101 Health + Fitness Resolutions That Rock

by MyFitnessPal
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101 Health + Fitness Resolutions That Rock

In years past we’ve all probably made resolutions to get healthier, lose weight, sleep and exercise more. While our intentions may be good, these vague and sometimes overly lofty resolutions are usually swept under the rug and forgotten shortly after the start of the New Year.

To help you make 2015 your healthiest year yet, we put together 101 rockin’ health and fitness resolutions that won’t leave you feeling overwhelmed. Remember, small changes add up. Whether you choose one, two, or want to combine a few,  write yourself daily, weekly or monthly resolution reminders and, before you know it, they’ll become healthy habits!

Eating resolutions myfitnesspal

1. Take 1-2 minutes to log your food either just before, or right after every meal.

2. Swap out your large dinner plates for smaller salad plates.

3. Eat lean protein with every meal and snack.

4. Make fast food restaurants within 50 miles of your home off-limits.

5. Cap fried or fast food at 1 time per week.

6. Give up shopping the packaged snack aisle at the grocery store.

7. Steer clear of the vending machine. Bring your own fruit, nuts and bars with you from home–just leave the potato chips in the pantry.

8. Spend 15 minutes each week writing a healthful shopping list before heading to the grocery store–and whatever you do, don’t go there hungry.

9. Start reading and investigating ingredient lists on the foods you buy. Avoid foods with “partially hydrogenated” oils and added sugars like corn syrup.

10. Make 2-3 days worth of packable lunches at a time and just grab one from the fridge on your way out the door each morning.

11. Ditch dieting this year. We all know deprivation just doesn’t work. Make good choices most of the time and enjoy your indulgences guilt-free on occasion.

12. Eat veggies with breakfast two times per week. Saute some spinach, peppers and onions to go with those eggs. You can even make some veggie & egg muffins for a quick grab-and-go veggie-licious breakfast.

13. Have at least three food groups at every meal–a combination of fruit, vegetables, protein, grains or dairy will pack more nutrition and keep you feeling fuller, longer.

14. Look at food as fuel. When making mealtime decisions, focus on getting those nutrients your body needs to run its best: lean & plant-based protein, complex carbohydrates, healthy fats, vitamins & minerals.

15. Ditch mealtime distractions. Leave your desk, put down your cell phone or turn off the television. You’ll enjoy your food more and likely eat less.

16. Notice where your food comes from. When possible, support your local farmers and cut down on greenhouse gasses by choosing locally grown produce and livestock.

17. Read one book, cover to cover, about the food industry. Some of our favorites: In Defense of Food, The Omnivore’s Dilemma, Fast Food Nation, Salt Sugar Fat.

18. Eat meatless one day per week. Meatless Mondays are actually quite trendy!

Drinking resolutions myfitnesspal

19. Swap sugar-sweetened drinks for club soda with a splash of 100% juice.

20. Downsize your morning glass of juice to 4 ounces. For reference, 4 ounces is equivalent to ½ cup or ~120mL.

21. Set a two drink maximum on beer, wine, cocktails or sugar-sweetened sodas at parties and log them before the festivities begin.

22. Drink 32 ounces of water before lunch and another 32 ounces by dinnertime.

23. Go booze-free during the workweek.

24. Cap those fancy, high-calorie coffee drinks at 2 per week.

25. Trade soda for water (sparkling or still) at least once per day.

26. Add fresh fruit or cucumber slices to a pitcher of water for refreshing, calorie-free flavored water. We promise it makes drinking water more exciting.

27. Bring a water bottle with you every time you fly. Just make sure it’s empty before going through airport security and fill it up at a water fountain before boarding the plane.

28. Gradually cut down on the sweetener in your daily cup of coffee and be amazed as your tastebuds adapt. Just 1 less sugar packet per day cuts nearly 5,500 calories and almost 3 pounds of sugar out of your diet over the course of a year!

