If weight loss, diet, or exercise have made it to your list of 2025 New Year’s resolutions, you’re in good company. Of Americans who made resolutions in 2024, Pew Research Institute reports, 79% made at least one related to health.
Of course, those goals we set early in the year don’t always stick. According to the same report, 41% of people failed to keep all the resolutions they made. It’s easy to set a health or weight loss goal at the start of the year, especially when we’re feeling refreshed and motivated. But when it comes time to make those resolutions a reality, life sometimes gets in the way.
That’s why breaking up the challenge into small, easy milestones can make a world of difference. When we set goals to incorporate small habits, they become second nature—and, therefore, easier to maintain.
In addition to introducing healthy habits, you may be interested in bolstering your weight loss efforts with one of several new weight loss medications called GLP-1s. We’ll touch on these more below, but if you’re wondering if they may be a good fit for you, feel free to connect with one of our Wellness Advisors.
Keep reading for tips on keeping your New Year’s weight loss resolutions on the right track with healthy habits, and learn more about how weight loss medication can help you achieve your goals in 2025.
What is semaglutide?
Semaglutide belongs to a class of medication called GLP-1 (glucagon-like peptide-1) agonists, created to treat type-2 diabetes and obesity. Though there are several GLP-1 medications, you may have heard of a few of them, including Ozempic and Wegovy (semaglutide) and Zepbound and Mounjaro (tirzepatide).
GLP-1 medications contain an active ingredient (like semaglutide or tirzepatide) which works to manage glucose levels and appetite. Clinical studies show that, when paired with a healthy lifestyle and dietary habits, GLP-1s can significantly aid in weight loss.
Healthy habits for weight loss and maintenance
While weight loss medication can be a helpful tool in achieving your goals for the new year, creating small, actionable habits is key to success. Drastic changes are often unsustainable, but research shows that forming small, clear-cut habits can have a positive impact on health and weight loss. Keep reading to discover healthy habits that are easy to incorporate (and stick to).
Make mealtimes mindful
Mindful eating is just what it sounds like. This practice refers to paying close attention to our food, as well as our experience and emotions, as we eat. Mindful eating homes in on the process of eating, rather than any outcomes—though experts see the practice as a beneficial aid in healthy eating and weight management.
So, how to incorporate it? Fortunately, eating mindfully is a habit you can start practicing immediately. It’s all about staying present while you eat a meal or snack and paying close attention to what you’re eating (and even how you’re eating it). Here are some tips to get you started:
Tune into hunger cues: Pay close attention to how you feel when you have the urge to grab a snack. Ask yourself: Am I hungry or am I eating for some other reason, like boredom or stress? If the reason is hunger, make note of how your body sends you this signal. Noting our body’s hunger cues can help us stay present and avoid mindless snacking.
Ditch the distractions: It’s tempting to pick up our phone or turn on the TV while eating, but these habits can distract us from how our bodies are feeling as we eat. If we’re distracted during mealtimes, we’re more likely to miss the signals our body sends us when we’re full, which can lead to overeating.
Engage your senses: How does your food taste and smell? What does it feel like in your mouth? Can you pinpoint different flavors or textures in each bite? Engaging each of our senses as we eat allows us to remain mindful, slow down, and appreciate each bite.
Achieve a leaner, stronger, and healthier you!
Drink plenty of water
While you probably know that proper hydration is associated with a host of health benefits, you may find yourself wondering: can drinking more water help me lose weight? Research shows that drinking water can help you consume fewer calories and may even help boost your metabolism.
The effects of hydration prove even more impactful when we replace other drinks (like soda, juice, and alcoholic beverages) with water. This study showed improvements in weight management and a reduction in waist circumference.
In addition to these benefits, drinking water can help boost energy levels and help us feel fuller throughout the day. So, how to reap the benefits? Read on for a few tips to help you incorporate more water.
Make it part of your morning routine: To jumpstart your metabolism and get things moving, start the day off with a glass of water when you wake up in the morning.
Bring it with you: Invest in a reusable water bottle or thermos that you can carry with you throughout the day. If you have water on hand, you’re more likely to stay hydrated.
Add a twist: If you’re not keen on drinking plain water, try infusing it with a flavor you enjoy. Fresh herbs, fruit slices, or a squeeze of citrus can transform an unexciting glass of water into a tasty treat.
Make sleep a priority
Getting sufficient shuteye is pivotal to our mental, emotional, and physical health. Aside from the grogginess and irritability that comes with poor sleep, research shows that a lack of sleep can negatively impact our eating habits and metabolism, and it’s even associated with a higher risk of obesity.
We know sleep is critical for health and weight management. So, how can we be sure we’re getting enough of it? The CDC recommends 7 – 9 hours per night for adults. Here are a few tips, per the Cleveland Clinic, to improve your night’s rest:
Create a routine: Set regular sleep and wake times to help train your circadian rhythm, priming your body to fall asleep faster and wake up refreshed.
Keep bedtime calm: Start winding down an hour before it’s time to sleep, and put your mind to rest as you settle in. If you need help setting the tone for a calm night of sleep, try reading, meditation, or gentle stretching.
Cozy up: Make your bedroom a sleep sanctuary. Keep phones and tablets away from your bed, choose comfortable bedding you can’t wait to crawl into, and keep the temperature of your room comfortably cool.
More healthy habits to try out
As you set your health and weight loss goals for the new year, proper sleep, hydration, and mindful eating are an excellent place to start. Think of these as the foundation for your 2025 weight loss goals, then build upon them with other small-but-mighty habits:
Exercise daily: Even if you can’t commit to daily gym sessions, research shows that incorporating more movement into your daily routine has positive effects. Try to incorporate a daily walk, take the stairs instead of the elevator, or add a set of lunges to your morning routine.
Plan your meals: When we have a plan in place for meals, we’re more likely to make healthy choices. Prepping meals ahead of time is an excellent habit, but if you don’t have the time, try to stock up on healthy foods and make a mental note of what you’ll eat before mealtime arrives.
Keep an eye on portions: The recommended portion sizes of your favorite foods may surprise you. Measure out portions of your go-to foods to get an idea of how much you should be consuming, and try serving meals on smaller plates to make your portions feel more substantial.
Prioritize mental health: Mental health has a powerful impact on our physical health—in fact, research shows significant links between stress and weight gain. To stay in shape mentally, try out meditation or deep breathing, engage in stress-reducing hobbies, or consult with a therapist to find techniques that work for you.
Remember: Our bodies don’t transform overnight. Small, actionable steps and sustainable habits are key to helping you achieve your weight loss goals in the new year. Take it slow, track your progress, and celebrate every win.
Feeling inspired? To kickstart your 2025 weight loss goals, take our quick quiz to see if you qualify for semaglutide weight loss medication.