Simple Resolutions: Setting Goals You’ll Actually Achieve!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

simple resolutions

Want to really ensure your new year's resolutions don't fail? Start with simple resolutions you know you can achieve!

With simple resolutions, you can effectively meet your goals and improve your nutrition, fitness, and overall health and wellness.

Set simple targets to help you achieve the much-needed successes you deserve.

Creating simple resolutions is an excellent way to feel a sense of accomplishment and stay on track with your health this new year.

Set easy goals and track the small steps, which, when added together, can make a big difference in the way you look and feel.

No resolution is too small!

Set simple targets to ensure you can maintain each one for the rest of the year.

The simple resolutions that are right for you depend on your health, lifestyle, schedule, and preferences.

Choose resolutions you can stick with long-term, regardless of how simple or small they are.

Avoid setting targets that are dramatically different from your usual routine.

Baby steps work best when setting simple resolutions is your goal.

Choose the simple resolutions you feel excited about tackling and keep the momentum rolling all year!

Learn how to turn your new year’s reflections into real goals!

15 Simple Resolutions for the New Year

When deciding on simple resolutions this new year, use the following sample goals as a guide!

1. Walk or Climb Stairs Every Day

Regardless of whether or not you have time for planned exercise, make time to go for walks or climb stairs every single day!

This resolution could be as simple as walking your dog for 15 minutes each day, walking for 30 minutes after dinner to lose weight, or climbing stairs at the office while on your lunch break!

You likely won't break too much of a sweat, so you can walk or climb stairs without worrying about having to change or take a shower afterward.

2. Use a Sit-Stand Desk While Working

If your job requires to you be at a desk all day, consider getting a sit-stand desk!

Stand up as much as possible throughout the day, as being sedentary puts you at risk of weight gain and many chronic diseases.

Aim to sit down at least 1 hour less every day this new year!

3. Exercise at Least 4 Days Per Week

You don't have to work out every day to get or stay in shape but aim to complete planned exercise at least 4 days per week!

If you already work out four days weekly, set a simple resolution of accomplishing 5-6 days of planned exercise weekly.

Track exercise days in a journal to ensure you succeed at your new year's resolution.

Pick weightlifting, jogging, cycling, rowing, stair climbing, using an elliptical machine, swimming, or playing basketball or other sports!

Even if you only have 20 minutes a day to complete a planned exercise, these short workouts can be highly effective!

Bump up the intensity of your workouts or consider high-intensity interval training (HIIT).

4. Lift Weights at Least Twice Each Week

Setting specific exercise goals helps you complete the most effective muscle-building workouts this new year.

Weightlifting is just as important as cardiovascular exercise to build or maintain muscle mass, as well as minimize body fat.

Choose the simple resolution of lifting weights at least two times per week!

Work all your major muscle groups at least 1-2 times weekly, including your quadriceps, hamstrings, calves, butt, abs, chest, upper and lower back, shoulder, biceps, and triceps.

Here's how lifting weights can help you live a longer and healthier life!

5. Eat 3 Servings of Vegetables Daily

Many busy dads don't eat enough vegetables to meet their body's vitamin, mineral, and fiber needs.

A simple resolution is to consume a variety of vegetables each day and ensure you get at least 3 servings.

Doing so helps you avoid unplanned weight gain, keeps high cholesterol and heart disease risks low, and reduces your chance of developing diabetes.

It can prevent nutrient deficiencies and give you a boost of energy.

Fill half of each plate of food with colorful vegetables at least 3 times daily.

Eat vegetables as a side dish, drink vegetable juice, or add veggie powder to your protein shakes!

Sneak extra vegetables into salads, soups, omelets, stir fry, casseroles, pasta or rice dishes, and more!

6. Consume 3 Servings of Dairy or Plant Milk

Consuming 3 servings of dairy foods or plant milk daily offers a variety of nutritional benefits.

The Dietary Guidelines for Americans also recommends this goal!

Dairy foods and drinks offer you high-quality protein, aid in healthy weight management, and are a good source of calcium, vitamin D, and many other essential micronutrients.

Choose milk, plant milk, cottage cheese, reduced-fat cheese, Greek yogurt, plain kefir, or low-sugar protein shakes at least 3 times daily as a simple resolution this New Year!

7. Drink 16 Cups of Fluids Each Day

To keep energy levels high and help your body function at its best, set a simple resolution of drinking at least 16 cups of fluids every day!

Focus on drinking water.

However, milk, plain kefir, plant milk vegetable juice, 100% fruit juice, coffee, tea, and protein shakes also count toward your 16-cup daily fluid goal!

If one of your new year's resolutions is weight loss, try drinking 2 cups of water before each meal to keep you full from fewer calories.

Doing this makes weight loss much easier.

Track your fluid intake throughout the day by drinking from bottles or cups that hold known amounts.

For example, 1 cup of fluid equals 8 fluid ounces.

8. Lose 1-2 Pounds Each Week for Weight Loss

If your simple resolution is to lose weight, make weekly weight-loss goals attainable and set a final number you can stick with all year long.

Losing 1-2 pounds weekly is safe and highly effective for long-term healthy weight management.

Step on the scale each day to ensure you meet daily and weekly targets.

Studies show that weighing in daily is effective for weight loss and adopting healthy habits for a lifetime.

Step on the scale at the same time every day for best results and allow the Fit Father Project 30X (FF30X) weight loss program to help you stay on track with your weight loss journey!

What is a good rate of weight loss? Check out these weekly weight loss expectations to guide you on your weight loss journey.

9. Cook at Home More Often

Cooking at home more often is a simple, yet highly effective new year's resolution.

Studies show that dining out increases your risk of weight gain and a higher body mass index (BMI).

