Who here hasn’t put “lose weight” down as one of their New Year’s Resolutions?
Okay, maybe some people haven’t, but a lot of us have. And usually, it’s the same old story: you join a gym, eat healthy for a month, and then you find yourself slipping back into your old ways.
Unless you’re really committed, most of us won’t make it past February.
Dun, dun, dun…
Fortunately, there are a few ways to jumpstart your New Year’s weight loss that are small but mighty.
Most of these can even be done while you’re still in the midst of the holiday season (without sacrificing too much of the joy of eating).
Once January hits, you’ll already be primed and ready to reach your weight loss goals. 💯💯💯
Just remember: take it one day at a time, and don’t give up! 👟👟
These 7 tips will help you build habits that promote sustainable weight loss that lasts more than a month. After all, that’s the kind you want!
Set Goals, Big and Small
It’s really hard to be motivated to do much of anything if you don’t set some goals.
However, if you only set one big goal for yourself, it may seem a little daunting at first.
Like super scary- and unattainable.
It may feel like you can never reach it!
The solution here is to break it up into smaller milestones that can be reached more easily.
This can be as simple as walking a mile everyday or cutting out soda. Whatever seems attainable at the time. And then, once you achieve it, the confidence that comes with reaching that goal will help motivate you to work towards the next one.
Before you know it, you’ll be taking steps toward that big goal that once seemed so insurmountable.
Just remember: a goal without a plan of action is nothing but a daydream.
It’s one thing to write something down and quite another to act on it! (Trust me, I’ve been there!) So once you set your goals, make a plan for how you’re going to achieve them to help you stay on track.
You can keep track in a habit journal, in an app on your phone, or even on a dry erase board.
It doesnt matter how you keep track- just find what works for you so you can stay motivated and accomplish those goals!
2.Track Your Eating Habits
Many people don’t think about what they’re eating or how much, and that can be disastrous if you’re working towards a weight loss goal. Whether you go by calories, carbs, or whatever macros you’re trying to control, it helps to track what you’re eating. This can be done a variety of ways. You could always keep a food journal and write it down manually or make a note in your phone. There are also dozens of apps for calorie-counting and food tracking, such as MyFitnessPal and MyPlate. Most of them track exercise and have other fitness-related features, too. Whatever works for you, it definitely helps to keep a record of your diet so you know what and how much you’ve eaten.
Drink Plenty of Water
Diet and exercise are usually the main focuses of weight loss regimens, but if there’s one thing that helps everything overall, it’s drinking enough water. Not only does it keep you hydrated during exercise, it’s essential in helping your body flush out waste and it promotes weight loss by replacing soda and other high-calorie beverages. Drinking a glass of water before each meal can help you feel more full and prevent you from overeating during the food-heavy holiday season and beyond.
Protein and Fiber: You Need Them
A successful weight loss regimen often involves limiting your carbs, sugars, and fats. (Though it’s important not to deprive yourself completely of any of those things, as you body does need some complex carbs, natural sugars, and healthy fats.) However, the question becomes: what do you replace them with? The answer is to make sure that you’re getting enough protein and fiber. Whether it’s lean meat or plant protein, ancient grains or fibrous vegetables, protein and fiber will help keep you full on less calories and provide long-lasting energy that digests easily.
how bout them zzzz’s
Not only is the holiday season stressful, but so is real life.
Face it, you’ve got way too many things to do and not enough time to do them.
Even the agnostics will yell ‘AMEN’ to that! 👏👏👏
Between family events, work parties, shopping, cooking, and hosting, it’s easy to miss out on one of the most important elements of any healthy lifestyle: getting enough sleep.
Lack of sleep leads to heightened levels of the stress hormone cortisol, which causes your body to hold onto fat.
NOT SLEEPING IS MAKING YOU FAT
The amount of sleep a person needs varies depending on their makeup, but in general, most adults need between 7 and 9 hours a night.
If that’s not available, then try taking a power nap in the afternoon to keep your energy levels up. Whatever you do, don’t let your sleeping schedule fall by the wayside.
Set some timers on your phone and get a night time routine in place.
It’s hard work (so hard! must do all the things and binge watch netflix till 3 am) but it’s worth it if you can shed the extra weight you’ve been hanging onto.
Control Your Portion Sizes
If you have a glass of water and your still hungry after eating- then it’s cool to grab more- but otherwise… lay off the seconds.
It’s easy to lose track of how much you’re eating during the holiday season, especially when you’re going to parties and loading up your plate buffet-style.
Why do we always do that?
there’s a table of food, so we either
A. don’t eat
b. eat (and drink!) wayyyy too much 🍹
Both of those are HORRIBLE for weight loss. Your body needs even amounts of healthy food.
To keep yourself on track now and after New Year’s, focus on your portion sizes.
One trick is to use a smaller plate to trick your eyes into thinking you’re eating more than you are, but if that’s not available, then just give yourself a cut-off in terms of servings.
Maybe you fill up your plate once but don’t go back for seconds, or maybe you divide your plate into sections and fill it half with veggies.
Folks, read what you’re eating.
If you can, check the packaging on foods and follow their serving size suggestions to prevent yourself from eating too much.
Overeating during the holidays is one of the primary causes of end-of-the-year weight gain, so if you nip this one in the bud, you’ll already be in good shape come New Year’s.
Say NO to the Holiday 15! 🙅🙅🙅🙅
7. Avoid the Lose Weight Quick Schemes
You wanna know the real reason I ditched TV?
Ok, since you asked…
I HATE infomercials.
really. they are so cheesy and does it even work?
But when your desperate, and those six pack abs are staring you in the face- you start to think that this pill, meal plan, workout equipment whatever, is going to help you reach your ideal body weight.
I get it. It’s hard to stay motivated, and when it looks like it’s too good to be true, it probably is.
They are preying on people, staying up late, feeling bad about themselves to buy this product.
It’s the same thing that you find in stores now.
After the holiday season, it’s tempting to go for those crazy crash diets that claim to make you lose weight fast, whether it’s a pill, a powder, or a juice cleanse.
They may actually help you lose weight, but chances are that it won’t be long-lasting.
After the 6, 8, or 12-week period ends, you’re less likely to have developed healthy lifestyle habits and more likely to fall back into your old ways, especially if the crash diet involves a lot of calorie restrictions or deprivation.
Please, save yourself the sadness and headache. 2020 is your year to loose some weight!
In order to avoid all that, skip the crash diets and make gradual lifestyle changes that can be maintained for longer than a few weeks.
It may just be little changes at first, but by building habits instead of suffering through diets, you’ll achieve more effective weight loss and a healthier lifestyle overall.
YOU CAN DO IT!!