Say no to BANuary! Why now is the worst time of year to restrict yourself, and eating MORE is better than eating less

We've got all you need to get through the cold, dark months, from different ways to find joy in winter to ways to increase your serotonin, plus how to make hygge healthy and recipes to boost your mood.

There comes a time in January when the excesses of Christmas and New Year are a fast-receding memory, life is getting back to normal – and it’s getting harder to stick to your New Year health kick. I suspect most of us have now reached that point.

Some 19% of Brits pledged to make New Year resolutions this year, with an estimated 15.5 million people joining the Dry January challenge of giving up alcohol for the month. But the weather is grey, daylight is scarce, willpower is low, and the reality of swinging from excess to enforced abstinence doesn’t feel like a formula for success.

In fact, the second Tuesday in January has been dubbed 'Quitters Day' by Strava – the point at which users abandon their new fitness goals.

So, why is it so hard to stick to these health and fitness pledges? “The concept of 'Banuary' taps into the urge to wipe the slate clean after excess which, although a very human desire, may not be the most psychologically sound approach,” says psychologist Dr Meg Arroll. “January already arrives loaded with low mood, financial hangovers, darker days and depleted energy. Adding strict self-denial on top of these factors can tip us from ‘reset’ into ‘self-punishment’.”

Here the experts explain why it’s time to rethink ‘Banuary’ – and what we should be doing instead.

Are big campaigns such as Dry January or Veganuary helpful?

It can seem like everyone is going teetotal or jumping on the vegan bandwagon at the start of the year.

“These campaigns are a double-edged sword,” says Priya Tew, specialist dietitian from Dietitian UK. “The collective ‘we’re in this together’ energy is incredibly motivating; it lowers the barrier to entry and provides a ready-made community. However, the ‘challenge’ format can make it feel like a pass/fail exam.

“If someone doing Dry January ‘falls off the wagon’ on January 14, they can think, ‘I've failed so I may as well give in’. But if you drink a glass of wine you haven't failed. One drink doesn’t equal failure. The goal should be a lifestyle shift that lasts until June, not a gold star for 31 days of misery.”

Yes, January is a bad time to start cutting things out of your diet

You’re not imagining it, the beginning of the year really is the worst time to start making huge changes to your diet and lifestyle.

“The winter months really are harder,” says registered nutritionist Rhiannon Lambert, founder of the Rhitrition Clinic and co-host of the Wellness Scoop podcast, with Ella Mills. “It’s cold, dark, routines are disrupted and energy can feel low, so expecting ourselves to overhaul everything overnight is just adding another task to our list. This time of year is also often accompanied by a surge of diet-focused messaging on social media, promoting quick fixes, strict plans and dramatic ‘resets’.

“That combination can create a lot of pressure to restrict food at a point when the body and mind may actually need more support, not less.”

Our brains don’t like restriction

If you’re struggling to follow a strict diet or training programme, it could be the way you’re wired.

“Restriction is rarely helpful because the brain perceives it as a threat,” says Priya. “When we label foods as ‘off-limits’, we increase our physiological craving for them, which often leads to bingeing later. Physically, the boom-and-bust cycle is taxing on our brains and bodies. It leaves you feeling fatigued, irritable and prone to brain fog. Steady, consistent nourishment is much kinder to your insulin sensitivity, and your mood.”

Dr Arroll agrees. “All-or-nothing rules tend to backfire,” she says. “When we frame health as restriction – no alcohol, no sugar, no pleasure – we activate a scarcity mindset. When we are in this state of mind, preoccupation and cravings often increase, as well as guilt if we slip up or fall off the wagon. For many people, this cycle fuels the very behaviours they’re trying to escape. The impact of restriction on mental wellbeing can be subtle but significant, as an overly restrictive month may increase anxiety, perfectionism and shame, particularly in people who already struggle with control or self-criticism.”

Is there a gentler way to get back on track after Christmas?

“There’s no need for detoxes or extremes to feel like you are back on track,” says Rhiannon. “The body is very capable of finding its way back to feeling good when we support it properly. Start simply. Eat regular meals, drink plenty of fluid and gently increase your fibre through fruits, vegetables, wholegrains, beans and pulses.”

And rather than Dry January, she suggests gentler, more flexible approaches. “Reducing frequency, spacing drinks out, choosing alcohol-free options some of the time, or being more mindful about when and why we drink can all be positive steps and are often easier to maintain beyond January.”

Why “adding in” beats cutting out

Doing more, rather than less might be the secret to success instead.

“The idea of addition rather than restriction is psychologically helpful,” says Dr Arroll. She says that adding in supportive habits can displace less helpful ones, and it reduces the chances that you’ll abandon the goal altogether if you do slip up.

“Psychologically, the equivalent might be adding compassion, structure, and flexibility to your life in small steps. This could mean adding alcohol-free days rather than banning alcohol entirely, adding nourishing meals before tackling ‘treats’, or adding curiosity instead of judgement when habits don’t go to plan.”

“‘Addition’ is psychologically liberating," Priya adds. "If we focus on hitting a target of 30 different plants, for instance, eating becomes a game of discovery rather than a task of avoidance. Ask yourself: ‘What can I add to this meal to make it more nourishing?’ This might mean a handful of spinach in your eggs or a tin of lentils in your bolognese. Small, additive changes are far more likely to stick come March.”

Variety on your plate could also take your gut health up a notch

“Different foods provide different types of fibre, vitamins, minerals and bioactive compounds, such as antioxidants, so variety plays a key role in supporting both gut health and overall wellbeing,” says Rhiannon, whose book The Fibre Formula is out in March.

“From a gut health perspective, different fibres feed different groups of bacteria in our gut, and a more diverse intake of plant foods is associated with a more diverse gut microbiome, which may help support our metabolic, immune and digestive health.

“Those small additions can support gut health, energy and enjoyment, without bringing in fear or strict rules around food.”

The final verdict

If anything should be cut out after the festive season, it’s making knee-jerk changes to your diet and lifestyle. “A gentler ‘Banuary’ asks not ‘what should I cut out?’, but ‘what would help me feel steadier, kinder to myself, and more resourced right now?’,” says Dr Arroll.

Priya adds: “Instead of viewing January as a period of penance, we should approach it as a season of calm and balance. Winter is naturally a time for nourishment and slow living. January is about finding your baseline again, reintroducing structure and hydration, eating foods that are nourishing and warming. In February you can build on this and add in even more variety.

“Rather than stripping things away, focus on habits that feel restorative, like prioritising sleep, hydrating well, and eating warming, nutrient-dense foods. Think of it as a gentle course steer rather than a hard U-turn.”