Cooking resolutions myfitnesspal

29. Cook with oils like olive, grape seed or canola instead of melted butter or margarine.

30. Substitute plain 2% Greek yogurt for sour cream, even on those baked potatoes.

31. Substitute bananas or apple sauce for at least half of the sugar in baking recipes.

32. Whenever you cook, make a double batch of dinner and freeze it into individual servings. That way you have a healthy meal for nights you’re too tired and may defer to take out.

33. Cook morning oats with low-fat milk instead of water for extra protein and calcium–and add some fruit for a nutritional bonus.

34. Cook 1 night more per week than you do now.

35. Plan out your meals every Sunday for the whole week. Write a shopping list while you’re at it to save time and money at the grocery store.

36. Once a week, bake something you would usually fry.

37. When baking, replace half of the fat (oil, butter, shortening) with Greek yogurt, or pureed avocado when baking chocolate cookies or brownies.

38. Instead of buying, bake sweet treats like cookies, cakes and pies. You’ll likely eat a lot less dessert if you have to make them from scratch.

39. Cook one new recipe a week. Check out CookingLight for quick, easy and delicious recipes, buy a new cookbook or ask friends for make-ahead recipe ideas.

40. Take a cooking or knife-skills class. Becoming a better, faster and safer cook is more incentive to make your meals at home.

41. Host a healthy potluck once a season. Have your friends to bring their favorite, healthy-but-you-wouldn’t-know-it dishes and swap recipes.

42. Roast vegetables you normally boil, steam or saute. You may just like them better! Brussels sprouts are one of our favorites to roast.

Exercising resolutions myfitnesspal

43. Try a new workout each month for the entire year. Some ideas: CrossFit, Zumba, boot camp, yoga, pilates, spinning, strength training and high-intensity interval training.

44. Make an standing exercise date with a friend 1 day per week.

45. Set a weekly activity goal in MyFitnessPal (150 minutes is what the CDC recommends) and log your active minutes in MyFitnessPal after every sweat session.

46. Plan your workouts in advance (one or two-weeks at a time) and be sure to work in variety so you don’t get bored.

47. Add one more strength session to your exercise regimen each week.

48. Sign up and train for a race in 2015. If you want to dive into running, check out these great tips!

49. Plan 1 additional active outing or workout for every social event on your calendar.

50. Mentally commit to morning workouts by packing your gym bag or set out your workout clothes the night before. It really does make getting out of bed easier.

51. For every hour you at your desk, set a timer and do 30-60 seconds of body weight exercises. Here are 8 to get you through the work day: push-ups, squats, burpees, lunges, jumping jacks, tricep dips, plank, mountain climbers.

52. Treat yourself to a personal training session once a month.

53. Try two new fitness apps each month. You may just get hooked on one! For an added bonus, check out some of our great partner apps and have your workout data automatically sync with MyFitnessPal.

54. Set up a small (and inexpensive) home gym with a mat, some light dumbbells, a jump rope and try one new, at-home workout per week.

55. Plan an active weekend reunion with friends once a month. Think destination road races, a hiking trip, hunting with the guys, exploring a new city by foot, or bicycle.

56. Do jumping jacks, crunches, squats, lunges or push-ups every time your favorite television programs cut to commercial break. And don’t cheat by fast forwarding through them if they’ve been recorded.

57. Instead of driving, bike or walk to work, to run an errand or visit a friend once per week.

58. Adopt a stair-only policy. If you have 6 flights or less to go and you’re not hauling a heavy bag, pretend elevators and escalators don’t exist.

Tracking resolutions myfitnesspal

59. Log your eats and exercise at least 5 days per week.

60. Make at least 1 new friend on MyFitnessPal each week. Our data shows, the more friends you have the more weight you lose!

61. Stay hydrated. Set a water goal in MyFitnessPal and meet it by tracking your daily water intake.

62. Log inches or centimeters (not just weight) every two weeks. Your body may be changing even though the scale isn’t moving.

63. Log exercises as you do them, or right after your workout–every time.

64. Make a goal to not exceed your calories by 100 at least 5 days a week.

65. Commit to always eating the minimum number of calories-which means eating back those exercise calories!

66. Meet your fiber goal 4 days out of the week. When that becomes easy, go for 5.

67. Choose one day each week to analyze your food diary and reports in MyFitnessPal. Look for foods that put you over your calorie, fat and sodium goals but also those that helped you meet your fiber, protein, vitamin and mineral goals.

