CBD Health Sydney Blog

New Year Reflections

Written By

Dr Sally Walker
Dr Sally Walker

Dietitian, Advanced Sports Dietitian & Nutritionist

As the new year starts the conversation is focused on new years resolutions and fresh beginnings. It’s great to see people positive about change and growth, but often a resolution is a statement that
can come without a good strategy or plan to back it up and bring it to life.

In making an intention or resolution for the new year, or wanting to introduce a new nutrition and health habit or behaviour to your daily practice there are a few other areas to consider which might make the change you wish to see more achievable.

Slow down, reflect and learn.

In wanting to implement change we need to make space for it and make failure part of the process not a conclusion. Proclaiming a change or forcing a new way of life is rarely successful for long term
change, especially if we are starting that on the 1 st of January when we likely aren’t in our regular routine. We need to be open to how this new habit or behaviour is going to look or feel in different circumstances or environments. Creating an awareness of the types of things which might become challenges or learning from setbacks allows you to be agile and adapt to what you are working

Reflection and awareness are important steps in growth and changing diet habits.

If you feel like you are struggling to make changes to your diet, or you have tried in the past and it hasn’t worked, use it as a chance to learn about your body or what barriers keep showing up. This will be more productive in the long run rather than getting frustrated and feeling like you need to find a new answer when perhaps you just need a new perspective or practical solution to achieve
the same goal.

It might be that you see a doctor and get some blood work done to better understand your current health. See an Accredited Practicing Dietitian to increase your diet knowledge and get individualised
strategies. Or see a psychologist to understand your mindset and attitude towards your worth and food to better understand what areas to give your energy for change and a fresh start. That way you
can follow your own plans to suit you and your needs.

Intensions aren’t actions.

Having the best of intentions and ideas about what ‘should’ be done can be a bit of a trap for change if we don’t put down habits and behaviours to bring these intensions to life. These are the strategies
that address the challenge or barrier before it trips you up. Like keeping some balanced snack options in your desk draw to avoid unhelpful snacks in the office kitchen.

In breaking it down to daily habits it can be easier to identify the trigger points that set you in the wrong direction which provide an opportunity to keep refining habits and learning a better way to reach your goal. Then you can put specific plans in place for actions and behaviours which can follow through your intentions.


Adaptability is important to make good nutrition part of your everyday practice. Life will get in the way. A key nutrition skill is to align your nutrition habits with what is happening in your life. This way you are in control of your diet, rather than your diet being in control of you and dictating what you can and can’t do and eat. Practice being able to make the best choices for the environment you are in
and what the body needs to maintain some consistency in focus with flexibility in food choices.

If your resolution is for big dietary changes or body composition shifts, think big, but plan small and build a solid path to get you to your outcome with daily commitments which align with your goal but are specific to your daily tasks which make you feel the way you want to feel.

What this looks like is, rather than making a resolution to ‘lose weight’ make your daily commitments towards small behaviours like eating more vegetables, reducing portions at dinner, or walking more often each day. Then you can have tangible things to work on for regular measurable targets and success on your way to losing weight.

Overall, through the whole process, be kind to yourself. Accept where you are, and each day do what you can to feel better about where you might want to be.

If you need support to navigate some of the barriers and build healthier habits or routines to support your goals, then I can help work through these with you. I help to coach and understanding of food and diet habits and what it can do to help support your body to reach a goal, improve your relationship with food or manage body composition. Book in for a consult and we can discuss how to make some positive changes to your health and performance.

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