Tempeh 

You can also consider protein shakes and bars to up your daily intake. 

You don’t need to start tracking grams of protein if you don’t want to. An achievable goal could be to make sure every meal includes a source of protein.

Just like protein, water is vital for good health, but many of us go through our days dehydrated.

Drinking more water can: 

• Make you feel fuller and promote weight loss 

• Boost memory and cognitive performance 

• Reduce fatigue and make you more alert

• Improve endurance and make exercise feel easier 

There’s no ideal amount for everyone, but aim to drink enough water to make your pee clear or light yellow — as opposed to dark yellow, a sign of dehydration. 

An easy way to drink more water in the new year is investing in a good reusable water bottle and bringing it with you everywhere you go. Even just seeing it on your desk and in your bag can be the reminder you need to drink up throughout the day.

Doing more exercise might be right at the top of your list of 2025 goals. And it’s a good one.

Getting more physical activity can reduce your risk of: 

• Type 2 diabetes 

• Heart disease 

• Some cancers 

• Anxiety

• Depression 

Beyond preventing health conditions, exercise can improve your mood, sleep, mental performance, and overall well-being.

Guidelines suggest getting at least 150 to 300 minutes (2.5 to five hours) of moderate-intensity aerobic exercise each week. Or at least 75 to 150 minutes (one hour 15 minutes to 2.5 hours) of vigorous-intensity aerobic exercise a week. Or you can do a combo of the two. 

This might seem like a lot — and it kind of is. If you’re new to working out, start slowly and gradually work your way up to those numbers.

For a concrete goal, consider aiming for three workouts a week or adding a brisk walk to your morning routine. 

And hey, who says your resolution needs to stay the same all year long? You can up your goal throughout the year as your fitness improves, aiming to hit those numbers — or higher — by next December.

Strength training can build muscle, boost metabolism, lower blood pressure, and promote weight loss, among other benefits.

Aim for at least two strength training sessions a week, targeting all major muscle groups, including your legs, arms, and core.

This could include:  

• Weight lifting

• Using gym machines

• Using dumbbells and resistance bands

• Doing bodyweight exercises

As with cardio, you don’t have to jump into two sessions a week if you’re new to strength training — this could be your overall goal for the year. But you can — and should — start slowly and gradually increase how much you do.

Want a more actionable strength goal? Consider hiring a personal trainer, starting an exercise routine that includes weights, or aiming for a pull-up by the end of the year.

Is there anything better than a good night’s sleep? Unfortunately, those blissful nights where you get enough shut-eye can be hard to come by. 

In the new year, resolve to improve your sleep and enjoy better energy, performance, weight loss, and overall quality of life. Talk about benefits. 

Try to get seven to nine hours of sleep a night. To do that, improve your sleep hygiene — aka good sleep habits — by: 

• Keeping a regular sleep schedule (yes, that includes weekends) 

• Avoiding large meals before bed

• Making your bedroom cool, dark, and quiet 

• Reducing screen time before bed  

• Only using your bed for sleep and sex 

If you notice something on this list you’re not currently doing, consider making that a goal in the coming year.

Consider adding tackling stress to your New Year’s resolution list. 

You can’t always control when or if stressful situations crop up — and, let’s be real, they almost certainly will. But you can control how you react to them and how much stress impacts your mental and physical health.  

To help keep stress in check, find go-to stress management techniques that work for you. That could include: 

• Journaling 

• Meditating 

• Going for a walk or run

• Reading a book

• Doing a puzzle 

• Listening to calming music 

• Taking time for self-care — whatever that means for you 

Part of this goal might involve seeking mental health support or trying therapy. A therapist can talk you through new techniques to handle stress and help you manage the symptoms of mental health conditions like anxiety or depression.

That’s right, we’re not here to tell you to give up snacks in the new year. In fact, it’s the opposite! 

Snacking can be a great way to control hunger, fuel your body before or after workouts, and get in more protein and vegetables. You just need to make nutritious snacks your default.

