Food

Goal setting: Never too late to start

Tips to help you set meaningful nutrition goals

Emiliano Pena

09 Jan 2026 • 7 min read

The festivities are over. Celebrations, eating out, seeing friends, perhaps having some drinks. And then come New Year’s resolutions. Eat a more balanced diet. Lose some weight. Build muscle. Improve blood sugar levels. Be more active. You name it.

Resolutions can be a helpful starting point, but they can also feel daunting. As the year goes by, motivation may fade, progress may feel slow, and we might give up because results are not what we expected or because changes feel hard to fit into everyday life. So, what can we do differently?

Motivation

You have set your resolutions. Now it is worth asking: what is the motivation behind them? Identifying what truly matters to you can give you an extra boost, especially during moments of uncertainty. Is it to support your health overall? To have the energy to join loved ones on long hikes or cycling holidays? To feel more present, focused and connected in daily life? Your motivation is personal, and reconnecting with it can help keep you moving forward.

Goal setting

Resolutions are meaningful. They reflect a desire to improve and could be seen as the destination. Motivation, on the other hand, is the fuel that helps you keep going. But even with a destination and fuel, a journey is much easier with a map.

This is where goal setting comes in. Just like with most journeys, there may be different routes to reach your destination. The choice is up to you. For example, you may want to eat a more balanced diet. That could be your destination. The routes to get there might include eating more fruit and vegetables, increasing dietary fibre, or prioritising lean protein sources, to name a few.

Strategies: SMART goals, reframing success and planning

Once you have identified possible routes, it helps to plan the journey. You could try to travel a very long distance in one day, but that may leave you exhausted the next. You also need to consider how sustainable the pace is.

When setting goals, focusing on SMART goals can make a meaningful difference. SMART goals are Specific, Measurable, Achievable, Relevant and Time-specific. Think of them as creating a structure that feels supportive and not overwhelming, rather than aiming for perfection or following rigid rules.

Another important aspect is your definition of success. Is success only possible if you fully achieve your goal, or does achieving 80% also count? For example, if your goal is to lose weight and you lose some (but not all) of it, while also feeling more energised and focused, could that still be considered a success?

SMART goals in practice

Here is what a SMART goal could look like in real life: to lose 10 lb (around 4.5 kg) over 6 months.

This goal is:

Specific: it focuses on weight loss.
Measurable: progress can be tracked.
Achievable: gradual weight loss over several months is generally considered realistic.
Relevant: if your motivation is to support your overall wellbeing.
Time-specific: it includes a clear timeframe.

A less SMART goal might be: "To lose two stone in 3 months." While ambitious, losing that much weight in such a short time may be very difficult to sustain solely by focusing on what you eat.

Weight loss is just one possible goal. The same principles apply if your aim is to improve energy levels, support training, manage blood sugar levels, or build a healthier relationship with food.

Turning goals into actions

Once you have defined a SMART goal, it can help to break it down into smaller, manageable actions. These should feel realistic and fit your lifestyle and preferences. For example, actions that may support a weight-loss goal could include filling half of your plate with vegetables to increase fibre intake (which supports gut health and satiety) or including a lean protein source at meals to help you feel fuller for longer. If your goal is to support focus at work and you have realised you do not drink enough fluids during the day, increasing your daily hydration by keeping a water bottle nearby could be a good start.

It often works better to focus on a few doable actions at a time, rather than a long list that may feel overwhelming. You can always review your progress and adjust as you go.

Be kind to yourself

Your wellbeing journey may not always be smooth. Sometimes the road may feel winding or uneven. Some days you may move faster than others, and on some days you may need to slow down.

What matters most is that every small action contributes to progress. Even if you are not consistent every day, it can be helpful to look back and recognise how far you have already travelled.

Celebrate small wins

Small wins count. That pound less, that extra energy, regularly eating colourful meals, taking time to enjoy food, or sharing meals with others can all be meaningful achievements. You do not need to wait until you reach your final destination to celebrate. Each step along the way can contribute to your wellbeing.

Enjoy the ride

Setting goals can feel challenging, but thoughtful planning and regular support can make the difference. Remember, you are not alone: others may be navigating similar journeys, each with their own motivations and experiences. Connecting with others can help you stay motivated and feel supported throughout the journey. If you think you need extra support setting nutrition-related goals that suit your preferences, needs and lifestyle, consider discussing them with a healthcare professional, such as a registered dietitian.

There is no single right way to approach wellbeing. Start where you are, choose what feels supportive, and allow your goals to evolve as you do. May your wellbeing journey this year be a colourful and nourishing one.

Spread the love with food.

Emiliano Pena photographed by Gareth Johnson

Emiliano Pena is a dietician based in London

This article is for general information only and is not a substitute for personalised medical or nutritional advice.