Setting Goals for 2026 – 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?
Get free, one-to-one support from the comfort of your home.
Call us on 0800 122 3866 and let our experienced team help you take the next step toward a smoke-free life.
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:
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Gradual weight loss: 1–2 pounds per week is safe and sustainable
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Balanced eating: Prioritize wholegrains, lean proteins, fibre-rich veggies, and unsaturated fats
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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:
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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.
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Try new activities: Dancing, swimming, yoga - find what you enjoy
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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:
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Set a quit date and prepare mentally
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Use nicotine replacement therapy or prescribed medications
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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:
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Set drink limits per week and be mindful of measures of spirits
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Choose alcohol-free days such as only drinking alcohol at weekends
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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:
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Personalised 1-1 coaching or group-based support to provide evidence-based dietary and exercise recommendations to enhance weight control and become more active
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Smoking Cessation Programmes offering Nicotine Replacement Therapy and behavioural support
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Alcohol reduction support to help better understand and improve your drinking habits
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Regular check ins to help keep you accountable and on track with your goals