As we approach the spring, it’s common to feel like your New Year’s resolutions are starting to slip. Many people begin the year with enthusiasm, only to lose momentum as the weeks pass. In fact, studies show that by February, about 80% of people abandon their resolutions. If your goals are health-related, there’s still plenty of time to make positive, lasting changes — and we’ve got some tips to help you stay motivated and stick to your resolutions.
This blog is written from information taken from the Wealth of Health podcast episode ‘The supplements you ACTUALLY NEED! & How to stick to your 2025 health goals’.
Whether you set goals around fitness, healthy eating, mental well-being, or improving your overall lifestyle, the key to long-term success lies in building habits that you can maintain.
Revisit Your ‘Why’
One of the first steps in ensuring you stay on track is to reconnect with the reason you made your resolution in the first place. When you started this journey in January, you likely had a vision for your health — whether that was increasing your energy, improving your fitness levels, eating better, or simply feeling healthier and more balanced. Now, it’s time to revisit that vision.
Ask yourself: Why did I choose this goal? Reflect on how achieving it will benefit your life and consider how your wellbeing will improve. This will help reignite your motivation and give you the push you need to continue making progress. Remember, small wins are still wins, and every positive change brings you closer to your goal.
Break Your Goals Into Smaller, Achievable Milestones
New Year’s resolutions can sometimes feel like big, unattainable goals. If you’re aiming for something broad like “get healthy,” you might not know where to start. The key is to break down large goals into smaller, more manageable milestones.
If your resolution was to lose weight or get fitter, don’t aim for the end result all at once. Instead, focus on achievable targets, like committing to exercise three times a week, walking 10,000 steps a day, or cooking healthy meals at home for five days a week. This approach will make your goals feel more attainable and give you a sense of progress along the way.
Prioritise Consistency Over Perfection
One of the main reasons people give up on their resolutions is the pressure to be perfect. Life happens, and you’re not going to be able to stick to every goal all the time. But that doesn’t mean you should throw in the towel. In fact, consistency is far more important than perfection.
If you miss a workout, indulge in a treat, or don’t get the eight hours of sleep you planned for, don’t feel like it’s all over. What matters is getting back on track as soon as possible. Maintaining small, consistent actions is far more effective than trying to be perfect from day one. Focus on what you can control and keep moving forward.
Make Your Goals Specific and Measurable
Rather than setting vague goals like “I want to eat better,” make them specific and measurable. For instance, try setting a goal like: “I will eat at least one serving of vegetables with every meal” or “I will drink 2 litres of water a day.” Clear, measurable goals give you something concrete to work toward, and they help you track your progress. This makes it easier to stay focused and motivated, especially when you can see how far you’ve come.
Tracking your progress can also be an excellent way to hold yourself accountable. Using an app or journal to record meals, workouts, or other healthy habits helps reinforce your commitment and boosts your confidence as you hit milestones.
Build a Support System
One of the best ways to stay motivated is by sharing your goals with others. Whether it’s a workout buddy, a friend who shares similar wellness goals, or an online community, having someone to support and encourage you can make a huge difference.
A support system provides accountability, helps you stay on track, and makes the journey more enjoyable. You don’t have to do this alone — having someone to share victories with or lean on during tough moments can keep your motivation high and help you stay committed to your goals.
Focus on Sustainable Habits
Sustainability is key when it comes to maintaining your resolutions. Making extreme changes or trying to overhaul your entire lifestyle overnight is a recipe for burnout. Instead, focus on making small, manageable changes that you can maintain long-term. These are the habits that will make the most significant difference.
For example, instead of committing to an intense diet that you know you won’t stick to, try gradually incorporating more plant-based meals into your diet or cutting down on processed foods. Small, sustainable changes are easier to stick with and will lead to lasting benefits.
Don’t Be Afraid to Reassess Your Goals
Sometimes, life changes, and what seemed like the right resolution in January no longer makes sense. If you’ve found that your original goal is no longer aligned with your current priorities, it’s okay to reassess and adjust.
If, for instance, your goal was to lose weight, but you’ve realised that you’re more interested in improving your overall fitness, don’t be afraid to tweak your goal. Flexibility is key to staying motivated. Adapt your goals as needed to ensure they continue to challenge you in a way that feels right for your current situation.
Celebrate Your Wins
Celebrating your small victories helps maintain your motivation and reinforces positive behaviours. Whether it’s completing your first week of workouts or preparing a healthy home-cooked meal, recognising these achievements will boost your confidence and keep you focused on your bigger goals.
Remember, every step you take toward your resolution is progress. Take time to celebrate yourself and acknowledge how far you’ve come.
Supplements: Supporting Your Health Goals
When you set health goals, supplements can provide valuable support by filling gaps in your diet and ensuring your body is functioning optimally. In particular, some supplements are linked to preventing and managing various health conditions, which can play a pivotal role in your long-term wellness journey.
Please make sure you test your current levels and consult your doctor before taking any supplements.
These are our recommended supplements for 2025
- Vitamin D:
- One of the most well-known supplements, Vitamin D is essential for immune health, muscle function, and bone strength. Many people in the UK, particularly in the winter months, suffer from a deficiency in Vitamin D due to lack of sunlight. This can lead to conditions like fatigue, bone pain, and weakened immune function.
