The countdown is on as we usher in a new year and resolve to make change.
For millions of Americans, weight loss and improved fitness top the list of resolutions.
“I think one of the things to be most grateful for is a healthy body,” said Bonnie P. Gregory, MD, orthopedic surgeon with UT Physicians Orthopedics at Memorial Hermann | Rockets Sports Medicine Institute – Texas Medical Center.
A healthy body doesn’t have to break the bank. Gregory shares some quick tips to get fit in the new year.
Easy home workouts
Getting fit in 2026 doesn’t have to come with a steep price tag.
Skip the gym membership and begin by incorporating extra movement into everyday tasks.
“It doesn’t need to be something big or extensive to count as a workout,” said Gregory, assistant professor at McGovern Medical School at UTHealth Houston. “It can be as simple as incorporating a little extra movement throughout your day. For instance, if your mobility allows, park further away in the parking lot when heading to the store to get in more steps.”
Burning calories and increasing your mobility can be free, easy, and even fun if you incorporate small workouts into your daily routine.
She suggests dancing to music instead of sitting down to watch television. Add squats while you brush your teeth. Do lunges while vacuuming and calf raises while standing to fold laundry.
Gregory also offers a comprehensive video tutorial for easy at-home exercises.
“Getting fit or being more active can seem like a daunting task,” Gregory said. “But in reality, big changes are made through consistent, small choices we make throughout our day.”
Smart food choices
And for those resolving to lose weight in 2026, Tomás DaVee, MD, a gastroenterologist with UT Physicians Gastroenterology – Greater Heights, says it’s not necessary to splurge on meal delivery plans or specialty diet books and subscriptions.
“This is about behavioral change and mindset,” DaVee said.
Start slow. A series of small changes to your diet can add up. To successfully maintain a change in how and what you eat, DaVee recommends beginning with food swaps like these:
- Cauliflower rice instead of white rice
- Whole wheat pasta instead of regular pasta
- Multigrain or whole wheat bread instead of white bread
- Lean protein like chicken, turkey, or fish instead of red meat like beef, pork, or lamb
- Lentils and beans on a weekly basis
- Low-fat or skim milk instead of full-fat milk, half-and-half, or cream
- Homemade fruit or vegetable smoothie instead of a milkshake
- Sliced vegetables like carrots, cucumber, or broccoli instead of potato chips
- Fruit-infused water instead of soda or juice
- Nuts and seeds to satisfy salty cravings
- Fruit to satisfy sweet cravings
Where you get your calories from matters. Prioritize eating whole foods instead of processed foods, especially when it comes to snacks. Choose a banana or orange over a granola bar or trail mix with nuts and seeds over crackers.
“Processed foods can actually lead to weight gain,” DaVee said.
Eat slowly, without screens
How and where you eat your food are also important factors to enhance weight loss.
“Eating slowly gives your brain time to realize you’re eating, which will send signals to your brain when you’re full,” DaVee explained. “Likewise, when you’re watching a screen while eating, studies have shown your brain doesn’t process all the food you’ve eaten.”
Take the time to enjoy each meal, savoring it slowly without distractions like watching TV, checking emails, or scrolling through social media.
“If you eat your meal quickly, you’re going to consume more calories. If you eat in front of a device, you’re going to consume more calories,” DaVee said.
Walk it off
Taking a walk after eating will help with faster digestion, lower blood sugar levels, and regulate metabolism.
“I advise all my patients to take 10-15 minutes to just go for a walk after they eat,” DaVee said. “It’s very simple and has a big impact.”
Tips for plating
In every meal, half of your plate should consist of fruits and vegetables. One quarter of it should be healthy lean protein. The last quarter should be a lean grain, such as brown rice or multigrain bread.
“If you eat a balanced diet like this, you’re going to feel great,” DaVee said. “It’s difficult to do most of the time, so I also encourage walking after you eat, especially if you can’t reach the half vegetables recommendation.”
Perimeter grocery shopping
Meal plan in advance so you walk into a grocery store with a list and strategy. Never go grocery shopping while you’re hungry, and try to stay along the perimeter of the store, where all the fresh produce, meat, and dairy are sold, rather than the aisles where processed foods are located.
Get healthy in the new year
Starting the new year with healthy resolutions should be a long-term goal focused on incorporating small workouts and movement into your everyday routine, daily walks, and replacing pantry items and your grocery list with healthier substitutes that avoid processed foods. Sticking to a new movement and food routine can be challenging and failures may occur, but you can always start again.
