Happy New Year! The air is thick with resolutions. From “This year, I’ll finally run that marathon” to “I’ll quit sugar (except maybe for birthdays, holidays, and weekends),” we all know the January energy that’s often left behind in February’s dust.

But what if this year could be different? What if we didn’t just make health resolutions but actually stuck to them?

As a nutritionist with over 20 years of experience, I’ve seen it all: the enthusiasm, the struggle, and the eventual “next year, maybe” promises. Let me tell you a secret — making health resolutions work isn’t about willpower. It’s about strategy, support, and a little help from technology.

Common hurdles

1. Overambitious goals that backfire

We’ve all been there. January 1: you decide to eat perfectly balanced meals, work out every day, sleep eight hours, and meditate for an hour — all while juggling work, family, and Netflix. By January 15, you’re so overwhelmed that the only “resolution” left is a pile of takeaway boxes.

Instead of overloading yourself, focus on one manageable goal. My mantra? “Small changes, big impact.” For example, start by drinking more water or adding a vegetable to every meal. It’s about progress, not perfection.

2. Meal planning paralysis

Planning meals can feel like solving a Rubik’s Cube — on fire. What’s healthy? What’s quick? What will everyone eat? It’s no wonder many people give up and revert to quick-fix junk food.

Here’s where technology becomes your best friend. My app takes the guesswork out of meal planning. With personalised diet plans tailored to your goals, tastes, and even your grocery list, it’s like having a nutritionist in your pocket. Whether you’re looking for quick recipes or a structured weekly plan, it’s got you covered.

3. Unrealistic expectations

“If I’m not down five kilos by the end of January, what’s the point?” Sounds familiar? The pressure for instant results often leads to frustration and burnout.

Health is a marathon, not a sprint. My app’s tracking feature will help you celebrate small wins, like improved energy or better sleep, rather than fixating on the scale. It’s about feeling better, not just looking better.

4. The all-or-nothing mindset

“I ate a slice of pizza, so I’ve ruined my diet. Might as well have the cake too.” This perfectionist mindset is one of the biggest roadblocks to long-term success. Life’s too short to ban pizza forever.

My app encourages balance, offering strategies to enjoy your favourite foods while staying on track. Think guilt-free eating, not endless restrictions.

5. Not knowing where to start

With so much information out there, starting a health journey can feel like navigating a maze. Keto or vegan? Gym or yoga? It’s overwhelming, to say the least.

When you open my app, you’ll find easy-to-follow roadmaps based on proven nutrition science. Whether your goal is weight loss, muscle gain, or managing a condition like diabetes, you’ll get a clear, personalised starting point.

6. Losing motivation over time

Even the most dedicated people hit a plateau. Without motivation, it’s easy to slide back into old habits.

The Fix: Keep it fun and engaging. From weekly challenges to gamified milestones, my app is designed to keep you hooked.

Plus, the real-time progress tracker lets you see how far you’ve come, reigniting your drive every step of the way.

My personal tips for 2025

1. Hydrate like it’s your job

Water is the simplest yet most overlooked health hack. Start your day with a glass of water and carry a bottle wherever you go.

2. Prep, don’t stress

Meal prepping on weekends saves time, money, and sanity. My app’s prep tips will turn this chore into a breeze.

3. Move daily

No need for a gym membership. Dancing in your living room or walking your dog counts too. Find what you enjoy and stick to it.

4. Sleep like a pro

No amount of green smoothies can outdo poor sleep. Aim for consistency — same bedtime, same wake time.

5. Don’t go it alone

Having a coach, friend, or app can make all the difference. Support systems turn resolutions into habits.

The final word

Health resolutions don’t have to be daunting. With the right mindset, tools, and support, 2025 can be the year you not only make but also stick to your health goals. And remember, you’re not alone in this journey.

As a nutritionist, I’ve always believed in empowering people with the right knowledge and tools to transform their health. While I love connecting with clients one-on-one, I realised that not everyone can reach me directly.

That’s why I created this app — an AI-powered diet planning tool designed to bring my personalised approach to anyone, anywhere. Whether it’s customised meal plans, tracking your progress, or staying motivated, my app is like having me right there with you, guiding you every step of the way.

You can find it on my website — ryanfernando.in. It’s your first step towards making 2025 should be the year you take charge of your health like never before.

So, as you jot down your resolutions this year, make them bold but realistic, ambitious but achievable. Here’s to a healthier, happier you in 2025. Let’s make it happen — together.