Welcome to 2024! I wish you the best this new year, especially regarding your health and wellness.
At the top of most New Year resolutions are “weight loss”.
But did you know 80% of New Year Dieters quit by the end of January? Why?
Well, the diet and weight loss industry for decades has pushed people into setting unrealistic expectations, striving for unsustainable habits, following fads, lacking support and ultimately quitting on their weight loss dreams and themselves within a few weeks.
Here is how you can do it differently and succeed! 🙌🏼
1. Know Your Why: You aren’t just losing weight to change a number on the scale. Most people want to lose weight to improve their health, and well-being, increase their longevity and lifespan, be there for their families as they advance in age, and be present in their day-to-day lives. People want to feel less pain and be proud of themselves too. The WHY goes beyond the scale. So knowing your why will keep you on track because sometimes better health has nothing to do with how many pounds are lost.
2. Set Realistic Goals: Don’t set sky-high expectations that aren’t reasonable, are out of your control, or can’t be measured. Instead of setting a goal to lose “30 pounds” in two months, set a 7-10% total body weight change over the course of 6 months. Also, track your ACTIONS (ie: did you drink water, are you sleeping, are your meals planned and setting you up for success) instead of your weight as the marker for progress. Weight loss is the by-product of your changes as you transform your well-being.
3. Focus on Healthy Habits: Weight loss is not just about dieting or exercising; it’s about creating healthy habits you can sustain over time. Instead of focusing on short-term diets or fads that leave you cranky or hungry all the time aim to adopt a healthy lifestyle that includes a balanced diet and regular exercise. Choose nutrient-dense foods rich in fiber, protein, and healthy fats, and avoid sugary or processed foods. Incorporate regular exercise into your routine, whether walking, jogging, cycling, or dancing. By focusing on healthy habits you’ll improve your overall health and well-being.
4. Find Support: Weight loss can be challenging, but you don’t have to go alone. Find a support system that can encourage and motivate you, whether it’s a fitness buddy, or a family member or friend who shares your goals. You can also seek professional support from an obesity medicine physician, registered dietitian, or personal trainer. Having a support system can help you stay accountable, celebrate your successes, and overcome any obstacles along the way.
5. Don’t deprive yourself: One of the biggest mistakes people make when trying to lose weight is depriving themselves of the foods they love. This can lead to binge eating and undo all of your hard work. Instead of cutting out your favorite foods altogether, try to incorporate them in moderation or as “sometimes foods”. It’s okay to have a treat, but treat these as real treats, have it occasionally, and enjoy it guilt-free. I mean it!
6. Celebrate Your Progress: Finally, don’t forget to celebrate your progress. Weight loss is not a linear process, and it’s normal to experience setbacks or plateaus. But that doesn’t mean that you’re not making progress. Take the time to acknowledge and celebrate every achievement, whether it’s losing a pound, hitting those daily step counts, saying no to that soda or finally being able to comfortably tie your shoes. Celebrating your progress can help you stay motivated and focused on your ultimate goal— your well-being!
With these tips and your own determination, you can make 2024 the year that you improve your overall health and well-being. So, let’s get started and make this year a happy and healthy one!
Book an appointment with me today. Together, we can transform your health dreams into an achievable reality.
