As we approach the end of the year, many of us start dreaming about the changes we want to make in the next one. 

But if you’re aiming to get fit in 2025, listen up. There’s more to it than just choosing a new workout plan or joining the latest fitness trend.

Real, lasting progress often requires a fresh perspective—and saying goodbye to the habits that quietly sabotage your goals.

So, if you’re ready to make this the year you finally see results, let’s dive into the nine habits to leave behind for a healthier, stronger you in 2025.

1) The midnight snack syndrome

We’ve all been there. It’s past midnight and instead of sleeping, we’re rummaging through the fridge.

This is what I call the midnight snack syndrome.

It’s a habit that not only disrupts our sleep patterns but also our fitness goals. And believe me when I say, it’s a habit you’ll want to kick to the curb.

In 2025, if you’re really committed to getting fit, then it’s time to bid adieu to those late-night munchies.

Easier said than done, I know. But trust me, your fitness journey will thank you for it.

2) Skipping breakfast

I have to confess, I was a serial breakfast skipper.

Mornings were always a rush, and somehow breakfast seemed like the easiest thing to sacrifice. Until I realized, it was costing me my fitness goals.

Skipping breakfast can lead to overeating later in the day, energy slumps, and a metabolism that’s slower than a snail on a lazy Sunday afternoon.

When I started making time for a nutritious breakfast, I noticed an immediate difference.

My energy levels increased, my cravings decreased, and I felt more in tune with my body’s needs.

So if you’re looking to get fit in 2025, take it from me: make breakfast non-negotiable.

3) Sitting for prolonged periods

Did you know that sitting for lengthy periods can be as harmful as smoking?

It sounds shocking, but it’s true—spending too much time seated is linked to an increased risk of obesity, cardiovascular disease, and even premature death.

So if you’re serious about getting fit in 2025, it’s essential to rethink how much of your day you’re spending in a chair.

Start by making small, consistent changes:

• Invest in a standing desk
• Take brief walking breaks throughout the day
• Stand up and stretch every hour

Even setting reminders on your phone to move can help break up long hours of sitting and build new habits that promote movement.

The road to fitness might start with a single step, but it certainly doesn’t end with sitting down.

4) Neglecting strength training

There’s a common misconception that cardio alone is the golden ticket to fitness, but that’s only half the story.

While cardio is excellent for heart health and burning calories, strength training is essential for building a well-rounded, resilient body.

Not only does strength training help shape and tone, it also:

• Boosts your metabolism
• Strengthens bones
• Improves overall functionality in daily life

Strength training can be as simple as incorporating a few weight-bearing exercises into your weekly routine, like squats, lunges, or push-ups.

Each rep you complete is a step closer to a stronger, healthier body, and by adding strength training to your fitness plan, you’ll build the foundation to support all other physical goals.

5) Overdoing the workouts

On the flip side of neglecting strength training, there’s the habit of overdoing your workouts.

Yes, it’s a thing.

Believe it or not, there is such a thing as too much exercise. It can lead to injuries, burnout, and can actually be counterproductive to your fitness goals.

It’s important to find balance. A balanced workout routine includes rest days to allow your body to recover and rebuild.

Fitness is a marathon, not a sprint. Building in rest days is just as important as the workouts themselves.

6) Ignoring your mental health

Fitness is not just about physical strength or endurance. It’s also about mental well-being.

In our quest for physical fitness, we sometimes neglect our mental health. But the two are inextricably linked.

Stress, anxiety, and depression can all impact our physical health and fitness levels.

Therefore, taking care of your mental health is just as important as working on your physical fitness.

• Start practicing mindfulness
• Take breaks when you need them
• Seek help if you’re feeling overwhelmed

A healthy mind leads to a healthy body.

7) Not drinking enough water

I was never a big water drinker.

Coffee, yes. Soft drinks, definitely. But water? It just didn’t appeal to me.

But when I started my fitness journey, I realized the fundamental role water plays.

Water does so much more than just quench your thirst. It:

• Aids digestion
• Flushes out toxins
• Keeps your skin glowing
• Cushions your joints
• Helps boost your energy and mental clarity

Skimping on water can leave you feeling sluggish, impact your workouts, and slow your progress.

So don’t underestimate the power of H2O. Make it a goal to drink at least eight glasses a day, and if that feels challenging, start by keeping a water bottle nearby as a reminder

8) Neglecting sleep

In our fast-paced world, sleep is often the first thing we sacrifice. But short-changing your sleep can have serious impacts on your fitness goals.

Sleep deprivation can lead to weight gain, decreased energy levels, and reduced muscle recovery.

It can also impact your mood and motivation, making it harder to stick to your fitness routine.

So next year, prioritize getting a good night’s sleep. Aim for 7-9 hours a night and remember, quality is just as important as quantity.

9) Setting unrealistic goals

The quickest way to derail your fitness journey is by setting goals that are too lofty or unrealistic.

When we set goals that are too high, we set ourselves up for failure and disappointment.

Fitness is a journey, not a destination. It’s about progress, not perfection.

So, in 2025, set achievable, realistic goals. Celebrate small victories and remember that every step you take is a step towards a healthier you.

Final thought: It’s a lifestyle

As you gear up to make 2025 your fittest year yet, remember that real progress isn’t just about adding new routines or hitting the gym harder—it’s about shedding the habits that quietly hold you back.

From skipping strength training to ignoring hydration, these small but powerful changes can make all the difference in reaching your fitness goals.

So as you step into the new year, focus on letting go of what no longer serves you, and make room for habits that fuel your growth and wellbeing.

Here’s to a year of strength, resilience, and discovering what your body is truly capable of.