14 New Year's resolutions you'll actually keep

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1) Change your health outlook

Instead of seeing it as all-or-nothing, look at health as a continuum, says family medicine expert Dr Rallie McAllister. "Every decision that I make moves me closer to one end of the continuum-good health-or the other-poor health," she says. "For instance, drinking a soft drink would move me in the wrong direction, while drinking a glass of water would move me in the right direction. By making small, positive decisions, I move closer and closer to good health."

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2) Integrate exercise

For most people, exercise is an add-on, something that they do if they can find time. It's much easier to accommodate if you find ways to incorporate activity into your daily routine. "Climbing the stairs to the third floor takes just a minute longer than waiting for the elevator. Likewise, jogging to the mailbox at the end of my driveway takes a minute or two, but it's so much better for me than simply leaning out my car window as I drive by," McAllister says.

This also goes for the office. Using a smaller water glass and implementing "email-free Fridays," where you walk messages to colleagues as opposed to sending them, can boost your step count and help you lose weight faster. "When we find reasons to stay active throughout the day, we can afford to miss an exercise session every now and then," McAllister says.

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3) Treat yourself to regular self-care

Many of us get so wrapped up in our busy day-to-day schedule that we forget to pause and give ourselves a break. One easy way to squeeze in self-care is to set aside 10 minutes for yourself every morning before you reach for your phone and start checking emails, says personal trainer Trinity Perkins. "Depending on how much time I have, I'll do things like lie in bed and take note of things I'm grateful for, put my phone on 'do not disturb' until I've finished my morning workout, and read for pleasure while enjoying my morning coffee. Starting the day with a dose of solitude set the tone for my entire day and made for a much calmer year," Perkins told Prevention previously.

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4) Say goodbye to fad diets

Losing weight is a staple resolution...which could explain why so many diets fail, says Nadia Rodman, RD, registered dietitian for Curves Health Clubs and Fitness Centers for Women. "It's fine to have weight loss as a goal, but instead of following the latest diet craze, focus your efforts on eating healthfully," she says. Though that's not to say fad diets get everything wrong. Steering clear of empty calories and loading up on whole food and healthy fats are steps in the right weight loss direction.

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5) Embrace cleaner products

Over the past few years there's been increased interest in cleaner alternatives for home and beauty products, which are so often filled with toxic chemicals that pollute our bodies and homes. Nurse Eliza Bacot told Prevention previously that she decided to slowly swap in healthier products. "Every month, I chose one product-January it was dishwashing liquid, February was stainless steel cleaner, March was body wash, April was hand soap, and so on-and replaced them with healthier, natural alternatives (who knew that lemon essential oil was a fabulous degreaser that also does wonders for stainless steel?)," she said. "It's been 3 years, and it's a resolution that's still going strong."

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6) Head back to the kitchen

"Have you noticed that kitchens are getting fancier and fancier, yet fewer and fewer people are actually using them?" Rodman says. The beauty of resolving to do more of your own cooking is that you gain more control over the nutritional quality of your meals. Rodman's suggestion? "Prepare your own food from fresh ingredients. You will save kilojoules and money, and you will be healthier for it,” she says.

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7) Don't deprive yourself of your favourite foods

Completely cutting out certain foods-especially those you're particularly fond of-is setting yourself up for failure," says dietitian Jason Ewoldt. "When someone takes an all-or-nothing approach to bettering their eating habits, the likely result will be bingeing on the restricted food in the near future, followed by feelings of guilt or shame," he told Prevention previously. He suggests focusing on incorporating more healthy, nutrient-rich foods into your diet while still allowing yourself the occasional treat so you never feel deprived. So go ahead-enjoy that chocolate chip cookie.

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8) Sign up for a race

One excellent goal to set in January is to participate in a competition like a 5K. Sport psychologist Dr Chelsi Day told Prevention previously that she recommends setting a specific date and actually signing up for a race within the first week of January. That way, you've already committed, and you have a very clear goal to work toward over the next few months.

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9) Unplug daily

Thanks to modern electronics, we're switched on and tuned in 24/7-and more stressed than ever. Not to mention a growing body of research finds that media overload can increase your risk for depression, social anxiety, job burnout, and even allergies. The solution? "Spend an hour, 10 hours, or a full day without your cell phone, Blackberry, computer, or games," urges dietitian Ashley Koff. "What will happen if someone can't reach you or you can't reach someone else at a moment's notice? Where will your imagination take you?"

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10) Start a food journal

A crucial step to changing unhealthy food habits is simply being aware of what you're consuming on a daily basis, says dietitian Kristi King. "Write down your goals and what you're eating-food journals are eye-opening to what you are actually consuming," she told Prevention previously. A 2008 study also found keeping a food diary doubled a person's weight loss, so if you're trying to slim down, keeping a personal account of your meals and snacks is an excellent first step.

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11) Conquer clutter

Another way to reduce your stress level (and boost your mood) is to work on clearing out the clutter in your home. "Living in the midst of clutter saps your energy," says regenerative medicine expert Dr Thom Lobe. "Clean up your mess, and it will open up your life for more positive energy."

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12) Find a gym buddy

"Look for a New Year's resolution buddy that can make you accountable for meeting your goals," says dietitian Angela Ginn-Meadow. Whether it's a coworker, best friend, or family member, having an accountability partner who can either accompany you on your workouts or even just be there to encourage you when you feel like giving up is crucial. One study from the US found that more than 70% of participants successfully completed their goals when sending weekly progress reports to a friend

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13) Get your financial house in order

There's no time like the present to lay out a plan for saving more and spending less. To get started, marketing expert Dr Jim Roberts recommends establishing an emergency fund of $2,500 and reducing your credit card use for an entire year.

Other saving secrets? Live below your means. If you do it consistently, you're automatically saving consistently. Aim to save at least 10% of what you earn after taxes-15% if you're over 35 and haven't started yet. If you can't save 10%, start by saving something and watch that stash start to grow.

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14) Embrace generosity

Few things are as easy or provide as much instant gratification as donating time or money to people in need. "Give away 1% more of your income than you did last year; volunteer at a food bank in the middle of summer; go out of your way for someone who seemingly has nothing to offer you," says Kathy LeMay, founder, president, and CEO of Raising Change, a fundraising organisation working for social change. "When you unleash your generosity potential, your life will be the better for it."

It's true, says a study from Duke University and the National University of Singapore. Researchers looked at survey data collected from more than 3,200 middle-aged people who were asked questions related to the frequency of their volunteer work and their mental and physical health. The results? Those who volunteered also experienced a lasting boost in "eudemonic" well-being, or feelings that life has purpose.

Before you say you're too busy, know this: It's not about how much time you give, it's about forming an identity as a volunteer, says sociologist Dr Joonmo Son. "That means you have to give back regularly enough to consider the activity part of who you are," he says. In his research, that meant volunteering 3 or 4 hours a month-but it could take even less for you.