Why your health resolutions don’t need to be extreme

The new year started, bringing with it the familiar list of resolutions for a healthier lifestyle. But beware of falling into the same trap as in previous years. Setting overly ambitious goals can quickly lead to discouragement and, often, early abandonment. This year, as a change of approach, why not focus on simple, concrete and achievable goals, ones that motivate and can be sustained?

This mindset is important given the worrying findings of the Lebanon STEPS Survey 2024, conducted by the World Health Organization (WHO). Non-communicable diseases remain the leading cause of mortality in Lebanon, accounting for 91% of death in 2018.

Several risk factors drive this trend: alcohol consumption (8.4% of men aged 18-44 reporting heavy episodic drinking with more than six drinks in a single occasion); tobacco use (52.1% of adults); low fruit and vegetables intake (2.5 portions per day, well below the five daily portions recommend by the WHO); and high salt consumption (36% frequently add salt at the table).

Physical inactivity is common with 35.6% of adults failing to meet WHO’s minimum recommendation of 150 minutes per week, while 67% of adults are overweight or obese. Elevated blood glucose levels and hypertension affect 17.6% and 34% of adults respectively, and depression is reported among one in four adults.

In the face of these troubling findings, adopting healthier lifestyle habits has become imperative, without placing excessive pressure on oneself. How can people improve their diet, become more physically active and reduce risky behaviors without completely overhauling their daily routines? Dr Rony Abboud, physician and nutrition specialist, shares his advice tailored to local realities, to help individuals start 2026 on solid and sustainable foundations.

Drink less, but smarter

Try to enjoy alcoholic drinks occasionally and aim to reduce your overall consumption. A simple tip is to alternate each alcoholic drink with a glass of water or a non-alcoholic beverage. This year’s challenge: cut your alcohol intake by at least one third compared to your usual habits.

Bring colors to your plate

Don’t skimp on vegetables. Add red, green, yellow, orange and other colorful varieties to at least two meals a day. Short on time? Ready-to-use vegetables and seasonal pre-prepared salads are valid options.

If you are trying to lose weight, order your salad without dressing. Opt instead for a light or homemade dressing using minimum amount of fat. For instance, replace the mayonnaise with yogurt. Skip oil in your vinaigrette or, limit it to one teaspoon.

If weight is not an issue, choose the dressing you enjoy most to enhance palatability. As a general tip, start your meal with vegetables to promote a feeling of fullness, which can help reduce the consumption of other foods, while also improving the absorption of vitamins and minerals.

Cut down on salt, gradually

Excessive salt intake is closely linked to high blood pressure. Avoid adding salt at the table and be mindful of processed and canned foods, which often contain hidden sodium. Herbs, spices, garlic and lemon are effective alternatives that preserve flavor. Not only do they enhance taste, but they also provide additional vitamins and nutrients.

Make sweets sweet again

Enjoy sweets occasionally rather than daily. But if you crave for sweets, limit yourself to one small portion, around 15 grams per day. Save richer desserts for special occasions. On the same note, be cautious with sugary drinks, such as soft drinks and fruit juices. Water should remain the primary beverage, with juices consumed occasionally.

Rethink smoking

Struggling to quit smoking despite repeated attempts? Here are some practical ways to cut down: limit smoking to certain times or locations, reduce the number of daily sessions, avoid, whenever it is possible, social situations where smoking is common, and keep your hands and mouth busy with alternatives such as chewing gum, drinking water, or snacking on healthy foods.

Sit less, move more

Don’t have time to exercise? You can still be active throughout your day. At the office, try to stand up every hour and walk for five minutes, and refill your water glass frequently to encourage extra steps. Whenever possible, take the stairs. Park farther away or walk for short errands instead of driving.

Try to include at least one outdoor activity when you go out. Exercising with a friend, whether at the gym or outdoors, can help with motivation and consistency. Over time, this regularity helps build a habit.

Protect your mental health

Feeling down? Don’t hesitate to seek support from family, friends, or even a specialist. There is no shame in doing so. Depression isn’t always visible, but it can be just as serious and painful as a physical injury. Regular physical activity can boost serotonin levels and help reduce symptoms of depression. Getting enough quality sleep is also crucial, as poor sleep can worsen mood and increase stress. For immediate support, you can call Embrace National Lifeline at 1564.

Rather than setting the bar too high, focus on small and manageable changes that can be sustained over time. After all, why not make your main resolution simply to do better than last year? Happy New Year.