Why most health resolutions fail—and what science says actually works
As wellness advice floods social media, experts point to a short list of science-backed habits that improve health—and a few popular resolutions you’re better off skipping.
Every January, millions of people resolve to improve their health. Many start with dramatic overhauls—cutting out entire food groups, committing to daily workouts, or vowing to reinvent their routines overnight. By February, those overly optimistic resolutions unravel, not for lack of motivation, but because they were unsustainable.
That doesn’t mean accomplishing your goals is a lost cause. Research shows that the New Year can be a great time to rethink your habits and prioritize manageable, science-backed changes to improve your overall health and fitness.
The challenge is knowing which habits those are. Wellness advice now floods social media, mixing legitimate science with viral fixes and one-size-fits-all routines. Choosing what to focus on has become as overwhelming as following through with your goals. Here’s what evidence suggests is actually worth aiming for this year—and which ones you can skip.
Do: Cut back on alcohol
In 2025, the U.S. Surgeon General issued a warning linking alcohol consumption to increased cancer risk, confirming the World Health Organization (WHO)’s stance that any amount of alcohol is unhealthy. The highest risk (21.8 percent) was among women who drank two or more drinks a day, but the risk fell by 3 percent when they drank half that amount, and over 5 percent when they only had one drink a week.
(If you’re going to drink, what’s the ‘healthiest’ way to do it?)
You don’t need to go cold turkey on alcohol to see benefits to your health—you’ll see improvements to your sleep quality, weight, and blood pressure if you start to cut back. The Centers for Disease Control recommends counting your current intake and creating a personal plan to set limits, including scheduling alcohol-free days and deciding how many drinks to have in advance.
Don’t: Rely on probiotics for gut health
Probiotics have become one of the buzziest supplements, but the science remains mixed. For some conditions, such as irritable bowel syndrome, researchers have identified specific strains that can help ease symptoms. But the type of probiotic that works for one person may do very little for another, and there are few reliable consumer tools to tell the difference yet.
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Otherwise, in healthy adults, dietary fiber may play a far more reliable role in supporting gut and overall health.
(Probiotics, prebiotics, postbiotics. What’s the difference?)
“Research suggests that people who eat the most fiber have up to a 30 percent lower risk of all-cause mortality compared to those who eat the least fiber,” says Avery Zenker, a registered dietitian at MyHealthTeam. “Yet it’s estimated that 95 percent of Americans aren’t meeting daily fiber recommendations.
Do: Simplify breakfast
Breakfast is often called the most important meal of the day, and evidence suggests that consistency matters. A 2019 study published in Nutrients found that people with regular breakfast habits had a lower risk of weight gain and coronary heart disease. “My patients who repeat a protein-forward breakfast, like eggs, Greek yogurt, cottage cheese, or protein shakes, lose more weight and regain less,” says Hector Perez, a board-certified bariatric surgeon at Renew Bariatrics.
Mornings are also when many people are most cognitively depleted, making food choices more difficult. Research on decision-making shows that repeated food choices can become mentally taxing over time, making consistency harder to maintain. Repeating meals—especially breakfast—reduces cognitive load and ensures you’ll get adequate protein intake. “Once breakfast stops being a decision, you’ll see the rest of the day stabilize because protein early blunts hunger hormones and reduces night snacking,” says Perez.
Don’t: Add protein to everything
Protein-rich foods have become nearly ubiquitous, with brands and content creators adding protein to coffee, yogurts, milks, desserts, and even café drinks. While protein is essential for building muscle and improving feelings of fullness, more isn’t always better.
“Research on eating behavior shows that hyper-fixating on macros can increase rigidity and anxiety around food, leading to eating disorders or orthorexia,” says Melodie Simmons, a licensed professional counselor and certified eating disorder specialist at Equip.
(Want a better high-protein diet? You don’t have to eat more meat.)
You can still increase your protein intake without overdoing it: “Your body needs all food groups and making sure you have one of each in a meal is a great way to ensure you're satiated and nourished,” Simmons adds.
Do: Prioritize social connections
While many wellness resolutions focus on diet or fitness goals, research consistently shows that social connection is one of the major players in our long-term health. According to the WHO, staying connected can reduce inflammation, improve mental health, and prevent early death. At the same time, isolation can increase the risk of dementia. Maintaining relationships by pairing social time with regular habits—like a weekly walk or run, a standing workout class, or a group meal—can make it easier to do so.
Don’t: Copy an influencer’s routine
It’s tempting to adopt the morning routine, supplement stack, or fitness program popularized by a favorite influencer. But there are very few universal solutions when it comes to health and fitness —and much of what goes viral online is optimized for engagement, not long-term sustainability.
Routines that work for one person are shaped by factors most content doesn’t show, like genetics, training history, sleep schedules, stress levels, and access to time and resources. Habits are more likely to stick when they’re aligned with an individual’s existing lifestyle rather than adopted wholesale. A 2024 study on personalized exercise prescriptions, for example, found significantly better long-term adherence when programs were tailored to the individual instead of standardized.
Do: Strength train before cutting calories
Before calorie restriction or long treadmill sessions, strength training should be a priority, says Perez. “I’ve seen many GLP-1 users constantly complain about weakness and muscle loss,” he adds. “People who lift early preserve lean muscle.”
(Aging isn‘t just about decline. Here’s how health improves as we grow older.)
Weightlifting can improve metabolism and help mitigate the risk of osteoporosis as you age. According to Tonal’s 2025 State of Strength Report, two 20-minute sessions a week were the minimum amount for members to see gains in strength.
