Nutrition Goals That Stick Beyond February 2026

With the New Year often comes with, that “new year, new me” energy and it starts to build. Nothing wrong with improving yourself, sis! It's encouraged! You might be feeling the pull to refresh your routines, set new goals, and finally tackle some of the habits you’ve had on your mind. It’s easy to dive in with big plans and bold motivation. You might be saying to yourself,

"I just need more willpower." or

"I just need more motivation."

But if you’ve ever felt that momentum fade by mid-February (or let’s be honest, by week two), you’re definitely not alone.

Motivation and willpower aren't going to get you there. It has ebbs and flows. And instead of chasing quick fixes, this year is an opportunity to build goals that are rooted in intention and designed to last. And that begins with slowing down and tuning in. Self-reflection can help you clarify what's working for you and what isn't, and helps you to learn what matters most and identify where you’d like to make intentional changes in your routine.

A Gentle, Hormone Supportive Approach for Women in Peri- & Postmenopause

January motivation often fades, not because you lack discipline, but because many goals are built on perfection, restriction, and ignoring hormonal reality.

As a dietitian who works with women navigating PCOS and hormonal transitions, I want to say this clearly:

You are not failing. Your body is changing, and your goals need to change with it. It's time to work with your body, not against it.

Perimenopause and postmenopause bring real shifts in estrogen, progesterone, cortisol, sleep, mood, and appetite. Sustainable health during this season is not about doing more; it’s about doing what actually supports your body.

Reflect First, Not to Criticize, but to Acknowledge and Learn

Before setting new goals, pause and look at what did happen.

Ask yourself:

• What habits did I follow through on, even some of the time?

• What choices helped me feel calmer, more energized, or more connected to my body?

• What felt realistic for my life, stress level, and responsibilities?

Reflection is not about fixing yourself. It’s about recognizing progress without demanding perfection and learning more about yourself and your body. If a habit occurs 30% of the time, that’s still valuable information and still represents growth. 30% is greater than 0%!

Why All-or-Nothing Thinking Keeps You Stuck

Many women are taught that health looks like strict rules:

• Eat perfectly or don’t try at all

• Start over every Monday

• Push harder when things feel difficult

This mindset is especially harmful during peri and postmenopause. Hormonal fluctuations can affect:

• Mood and emotional regulation

• Hunger and fullness cues

• Cravings and stress eating

• Energy and motivation

Now, there's nothing wrong with having a challenge to push you through. It's important to remember, though, this challenge should not make you feel worse (too tired to get out of bed or finish your day, feeling starved or low energy, bored within two weeks.) These are the common outcomes I see when we push ourselves towards the prize too hard.)

When your body is already working harder to stay balanced, rigidity increases burnout. Flexibility is not weakness; it’s strategy.

Hormones, Mood, Mindful Eating & Intuitive Eating

For many women, especially women who already carry high levels of chronic stress, hormonal changes can make emotional eating or mindless eating more common. This is not a discipline issue. This is not a willpower issue. It's a strategy issue. Check out the most powerful strategies below that will help you keep the change.

Mindful eating offers support without restriction by encouraging you to:

• Check in with hunger, fullness, and satisfaction

• Slow down and eat more slowly without pressure to “eat less.”

• Release guilt around food choices

• Eat in a way that supports nervous system regulation

When cortisol is elevated, control-based approaches often backfire. Mindful eating helps rebuild trust with your body. Check out my mindful eating handout for mindful eating tips you can try in the PDF handout below:

Mindful Eating Master Handouts V2 (1).pdf

Download PDF • 485KB

Intuitive eating can also be helpful for hormonal imbalances. It can provide emotional and physical harmony and balance.

You’re not just recognizing hunger and satiety; intuitive eating also focuses on understanding emotional responses to food, finding satisfaction in eating, and recognizing how emotions play a role in food choices. If you want to learn more about the differences can see how either can serve you well, schedule an appointment below.

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Your Environment & Support System Matter

Willpower alone is not enough; your environment shapes your success.

Supportive environments may include:

• Healthier food options that are accessible and familiar, not just “healthy” on paper

• A calm space to eat without rushing or multitasking

• A schedule that allows for regular meals that are quick and easy

• People who respect your boundaries and health goals

Community and guidance matter. You deserve support that understands your lived experience, not advice that dismisses it.

