A Fresh Start for a Healthier You

It’s fair to say that December can be a tough month when it comes to achieving and maintaining our health and fitness goals. Social occasions with friends, work Christmas parties, and of course the big day itself can perhaps lead to overindulging a little, and to be quite honest, it’s something we should all be able to enjoy from time to time.

But before we know it, January rolls around with reality setting back in, we’re all back to work and school, with the cold and dark days still very much upon us. Despite this, many people view the turn of the year as an opportunity to make their resolutions, placing particularly emphasis on being more active, weight loss, stopping smoking, reducing alcohol, or a combination of these. However, just a few weeks in, we can often find ourselves falling back into our old habits, repeating this cycle on a yearly basis. But how can we ensure that we can sustain these habits throughout 2026 and beyond?

Weight Loss: Focus on Gradual Progress, Not Perfection

Losing weight isn’t just about aesthetics—it’s about improving your energy, mobility, and long-term health. Instead of chasing quick fixes and following restrictive ‘diets’, aim for:

Gradual weight loss: 1–2 pounds per week is safe and sustainable

Balanced eating: Prioritise wholegrains, lean proteins, fibre-rich veggies, and unsaturated fats

Mindful habits: Try to become more conscious of your food choices and practice portion control

Tip: Set a SMART goal like “Lose 10 pounds by April through walking and meal prepping.

Increase Physical Activity: Move more, Feel Better

Regular exercise helps to boost mood, strengthens your heart, and helps manage weight. You don’t need a gym membership to get started:

Keep yourself moving: Take the stairs instead of the lift, get off the bus a stop earlier, or park at the back of a supermarket car park - all movement helps.

Try new activities: Dancing, swimming, yoga - find what you enjoy

Set movement reminders: Break up long sitting periods with short bursts of activity

Tip: Aim for at least 150 minutes of moderate activity per week.

Smoking Cessation: Break Free for Good

Quitting smoking is one of the best things you can do for your health. It reduces your risk of heart disease, cancer, respiratory issues, and may other health conditions. Here’s how to start:

Set a quit date and prepare mentally

Use nicotine replacement therapy or prescribed medications

Seek support from professionals or peer groups – this has been proven to increase your chances of stopping for good

Tip: Track your triggers and replace smoking with healthier coping strategies like walking or journaling.

Reduce Alcohol: Less is More

Cutting back on alcohol improves sleep, mood, and liver health. You don’t have to quit entirely, just be mindful:

Set drink limits per week and be mindful of measures of spirits

Choose alcohol-free days such as only drinking alcohol at weekends

Explore alternatives like mocktails, alcohol-free beers

Tip: Keep a journal to track your drinking habits and identify patterns

How an Integrated Healthy Lifestyles Service Can Help

You don’t have to do this alone. The Healthy Lifestyle Services across ICE will provide expert guidance and support tailored to your goals. These programs include:

Personalised 1-1 coaching or group-based support to provide evidence-based dietary and exercise recommendations to enhance weight control and become more active

Smoking Cessation Programmes offering Nicotine Replacement Therapy and behavioural support

Alcohol reduction support to help better understand and improve your drinking habits

Regular check ins to help keep you accountable and on track with your goals

Start 2026 with a plan, not just a resolution. Your health is your greatest investment—make this year the one where you take control and thrive.

At Healthy Lifestyles Coventry, we don’t just help you quit—we help you thrive.

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