Set a simple resolution of eating out just 1-2 times (or less, depending on your lifestyle) each week!

Cooking at home is often a cheaper alternative to dining out and makes it easier to plan nutritious menus.

Aim to fill have of each plate of food with vegetables and the other half with healthy protein foods plus fiber-rich starches or nutritious fats to create the perfect plate!

10. Eat Protein Foods at Each Meal

Protein foods are beneficial for your body for a variety of reasons.

Protein helps you maintain muscle mass and healthy body weight, as well as a higher metabolism.

It helps you feel full from fewer calories and keeps your skin, nails, and hair healthy.

Choose some of the following nutritious protein foods during each meal: turkey, chicken, duck, very lean red meat, fish, seafood, and eggs, as well as legumes, nuts, seeds, or seitan.

Milk, plant milk, cottage cheese, plain kefir, Greek yogurt, reduced-fat cheese, and low-sugar protein shakes and bars are also excellent sources of protein!

11. Eat More Fiber-Rich Plant Foods

Plant foods are loaded with vitamins, minerals, fiber, antioxidants, and many other essential nutrients.

Aim to fill at least 3/4 of each plate with plant-based foods.

Choose vegetables, fruits, whole grains (wild rice, quinoa, brown rice, oatmeal, whole-grain pasta, whole-grain bread, etc.), legumes, nuts, seeds, and avocados.

Examples of legumes include peas, dried beans, and lentils.

Fiber-rich plant foods offer a variety of nutritional benefits.

Examples include healthy weight management and a low risk of high blood pressure, high cholesterol, diabetes, heart disease, other chronic conditions.

12. Stop Drinking Soda and Diet Soda

If you're a soda drinker, make a simple resolution to stop drinking it or at least cut back on your soda intake.

This includes regular soda, as well as diet soda containing artificial sweeteners.

Such sweeteners can alter your gut microbiome, increase insulin production, and boost cravings for sugars and sweets.

Some studies show that diet soda is linked with decreased satiety and weight gain.

So, steer clear of any type of soda if you can this season!

Learn more about the dangers of artificial sweeteners.

13. Take Dietary Supplements Designed for Men

Choose a simple new year's resolution this year of taking multivitamins or other dietary supplements as directed by your doctor every day!

Doing this helps boost your energy levels, reduce the risk of nutritional deficiencies, improve overall health and wellness, and lower your risk of chronic diseases.

Check in with your doctor about taking heart support supplements, joint health supplements, probiotics, omega-3 supplements, protein supplements, supplements that support immunity or hormone balance, or other dietary supplements for men.

14. Work Out Your Ab Muscles Daily

While it's usually best not to work the same muscle groups day after day, your abdominal muscles are an exception!

You can exercise your abs every day of the week, or nearly every day, especially if you change up ab workout routines often.

Choose side planks, other oblique exercises, plank jacks, mountain climbers, burpees, shoulder-touch planks, crunches, sit-ups, leg raises, or other highly effective ab exercises to achieve or maintain six-pack abs.

15. Sleep at Least 7 Hours Each Night

As important as sleep is for your body, many busy dads don't get the sleep needed to maximize their health and wellness.

Research shows that getting at least 7 hours of sleep each night reduces your risk of unplanned weight gain, obesity, high blood pressure, diabetes, heart disease, stroke, depression, and death from all causes.

Choose a simple resolution of getting at least 7 hours of interrupted sleep each night. Keep a sleep journal to make sure you meet your nightly sleep goals.

To get the best night's sleep possible, set a regular bedtime, sleep in a cool dark room, avoid late-night workouts or eating binges, don't go to bed hungry, and avoid caffeine, smoking, alcohol, and screen time right before bed.

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25 More Simple Resolutions for the New Year

If you're looking for additional simple resolutions to consider this new year, here are a few more ideas!

  1. Drink alcohol no more than once weekly
  2. Find an active hobby
  3. If you're a smoker, stop smoking
  4. Be on time for events
  5. Keep a gratitude journal
  6. Spend more time with family and friends
  7. Go on weekly date nights with your spouse
  8. Make a budget and stick to it
  9. Drink more protein shakes
  10. Keep a daily planner
  11. Set career or income goals
  12. Set a regular bedtime and stick to it
  13. Limit social media activity
  14. Stop eating fast foods
  15. See your doctor each year for a physical
  16. Limit screen time or look at your phone less often
  17. Read one book per month
  18. Eat more organic foods
  19. Volunteer at least once a month
  20. Exercise at least 20 minutes daily
  21. Do at least 2 chores or yard work every day
  22. Weigh Yourself Daily
  23. Schedule at least 20 minutes daily to relax
  24. Take care of your skin, nails, and hair
  25. Eat fewer desserts

You don't have to go overboard when coming up with attainable goals.

Start by picking just a few that match your preferences and lifestyle.

You can always add more resolutions after effectively achieving your initial goals!

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Simple Resolutions: Get Started Today!

Consider the feasibility of simple resolutions this new year and every year!

Make a list of your favorites and narrow them down if needed.

Try to attain at least two or three simple resolutions for an entire year and add to your goal list as needed based on how many successes you're having!

If you need extra motivation to stay on track with your health and fitness goals, let the Fit Father Project guide you.

The highly effective program, designed specifically for buys dads over 40, offers some of the following benefits:

  • Social support from other fit dads
  • Online health coaching from medical experts
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  • Custom meal plans and menus
  • Weekly newsletters
  • Delicious, healthy recipes
  • And more!

In addition to coming up with simple resolutions this new year, consider trying a free FFP meal plan and workout to get and stay motivated for superior health!

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If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on simple resolutions.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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