5 goals to achieve a healthier, happier you this year

The start of a new year is the perfect time to reflect on where you are and where you want to be. If you haven’t set your goals for 2025 yet, don’t worry – you’re not alone. Whether you want to improve your health, build confidence or strengthen your relationships, now is the time to act. Here is a list of achievable and impactful goals to inspire positive changes in your life. From quitting tobacco to prioritizing mental wellness, these ideas can set you on a path to a healthier, happier you.

1. Quit tobacco for good

According to the American Cancer Society, about two out of three people who smoke want to quit, and half of them try each year, though few succeed without help. Baylor Medicine’s Tobacco Cessation Program aims to change that.

“Studies show that a combination of behavioral support and drug therapy produces higher smoking quit rates than either treatment alone,” said Subin Valayil, a tobacco treatment specialist and physician assistant in the David J. Sugarbaker Division of Thoracic Surgery at Baylor College of Medicine. “Our program ensures patients have the tools and support they need to overcome nicotine addiction.”

The program includes:

• Evaluating tobacco use and triggers
• Creating a tailored treatment plan
• Offering follow-up visits to monitor progress

Behavioral strategies, such as cognitive behavioral therapy and mindfulness-based interventions, help patients manage cravings and build healthier habits. Additionally, identifying personal motivations for quitting, like improving health, saving money and protecting loved ones from secondhand smoke, can reinforce commitment.

“Tobacco use is the leading preventable cause of death in the U.S.,” said Dr. Shanda Blackmon, thoracic surgeon at Baylor Medicine. “Quitting can add up to 10 years to your life expectancy and significantly reduce your risk for lung cancer and heart disease.”

Many insurance plans cover tobacco cessation counseling, making it more accessible than ever. To book an appointment with the Smoking Cessation Program, call 713-798-6376.

2. Set SMART nutrition goals

Eating better is one of the most popular New Year’s resolutions, as many people see the start of a new year as the perfect opportunity to improve their health and wellness. It’s a broad goal that can lead to various positive changes, such as better energy, improved mood and a reduced risk of chronic diseases. However, without a clear plan, progress can be hard to measure and sustain.

To set yourself up for success, adopt the SMART goal framework. SMART goals are a proven way to set clear and achievable objectives. The acronym stands for:

• Specific: Clearly define what you want to accomplish.
• Measurable: Set criteria to track your progress.
• Achievable: Ensure the goal is realistic and within your reach.
• Relevant: Align the goal with your priorities or values.
• Time-bound: Set a deadline to keep yourself accountable.

“Setting realistic and measurable goals is key,” says Claire Edgemon, a senior registered dietitian in the Michael E. DeBakey Department of Surgery at Baylor. “The small, consistent changes you make to your diet can lead to significant health improvements over time.”

To turn the vague resolution of “eat better” into a SMART goal, you can follow this approach:

• Specific: Clearly define what “eating better” means. For example, “I will eat more whole foods, including fruits, vegetables, lean protein and whole grains.”
• Measurable: Set a quantifiable target. For example, “I will eat at least five servings of fruits and vegetables every day.”
• Achievable: Ensure your goal is realistic. For instance, “I will meal prep on Sundays to ensure I have healthy meals ready for the week.”
• Relevant: Make sure the goal aligns with your broader health or fitness objectives. For example, “Eating better will help me feel more energized and improve my overall health.”
• Time-bound: Set a timeline for achieving the goal. For example, “I will follow this eating plan for the next 30 days and reassess my progress.”

Example of a SMART goal: “I will eat five servings of fruits and vegetables each day, meal prep on Sundays, and stick to this plan for 30 days to improve my energy and overall health.”

Writing down your goal, posting it visibly and sharing it with a support network can keep you accountable and motivated.

3. Enhance your confidence with cosmetic surgery

For some, the new year is an opportunity to focus on physical transformation. Plastic surgery procedures like mommy makeovers, breast augmentation or breast lifts can help individuals achieve their desired appearance and boost self-confidence. Baylor Medicine offers state-of-the-art care and expert guidance for those considering these procedures.

“Cosmetic surgery is about helping patients feel comfortable and confident in their own skin,” said Dr. Sebastian Winocour, plastic surgeon at Baylor Medicine. “Whether it’s restoring your pre-pregnancy body, enhancing your natural features or addressing excess skin after substantial weight loss, our goal is to deliver results that align with your vision.”

Consult with a board-certified plastic surgeon to explore options tailored to your needs. If you would like to meet with a Baylor Medicine plastic surgeon, call 713-798-6141.

4. Improve your physical fitness

Regular physical activity is one of the most effective ways to improve overall health, with benefits that extend to nearly every aspect of the body and mind.

“Exercise is a cornerstone of overall health,” said Dr. Billy Cohn, heart surgeon at Baylor Medicine. “Even small amounts of physical activity, like a 30-minute walk each day, can reduce your risk for cardiovascular disease and improve your mood.”

Exercise strengthens the heart and improves circulation, reducing the risk of cardiovascular diseases. According to the Centers for Disease Control and Prevention, adults who engage in at least 150 minutes of moderate-intensity aerobic activity per week have a 20-30% lower risk of heart disease and stroke compared to inactive individuals.

Exercise also enhances muscle strength, bone density and flexibility, helping to prevent injuries and improve mobility as you age. A study published in The Lancet found that strength training twice a week can reduce the risk of musculoskeletal injuries by up to 68%.

Beyond physical health, regular activity is a powerful tool for mental well-being. Research published in JAMA Psychiatry shows that individuals who exercise regularly are 25% less likely to experience depression. Exercise releases endorphins, improves sleep quality and reduces stress, making it a cornerstone for managing mental health.

To make fitness a sustainable part of your lifestyle, set a goal that aligns with your interests and abilities. For example, you might aim to complete a 5K run within three months or commit to attending three fitness classes per week.

When planning your fitness journey:

• Choose activities you enjoy: Whether it’s dancing, swimming, yoga or cycling, engaging in enjoyable activities increases the likelihood of sticking to your routine.
• Start small and progress gradually: A 2019 study in Medicine & Science in Sports & Exercise found that beginners who gradually increase their activity levels are more likely to maintain long-term fitness habits.
• Celebrate milestones: Acknowledge achievements, such as running your first mile or mastering a new yoga pose, to stay motivated and build confidence.
• Find a support system: Social connections can improve adherence to fitness goals. Exercising with a friend or joining a group has been shown to increase accountability and enjoyment.

5. Achieve weight loss through lifestyle changes, medication or surgery

For many, weight loss is a top priority in the new year and achieving this goal can significantly improve health and overall quality of life. While diet and exercise are foundational, some individuals may benefit from additional support such as medications or weight loss surgery to meet their goals.

“Weight loss is not just about aesthetics; it’s about improving health outcomes like reducing the risk of diabetes, heart disease and joint problems,” says Dr. Samer Mattar, a bariatric surgeon and weight management expert at Baylor Medicine. “We work with patients to create personalized plans, which may include lifestyle modifications, FDA-approved weight loss medications or surgical options.”

Weight loss surgery is a safe and effective option for patients who have struggled with significant, sustained weight loss through traditional methods. According to the American Society for Metabolic and Bariatric Surgery, bariatric surgery has been shown to help patients lose 50-70% of their excess weight within the first year, leading to improved health and quality of life.

To make an appointment with an expert at the Baylor Medicine Weight Loss and Metabolic Center, call 713–798–6673.

By Tiffany Harston, senior communications specialist in the Michael E. DeBakey Department of Surgery