- Low Vitamin D levels have been linked to an increased risk of chronic diseases, including heart disease, diabetes, and autoimmune conditions. Studies suggest that adequate Vitamin D levels can help protect against conditions such as osteoporosis, and some research also indicates that it might reduce the risk of certain cancers. As well as improving mood and energy levels, Vitamin D supplementation may help reduce the severity of symptoms related to autoimmune diseases like multiple sclerosis.
- Magnesium:
- Magnesium is crucial for over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. Many people don’t get enough magnesium through their diets, and deficiencies can lead to a number of health problems.
- Studies have shown that magnesium plays a role in reducing the risk of heart disease by helping to regulate blood pressure and improve heart function. A lack of magnesium can also contribute to headaches and migraines. In fact, some individuals who experience chronic migraines have found that magnesium supplementation helps reduce the frequency and severity of their headaches.
- In addition to heart disease and headaches, magnesium deficiencies can lead to symptoms like muscle cramps, fatigue, and anxiety. Many people also use magnesium to support sleep quality, as it helps promote relaxation and reduce stress, which is key to achieving better overall health.
- B Vitamins (especially B6 and B12):
- B vitamins are vital for maintaining energy levels and supporting the brain and nervous system. B12, in particular, is necessary for red blood cell production and proper nerve function. Many people, especially those following plant-based diets, are at risk of B12 deficiency.
- Deficiency in B vitamins can result in a host of issues, including fatigue, irritability, and mood disorders. Specifically, B12 deficiencies are linked to conditions such as anaemia and neurological disorders like neuropathy, which can cause numbness, tingling, and weakness. B6 deficiency, on the other hand, is associated with conditions like depression, confusion, and even certain types of heart disease.
- In addition to supporting your energy and mood, B vitamins can help reduce homocysteine levels, which, if elevated, have been associated with an increased risk of heart disease and stroke.
- Omega-3 Fatty Acids (Fish Oil):
- Omega-3 fatty acids, primarily found in fatty fish like salmon, are known for their anti-inflammatory properties. Omega-3s play a crucial role in reducing inflammation in the body, which can help prevent or manage chronic conditions such as heart disease, arthritis, and even some cancers.
- Supplementing with Omega-3s can help reduce the risk of heart disease by lowering triglyceride levels, improving blood vessel function, and reducing blood clotting. Omega-3 supplementation has also been shown to support brain health, potentially reducing the risk of cognitive decline and diseases like Alzheimer’s.
- For those suffering from joint pain or conditions like rheumatoid arthritis, Omega-3s can be especially helpful in reducing inflammation and pain. Studies have shown that people with rheumatoid arthritis who take Omega-3s experience less joint stiffness and pain, which can improve quality of life.
- Probiotics:
- Probiotics are beneficial bacteria that support gut health. A healthy gut microbiome is essential for proper digestion, immune function, and even mental health. Gut imbalances have been linked to conditions such as irritable bowel syndrome (IBS), digestive issues, and even mental health disorders like depression and anxiety.
- Research shows that probiotics can help restore balance to the gut microbiota, improving digestion and boosting immunity. They also play a role in protecting against infections like urinary tract infections (UTIs) and gastrointestinal diseases. Additionally, some studies suggest that probiotics may help manage symptoms of inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis.
Choosing the Right Supplements for Your Goals
When it comes to supplements, it’s essential to tailor your choices to your individual health needs. If you’re struggling with fatigue, Vitamin B12 or magnesium may be helpful. If you’re aiming to improve your heart health, Omega-3 fatty acids or CoQ10 could offer benefits. It’s also important to remember that supplements should complement, not replace, a balanced diet rich in whole foods.
Before adding any supplements to your routine, consider consulting with a healthcare provider to ensure they are appropriate for your specific needs. A healthcare professional can help you assess your current diet and health status to recommend the right supplements for your goals.
Supplements, when used in conjunction with healthy lifestyle choices like regular exercise and proper nutrition, can make a significant impact on your overall health. They provide targeted support that can help you prevent diseases, enhance your wellness, and stay on track with your New Year’s resolutions.
It’s not too late to make this year your best one yet! Sticking with your New Year’s resolutions requires persistence, a clear plan, and consistent action. By reconnecting with your goals, breaking them down into manageable milestones, and making small, sustainable changes, you’ll be on the right path.
Incorporating the right supplements into your routine and staying proactive with health assessments can give you the support you need to stay healthy and on track. Keep moving forward, celebrate your progress, and remember that consistency is the key to success.
Preventative Health Assessments: A Proactive Approach
Finally, to truly support your wellness goals, consider regular health assessments. These proactive check-ups provide valuable insights into your health, helping you identify any potential deficiencies or risk factors early on.
Regular assessments can help you stay on track with your resolutions, ensuring that you’re addressing any health concerns that might arise and making the right choices to support long-term wellbeing.
Echelon Health Offers World Leading Health Assessments
At Echelon Health, we are proud to offer a Platinum Assessment that is highly effective in detecting a wide array of illnesses. In fact, we can identify up to 92% and 95% of the preventable causes of death in men and women, respectively.
If you have any questions contact our team to speak with our Head of Private Clients or check out our health assessment packages for more information on the assessments we can offer you!
Did you enjoy this blog? If so, we think you’d enjoy the Wealth of Health podcast. Find us on YouTube and Spotify
Further Reading:
- https://www.nhs.uk/conditions/vitamins-and-minerals/
- https://www.health.harvard.edu/newsletter_article/supplements-a-scorecard
- https://www.bbcgoodfood.com/health/wellness/what-supplements-should-i-take