68. Track your steps. Studies show that 10,000 steps a day can have big health benefits, and simply wearing a pedometer can influence you to walk more. Connect a step tracking device like Fitbit, Fitbug, Jawbone Up, or Lumo with MyFitnessPal and have your steps automatically sync with your exercise diary.

Sleeping resolutions myfitnesspal

69. Set a bedtime–preferably 7-8 hours before you need to wake up–and stick to it.

70. Stop working by 7PM every night.

71. Turn off phones, tablets, computers and televisions one hour before bedtime. The lights they emit stimulate your brain and make it more difficult to fall asleep.

72. Read a book, magazine or write in your journal each night before nodding off.

73. Abstain from eating and drinking 1 hour before you go to bed, to help you sleep through the night without having to make a trip to the bathroom.

74. Exercise early in the morning or mid-afternoon instead of late at night. Exercising too close to bedtime may interfere with your sleep.

75. Turn off the television and keep blinking laptops and other electronics in another room. Lights of any size or brightness can impact your sleep cycles.

76. Keep all phones, computers and tablets out of the bedroom, or at the very least, far enough away so you can’t reach them from bed.

77. Turn your alarm clock around and don’t look at it once the lights are off. Doing so only promotes anxiety about how long you’ve been awake or how little time you have left to sleep. Trust that your alarm will wake you when it’s time.

Mind body resolutions myfitnesspal

78. Choose 1 day per week to catch up with a friend or family member–make phone call, send an email, meet for coffee or go on a walk together.

79. Set aside a certain amount of cash each week for a solo getaway weekend.

80. Take 5-10 minutes every morning to do a light meditation or quiet stretching before starting your day.

81. Volunteer a set amount of time each month for a cause that is dear to your heart.

82. Check in with yourself once a week to asses how you feel physically, mentally and emotionally and jot it down in a journal.

83. Learn how to accept a compliment. Here’s an article to get you started.

84. Take a close look at your finances and make a budget for 2015.

85 When you catch yourself mindlessly surfing the web, power down your laptop, phone or tablet.

86. Open a retirement account and budget to save the maximum amount allowed by the end of the year.

87. Learn a new skill. Study a new language, take a workshop in sewing, crafting, woodworking, sign up for a cooking lesson… the possibilities are endless.

88. Plant a garden, preferably one that’s edible.

89. Get to yoga at least once a week.

90. Wear sunscreen religiously. Buy a daily moisturizer with SPF and keep an extra tube of sunblock in the car and in your travel toiletries so you’re never without!

91. Take a long walk with your loved ones (dogs count!) at least twice a week.

92. Back up your phone and computer on an external hard drive on the 1st of every month.

93. Take a digital Sabbath one day per week.

94. Kill the clutter. Go through 1 closet or bookcase per week and donate unwanted items and poorly fitting clothes to those in need. When those have been organized, section off the garage, basement, attic and tackle those next.

95. Set up a stand-up desk in your office and use it at least one hour per day. Encourage your co-workers to use it too!

96. Lose the negativity. Write down one thing you love about yourself in a journal each day.

97. Only purchase clothing that fits, flatters and makes you feel good–no matter how heavily discounted it may be.

98. Write down 5 things you want to achieve this year and check in on your goals every month to stay focused.

99. Swap a chemical-filled household cleanser for safer, more eco-friendly, vinegar.

100. Stop saving your china, silverware and favorite perfume/cologne for special occasions. Enjoy what you love every day.

101. Unsubscribe from 5 catalogs and email subscriptions per day until your inbox and mailbox are de-cluttered.

What health & fitness resolutions are on your list this year? 

About the Author


MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Make healthy choices and visit the MyFitnessPal blog and download MyFitnessPal (if you haven’t already).


58 responses to “101 Health + Fitness Resolutions That Rock”

  1. Avatar netra says:

    excellent list to follow by…

  2. Avatar Rochelle MacDonald says:

    I love #100!

