pic

Weight Loss in the New Year

misc image

Weight Loss in the New Year

As 2024 is already speeding by, some resolutions of new year, new body, may already be fizzling out.

One of the reasons so many people don’t achieve their weight loss resolutions is because they are not setting sustainable or realistic goals. If you’re already feeling hopeless about weight loss, consider adopting a wellness-centered approach with these tips.

Be wary of 30-Day challenges, cleanses, and fasting trends.

The appeal of short-term challenges or cleanses is that they yield quick results. However, their impact tends to be fleeting. Sustainable weight loss requires a steady commitment to a health-conscious new year diet and exercise plan. Abrupt restrictions, often tied to viral “challenges,” can lead to counterproductive results. Basically, you will more than likely burn yourself out and end up right back where you started. 

Similarly, in recent years intermittent fasting and extended fasting have become popular in weight loss methods. While they can show initial results, it's crucial to approach them with caution. While fasting can offer benefits, sustainable weight loss often involves adopting balanced and healthy eating habits over the long term. Consulting with healthcare professionals and understanding individual needs is vital when considering such trends. 

Make S.M.A.R.T. Goals.

When it comes to weight loss objectives, many experts emphasize the acronym S.M.A.R.T.: making them Specific, Measurable, Achievable, Realistic, and Timely.  The healthiest way to lose weight is gradually, so patience and consistency play vital roles. Going cold turkey on all old habits is not realistic. Instead of fixating solely on the scale, consider focusing on movement, clothing fit, and measurements. Setting practical daily goals, such as staying hydrated or incorporating a brief daily walk, offers a feasible and achievable approach.

Stay positive, but hold yourself accountable.

Accountability is instrumental in achieving new year's weight loss resolutions. Sharing your progress and setbacks with a confidant like a friend or family member provides support and reinforces dedication. Acknowledge that perfection is elusive, allowing for occasional missteps without derailing progress. The key lies in getting yourself back on track while maintaining a positive mindset. 

Consider medications such as semaglutide.

If the conventional methods of weight loss have failed over and over again, recent developments in weight management include the use of semaglutide. Semaglutide is a GLP-1 receptor agonist medication originally created to treat type 2 diabetes, but has been proven to also assist in weight loss. Medications like these, however, should always be considered under the guidance of healthcare professionals, and individual suitability must be assessed. 

Recognize the power of routines.

Preparation is the foundation for success in weight loss pursuits. Developing a grocery list, planning meals, and scheduling workouts in advance creates a well-thought-out plan that facilitates adherence. Maintaining a healthy environment involves keeping processed, tempting foods out of sight, eliminating unnecessary temptations and fostering success.

Prioritize feelings over scale numbers.

If the scale fails to reflect anticipated progress, shift the focus to how you feel. Enhanced energy levels, improved sleep, and overall well-being serve as more accurate indicators of positive changes. Revisit the initial reasons for undertaking this journey, noticing improvements beyond the scale, such as better-fitting clothes and reduced measurements.

Make long-term, healthy habits.

To prevent resolutions from falling by the wayside, daily repetition is truly the key. Transform health goals into daily habits through consistent practice. Traditional diets often evoke negative sentiments of deprivation and torture. Start with manageable, realistic goals, recognizing that substantial lifestyle changes require time. Patience, commitment, and self-compassion form the foundation for a successful journey.

Conclusion

To sum it all up: If your goal is weight loss for the new year, aim for gradual and steady weight loss, focusing on a 5-10% reduction over time. Rapid weight loss or extreme calorie restriction may lead to setbacks. Research consistently highlights the health benefits of moderate weight loss for overall well-being. Incorporate regular physical activity for sustained weight loss. Aim for at least one hour of daily movement, exploring various activities beyond conventional workouts.

Minor adjustments, such as walking to the mailbox or biking for errands, contribute to increased physical activity, supporting overall health and your new year's resolution to lose weight.