Go for healthy snacks like: 

• Sliced bell peppers and guacamole 

• Air-popped popcorn 

• Apple slices with peanut butter or cinnamon

• Greek yogurt topped with berries

• Soft-boiled eggs (boil for about seven minutes for a gooey center!)  

To stick to this resolution, stock your cupboards with nutritious options, find healthy snacks you genuinely enjoy, and take pre-cut or portioned snacks with you when traveling or commuting to work.

Want a realistic goal that can make a big difference? Meal prep once a week. 

Even with the best intentions, life gets busy and cooking nutritious meals gets hard. Enter: meal prepping.

You can take your time on slow Sunday evenings to cook a few meals for the week ahead. This can save you time and energy on weekday nights. 

Plus, if you’re trying to make more nutritious food choices, you can prepare balanced meals when you’re calm and have plenty of time — instead of relying on the dregs of willpower when you get home frazzled from work during the week.

If you’re looking to lose weight in the new year, a weight loss program can help you achieve your goal.

Research shows that group weight loss programs might be more effective than going it alone. And yet more research shows that online weight loss interventions might be more effective than face-to-face interventions or no care.

One option, if we may, is Hers. With the Hers app, you can access: 

• Behavioral change tools to help you make — and stick to — new habits  

• Nutrition plans, recipes, and healthy eating tips tailored to your eating profile 

• Habit trackers for protein, movement, hydration, sleep, and more

• Educational content on the lifestyle changes that’ll help you achieve long-term weight loss

You can also access weight loss medication, if appropriate for you. Weight loss drugs — like Ozempi​​c®, compounded semaglutide, and metformin — can reduce your appetite, make you feel fuller for longer, and control cravings. 

This can make it easier to stick to any healthy New Year’s resolutions around eating a healthier diet with more nutritious meals and snacks. 

You’ll also get ongoing access to your healthcare team to ask questions and help you stay on track to hit your goals throughout the year — and beyond.

There’s a reason many people break their New Year’s resolutions by March — building healthy habits is hard.

Here are some tips to set the right healthy resolutions for you — and stick to them: 

• Set SMART goals. SMART goals are specific, measurable, achievable, relevant, and time-bound. In practice, that means instead of “exercise more,” your resolution might be “workout for at least a half hour, three times a week, for the next three months.” 

• Set “approach” goals. “Approach” goals are positive steps you take toward your goals — as opposed to “avoidance” goals, when you’re restricting something. For example, an approach goal might be “eat more protein,” whereas an avoidance goal might be “eat less junk food.” Research suggests that approach goals may be more beneficial when trying to improve your health — they might help you feel better mentally, too.

• Stay consistent. Some research shows it takes about 60 days to build a new habit. Those first two months might be hard, but things should get easier as lifestyle changes become part of your daily routine — and small changes add up. Don’t give up if you fall off. You don’t need to be perfect 100 percent of the time (who is?!) — you just need to get back on track when you can.

• Track your progress. Tracking your habits can help you not only remember and stick to them but also celebrate when you start seeing progress. If it helps, see if you can keep a streak going. When times get tough, the thought of breaking your streak might be what keeps you accountable. 

• Make changes throughout the year. Check in with your New Year’s goals each month or quarter to see how you’re doing and whether they need tweaking. Don’t forget to celebrate your wins and think of all the health benefits you’re gaining along the way.

If you’re looking to lose weight in the new year, we’ve got advice on setting weight loss goals.

New year, new me — it’s a cliche for a reason. You don’t have to wait until New Year’s Day to make a change, but if you do, it’s a great time to set some health goals and start working toward them.

Some of the best healthy New Year’s resolutions are simply lifestyle habits that improve your overall health, such as:

• Eating more fruits, veggies, and protein

• Drinking more water

• Exercising more

• Improving sleep

• Managing stress

• Managing a healthy weight

If losing weight is one of your resolutions, we can help. Start with our free online weight loss assessment to find the best treatment options for you and get a personalized plan to reach your goals.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.