  3. Avatar jj says:

    Fine, great advice, EXCEPT do not cook with olive oil – it is not stable. Olive oil is for salads. You can’t do better than ghee or coconut oil for higher temperature cooking.

    • Avatar charbros says:

      I totally disagree. I cook with Olive Oil all of the time. My Italian family would turn over in their graves if heard you.

      • Avatar VASEEQ NAEEM says:

        Oilive oil is the best among all oils for cooking. Especially extra virgin olive oil

        Bcoz it is in low saturated fat, high in monounsaturated and polyunsaturated fat which is very good for our whole body and heart healthy

        • Avatar Hunter says:

          I love to cook and I used to use olive oil (extra virgin) but for the last several months I have replaced that with Coconut oil. It is awesome and you can still taste the food and NOT the coconut oil.

    • Avatar Fernando says:

      Depends on the olive oil, if you use extra light you can cook with it at relatively high temperatures. Coconut oil is full of saturated fat and there aren’t enough studies to support its benefits, yet (I’m ready to change my mind when I read conclusive stuff about it, not internet-science material). For the record, the smoke point of extra light olive oil is 468 F while it’s 450 F for coconut oil, which means that coconut oil destabilize before extra light olive oil…

  4. Avatar ellenluck says:

    Thanks for the great list! Really good timing as I’m about to write down my goals for 2014

  5. Avatar ali says:

    Theres nothing wrong with cooking with butter. A TBS of it is 100cals and 1T of oil is 120cals.

    • Avatar lucky, lither, luminous Linda says:

      difference is butter is saturated fat, whilst oil isn’t. Saturated fat lines the arteries and the heart.

      • Avatar Colby says:

        Although for most oils you are correct, there are various oils that have excessive amounts of saturated fats, including coconut oil and some avocado oils. Many people assume that oils only have one type of fat, when in reality they have polyunsaturated, monounsaturated and saturated fats, however, there are different levels of each of these three. For example, olive oil is considered a monounsaturated fat but it does have small levels of polyunsaturated and saturated fat.

  6. Avatar Sarah says:

    Loved this list and shared it with others who might get a nugget of goodness for their new year too!

  7. Avatar Michelle says:

    Great list. I would love to see the ability to set exercise goals in MFP (say, corresponding with $45)!

  8. Avatar Walisa R. Dickson says:

    This is an excellent list!!!

  9. Avatar psychokitty says:

    29. Cook with oils like olive, grape seed or canola instead of melted butter or margarine.

    No. Butter is good for you.

    72. Read a book, magazine or write in your journal each night before nodding off..

    Don’t do it in bed, though.

    • Avatar Lorena says:

      butter is a saturated fat which has no nutritional value and stores as fat in the body…use coconut oil to cook.

  10. Avatar happypath101 says:

    LOTS of great ideas – even for someone that (almost) always packs a healthy lunch and (almost) never drinks pop. THANKS!

  11. Avatar Farnoosh says:

    So excited to join you guys – my hubby has lost 10 hard pounds (well they were hard before but not with MyFitnessPal) and now I have started using it. Hardest part is figuring out the calories in my juices and smoothies. But here we go :)!

  12. Avatar Mike Smukula says:

    Hi, I’m just getting started!

    • Avatar Juls says:

      It will be amazing to discover the beautiful you behind the extra pounds, as motivation set you mind on being free to move with ease, this is such a good healthy bonus.

  13. Avatar harp15 says:

    i need a converter from grams to ounces

  14. Avatar Rachel says:

    what a fantastic list really positive and doable I like the way it covers all of life!!

  15. Avatar M0m inTX says:

    I lived in Italy for 3 yr. love the food, came back to USA and can’t stumic cooked olive oil! it does change once heated past x temp. I do cook with low amounts of butter not margarine. Sharing this list with Many friends thanks. Blessing to all for to be healthier!!

