As the new year begins, the Public Health Agency (PHA) is encouraging people to focus on manageable lifestyle changes rather than quick fixes, highlighting that simple actions can steadily improve wellbeing and help prevent chronic conditions.

Dr Hannah McCourt, Health Improvement Manager at PHA, said: "January is a great time to think about what really matters for your health, but don't feel pressured into quick fixes or fad diets – they rarely last. Instead, start small and make changes you can stick with. Even simple steps, like drinking more water or adding a short walk to your day, can have a big impact over time. Think of your goals as a journey, not a race."

The agency advises choosing two or three priorities to start with – such as improving fitness, nutrition or sleep – and focusing on steady progress rather than chasing rapid results. It also stresses that weight loss is not the only marker of success; better energy, mood and overall health are equally important. Hannah added: "Making small, sustainable changes is the key to long-term success. Focus on what matters most to you – whether that's eating better, moving more, or improving sleep and build from there.

"Break big goals into smaller steps, like committing to one extra glass of water each day or park your car in a space further away from the shops to increase your daily steps. Avoid restrictive dieting and instead aim for balance, following an 80/20 approach where healthy choices are the norm but occasional treats are allowed."

Practical steps include planning meals to cut back on takeaways, building physical activity gradually instead of aiming to run a 5K in the first week, and working towards steady, realistic weight loss of one to two pounds per week if weight is a goal. The PHA notes that setbacks are normal during busy periods or social events, and encourages people to treat them as learning opportunities and resume their plan.

Further guidance on healthier food choices, recipes and ways to get active is available at www.choosetolivebetter.com.