Every January, internet searches for the terms ‘diet’ and ‘weight loss‘ surge, gyms become busier and diet trends spread across social media. 

However, research shows that most people who try the latest quick-fix plan to lose weight and improve their health ultimately don’t keep the weight off or the habits up.

Focusing on the number on the scale alone can overshadow other changes that improve health in more reliable and sustainable ways. 

Some of these may lead to weight loss and some may not, but the benefits are clear either way, as they can lead to improvements in heart health, muscle mass and tone, cognitive function and mood. 

Here are five evidence-based resolutions that can support better health – and none of them have anything to do with shedding pounds.

Eat more plants 

Eating more plants does not mean you have to become vegetarian. If you eat meat and want to continue, that is fine. You can still increase the amount and variety of plant foods on your plate.

There is a vast amount of research showing that diets rich in plant foods are linked with lower risks of major diseases. 

Adding more plants is one of the simplest ways to improve your diet. This includes fruit and vegetables, but also grains, nuts, seeds, herbs and spices (stock image)

A meta-analysis of more than 2.2 million adults found that consistently sticking to a plant-based dietary pattern was associated with significantly lower risks of type 2 diabetes, which affects 34 million Americans, cardiovascular disease, the global number one killer, cancer and all-cause mortality (the risk of dying from any cause).

Although that study focused on people limiting or avoiding meat, other research has shown that even among omnivores, people who eat foods from both plant and meat origins, incorporating fruits and vegetables is beneficial. 

Results have shown that each additional 200grams of fruits and vegetables per day is linked with reduced risk of coronary heart disease, cardiovascular disease, cancer, stroke and premature mortality (dying earlier than expected for someone of your age).

Adding more plants is one of the simplest ways to improve your diet. This includes fruit and vegetables, but also grains, nuts, seeds, herbs and spices.

Move more 

If exercise were a pill, it would be prescribed to everyone. It is one of the most effective things you can do for your health.

The CDC official exercise guidelines recommend people get 150 minutes of moderate-intensity physical activity per week, or roughly 20 minutes per day.

Included in that time, the agency recommends two days be dedicated to muscle-strengthening exercises.

Moderate-intensity exercise includes activities like biking, dancing, hiking, jogging, brisk walking and swimming.

Strengthening exercises include weight-lifting, push ups, pull-ups and squats.

Although exercise is often discussed in the context of weight loss, it is not as effective for losing weight as many people assume. Its real value lies in helping to maintain a healthy body weight and supporting overall health.

Research has shown that exercise alone improves several important health markers. It can raise levels of HDL cholesterol, often called ‘good cholesterol’ because higher levels help protect against heart disease. It also lowers triglycerides, a type of fat in the blood that increases cardiovascular risk when elevated.

Exercise helps the body regulate blood glucose more effectively, and it reduces arterial stiffness, meaning the arteries stay more flexible and less prone to the strain that increases the risk of heart disease and stroke. 

It can also reduce liver fat, which lowers the likelihood of developing non-alcoholic fatty liver disease. All of these improvements can happen even when a person’s weight stays the same.

More broadly, exercise has been shown to improve fitness, quality of life, sleep and symptoms of depression. These benefits arise because physical activity boosts blood flow to the brain, releases mood-supporting chemicals such as endorphins and helps regulate circadian rhythms – the internal 24-hour cycles that guide sleep, wakefulness, hormone release and other essential functions.

The best type of exercise is the one you enjoy, because you are more likely to stick to it. The benefits come from consistency. 

Building movement into everyday routines, such as taking the stairs, walking part of your commute or cycling, can be as effective as structured workouts. This also means you do not need an expensive gym membership that might be abandoned by the end of January.

These approaches are not possible for everyone, so finding something that fits your circumstances is important. If you are new to exercise, easing in and building up gradually helps reduce the risk of injury and gives your body time to adapt.

Ease stress 

Long-term stress can weaken the immune system, raise blood pressure and cholesterol and disrupt sleep (stock image)

This one is easier said than done, since stress is not usually something we choose, but it can have wide-ranging effects on the body. 

Long-term stress can weaken the immune system, raise blood pressure and cholesterol and disrupt sleep.

It can also change how we eat. Research suggests that around 40 percent of people eat more when stressed, another 40 percent eat less and about 20 percent do not change how much they eat.

Regardless of direction, the types of foods chosen often shift towards more pleasurable options higher in fat and sugar. Stress has also been linked with eating fewer fruits and vegetables.

Looking at what is driving your stress and seeing whether any part of it can be eased or managed differently can have meaningful effects on health.

Get quality sleep 

Sleep can impact nearly every bodily system, including cardiac, immune and neurological (stock image)

Sleep has a major impact on health. 

Not getting enough is linked with a range of physical and mental health conditions, including high blood pressure, heart disease, dementia and depression.

Adults are usually advised to get around seven to nine hours a night, although this varies from person to person.

Sleep also influences diet. 

Lack of sleep has been linked with increased appetite and food intake. It also tends to increase preferences for high-energy foods such as sweets and fast food, partly because sleep deprivation disrupts hormones that regulate hunger and craving.

This advice can feel frustrating for people dealing with insomnia or caring responsibilities, but making a realistic plan to improve sleep, where possible, may be a new year resolution that pays off over time.

Limit alcohol 

US guidance advises men to not consume more than two drinks per day and women not to consume more than one drink per day (stock image)

Alcohol is linked with long-term risks such as cancer, heart disease and liver disease. 

However, even in the short term, it can disrupt sleep because alcohol changes sleep stages and reduces the amount of restorative deep sleep. 

Alcohol can also influence appetite and food choices by lowering inhibitions and making high-calorie foods seem more appealing.

US guidance advises men to not consume more than two drinks per day and women not to consume more than one drink per day. 

This guideline is intended to keep the risk of alcohol-related illness low, but research shows there is no completely safe level of drinking.

Enjoying a drink now and then is a personal choice, but reducing how much you drink is an evidence-based way to improve health.

Many new year resolutions focus on weight, yet long-term health is shaped by a much wider set of habits. Small, realistic steps can add up to meaningful improvements in health throughout the year.

This article is adapted from The Conversation, a nonprofit news organization dedicated to sharing the knowledge of experts. It was written by Rachel Woods, a senior lecturer of physiology at the University of Lincoln.