How to crush your 2025 health goals: Expert's tips for staying on track all year

AUSTIN (KXAN) – You’ve set your health and fitness goals for 2025, but now what? Experts emphasize that consistency is key, even when your goal feels far out of reach.

“Unfortunately, many people give up on their resolutions around six to eight weeks into the new year,” said Dr. Anne-Kathrin Eiselt, applied behavioral science director at Teladoc Health.

Teladoc Health is a platform that connects individuals with doctors, dietitians, therapists and other clinical experts. Eiselt holds a PhD in neuroscience and has more than 10 years of experience as a health coach. She said the key to developing new habits is accountability, asking yourself, “How badly do I want this?”

“The challenge lies in bridging the gap between wanting change and making it a consistent reality,” Eiselt explained. “Behavior change is difficult. We are creatures of habit, so overcoming unhealthy patterns can be incredibly hard.”

Eiselt advised against setting vague or overly ambitious goals. Instead, she said to create a clear strategy or action plan.

She recommended finding your “why” — the core motivation behind your health goal.

“Writing it down and revisiting it during tough moments can help keep you grounded," she said. "Why do you want to change? Why is it important? Writing it down can serve as a reminder when things get challenging."

For fitness goals, Eiselt suggested using the SMART framework: Set goals that are Specific, Measurable, Achievable, Relevant and Time-bound.

“Instead of saying ‘I just want to get fit,’ set a concrete goal like ‘I will walk for 20 minutes, three times a week, for one month.’ This is more actionable and trackable,” Eiselt said.

If you’re looking for additional support, Eiselt recommended investing in a health coach or personal trainer.

“A health coach can be especially helpful if you’re unsure where to start or have struggled with goals in the past. They can help identify barriers and provide accountability,” she said. “On those days when it’s hard to follow through — like when it’s raining or you’re just not motivated — having a coach can make all the difference.”

Another approach is reverse engineering your goal. Once you set your main goal, break it into smaller, manageable steps. This makes the process less overwhelming and more achievable. Eiselt also advised planning for setbacks and practicing self-compassion when they occur.

“Don’t be hard on yourself if you fall off track," she said. "Use self-compassion to get back on course without dwelling on past mistakes. Reflecting on the bigger picture – why you’re doing this – can help you refocus on your goals."

Celebrating milestones along the way is crucial. Eiselt emphasized the importance of recognizing smaller victories — can help sustain motivation.

“Keep a log of your progress, and don’t overlook the little wins,” she said.