How to Set Supportive Goals That Actually Stick (SMART, Not Strict)

Reflection is powerful, but it becomes even more effective when paired with a clear, flexible plan. This is where SMART goals can be helpful when used gently, not as another way to pressure yourself.

SMART goals are:

• Specific: Clear and focused

• Measurable: You can notice progress (pro-tip: don't have it focus on a number. I know that sounds crazy, but if you're measuring something, it's supposed to have a nominal amount. Here me out: I've been in this field long enough to know that focusing on a number on a scale or how many minutes I exercise can often lead to me feeling inadequate or I didn't measure up. It's helpful to turn your thinking around to something that's measurable based on what's subjective versus objective. Make it personal to you! Here are some of my clients' examples:

  • She will move my body three times a week (not focusing on time, at least not now. Right now, she's focusing on building the habit)

  • She will make her bed daily so she can feel more relaxed and improve her sleep. (Sleep is very important for balancing hormones.)

  • For overall progress, these are some examples my clients focus on besides a number on the scale:

  • One client measures her progress based on how well she fits in the airplane seats.

  • Another measures her progress based on how her waist beads fit versus a tape measure

  • There's the classic, and forever faithful one: How you feel in your clothes. Really think about your goal before making a commitment.

• Achievable: Realistic for your life right now- let's marinate on this one for a moment. So often, I have clients who want to set goals based on where they want their life to look now, versus where they are in the present. Be in the moment. We all have to start somewhere. You'll reach that proverbial mountaintop, and you'll be glad you did. But like many of us, once we've reached it, we ask what else? Your health should be viewed as a journey, not a destination.

• Relevant: Supports how you want to feel

• Time: Includes a check-in point

  
  

A Hormone-Supportive SMART Goal Example

Instead of:

“I’m going to stop snacking.”

Try:

“For the next two weeks, I will eat one meal per day without distractions, sitting down, and checking in with my hunger and fullness before and after eating.”

Why this works:

• It supports mindful eating (not restriction)

• It’s realistic during busy or low-energy days

• It allows flexibility while building consistency

• It works with hormonal fluctuations, not against them

Remember: SMART goals are meant to guide you, not control you. If a goal stops feeling supportive, it’s allowed to change.

Your New Year Nutrition & Wellness Goal Checklist

Use this checklist as a practical guide, not a test, to help you move forward with intention throughout the year:

• I reflected on what worked for me and what didn't work for me before setting new goals

• I acknowledged habits I did complete, even imperfectly

• I chose 1–2 focus areas instead of trying to change everything

• I created a SMART goal that fits my current energy and stress levels

• I adjusted my environment to make nourishing choices easier

• I released the need for perfection or all-or-nothing thinking

• I identified people or support systems I can lean on

• I committed to checking in with myself, not starting over

This checklist is something you can return to anytime, not just in January.

Shifting from January Goals to Year-Long Care

Instead of asking, “How do I stay consistent?” try asking:

“How do I support myself when life, stress, and hormones rise?”

📓 Try a Reflection Journal

A 365-day journal can help you move away from food rules and toward awareness. 

Use it to track:

• Energy and mood patterns

• Gentle wins (not perfection)

• How food feels in your body

• Stress, sleep, and cycle-related changes

This kind of reflection fosters consistency rooted in compassion, rather than pressure.

I'm adding a free section of my journal questions from my 365 journal below to get you started! Take the time to reflect and learn more about yourself. You owe yourself that time, and you have to want to put in the work to learn more about yourself! ❤️🙏🏾

A Gentle Introduction to Deeper Support

If you’re navigating PCOS, peri- or postmenopause, and years of diet culture, you don’t need another reset; you need support that honors your hormones and your life.

My PCOS & Hormone Support Program helps you:

• Break free from all-or-nothing thinking

• Support hormonal balance through nourishment

• Build sustainable habits without restriction

• Feel confident continuing past February, and beyond

This blog is your starting point. The program is where we personalize your care. Sign-up for a free 10-min consultation below to learn more.

Final Reminder

You are not behind. You are not undisciplined. You are not meant to do this alone.

Sustainable health is built through reflection, flexibility, and support, one compassionate choice at a time.  If you’re ready to stop starting over and start supporting your body, I’d love to work with you. Book your free

10-min consultation below.

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