  16. Avatar Lorena says:

    Declutter…good advice! this includes people, stress, negative thoughts, emails etc…ADD healthy and balance additions in your life: laughter, meditation, fun,positive influences, stability, self love

  17. Avatar Joanne Le'febour says:

    Thank you for this list as it all seems very achievable.

  18. Avatar Mohammad Nasr Ullah says:

    Phenomenal health & life tips for everyday use. Reading this marks a great start to 2014 – will share it with friends on FB!

  19. Avatar Mosey says:

    I love love love the list. It covers all areas of positive changes that can be achieved in a healthy life style.

  20. Avatar disqus_8XAqvxFQlc says:

    Super list, most of which are reminders than I need regularly. Just started logging my food intake and am amazed at the grazing and boredom calories I take in.

  21. Avatar skip says:

    Joined MFP in July 2013. Worked for me I lost over 40 Lbs. got a little ways to go but this makes it easier. MFP thank you!

  22. Avatar sid. says:

    It was rewarding how many of these I am already doing. I will add about 10

  23. Avatar Astew19927 says:

    This is a very good list, I shared it with my Facebook Friend. Very doable.

  24. Avatar tigerlilysandiego says:

    All great ideas but I gave up reading after 15–I’d be awesome to get these little reminders maybe 10 at a time every couple days

    • Avatar cupbearer1 says:

      It would be nice if there were some way MFP would
      get us back on track when we have been good at tracking and we stop. MFP friends should be committed to each other. Just a simple ‘miss you,’ reminder.

  25. Avatar PJDolly says:

    A good quality olive oil can be used for cooking and salads. I use it all the time. I found the whole list very helpful and inspiring.

  26. Avatar Stephen Albers says:

    The fat you eat is the fat you wear.

    • Avatar JaneyMay says:

      Like this comment a lot!

    • Avatar James says:

      Fat is healthy if it’s monounsaturated. Even saturated fat, e.g., butter, is ok in small doses. It’s more natural than any spread. Low fat eating for the last twenty years has led to an explosion in obesity in developed countries. The body needs only three things, fat, protein and fiber. anything else is optional. Cut the carbsa nd the sugar – embrace the (sensible) fat and protein.

  27. Avatar ritah says:

    cant wait to get back into it for 2014 have plently of weight to loose

  28. Avatar Nancy says:

    This is Awesome, Thanks

  29. Avatar MiaWyatt says:

    #37 Apple Sauce also works great in place of oil for moist baked goods.

  30. Avatar Louise Maxwell says:

    this is a very easy to follow and useful list…will definitely adopt some of them!

  31. Avatar Zigpig says:

    Love, love love this article. It will DEFINITELY help me tackle my unhealthy habits one at a time. Severe depression has derailed everything and reading this listing if simple changes just reminds me that hood health CAN be regained one simple step at a time. Love that MyFitnessPal put the effort into putting this out there. 2014 is going to be my ” get healthy year!”

  32. Avatar shinesun says:

    i will start

  33. Avatar souha says:

    woooooow really great advices thanks so much (^_^)

  34. Avatar mar says:

    go gluten free

  35. Avatar CathyKat says:

    right now im working on my water intake after i get knee situated i redisloacted agaed

  36. Avatar Lets_dooothis says:

    Hey guys I’m only a week and a bit into it I’m loving the app I’ve already lost 1 kilo. Please add me and we can help each other out I’m from Australia. My username is Lets_dooothis

  37. Avatar Shelia Turn says:

    I lost 168 pounds seven years ago and have to work on keeping it off. This sure helps me. Try it and you will like it.

  38. Avatar Gonna get fit says:


  39. Avatar Gonna get fit says:

    It’s very good advice well done my fitness pal

  40. Avatar Stephanie says:

    This is a great list! Thank you! 🙂

  41. Avatar Terry Darst says:

    I just wish I could find the weight loss chart on this site!

  42. Avatar Nicki Nash says:

    Hello All! I am excited to join your group and FINALLY lose this wait

  43. Avatar leo says:


  44. Avatar marie kristy says:

    I think this is an informative post and it is very useful and knowledgeable. Have such good writing skills and keep up the more fantastic work .thank u so much for dis post

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