Every year it is fitness, health and weight loss that tops people’s New Year resolutions lists.
If you want to lose weight in 2018, then you’re not alone.
According to the Nielsen Strategic Health Perspectives study, released December 2017, 87% of U.S. adults are going to engage themselves in some activity to proactively manage their wellness or to address an existing health issue this New Year.
Losing weight demands a lifestyle change that includes dietary habits, exercise regime and lots of self motivation.
If you desire losing weight and you want to have all the information that you need to succeed at this year’s weight loss resolution, then you’re at right place.
Now’s the best time to get started, so let’s do this!
1. Set the Right Goals
Step one of making any weight loss resolution is the resolution itself.
Weight loss ain’t that hard. Still, don’t be dreamy about your weight loss resolution, like losing pounds of weight or getting an hourglass figure. Set realistic goals. Obviously you want to lose the weight but you must aim a little bit higher.
So, instead of setting a goal like “I want to lose 10 pounds” or “I want to be fit”, try targeted goals like “I would run a marathon this year” or “I want to be able to do 100 sit ups”
Make your goal challenging, but achievable.
2. Announce your Goals
Announcing your goals to your friends, family, peers and colleagues will motivate you to lose more weight.
This way, they understand your intention and what you are aiming to do, and some of them may even support you in it.
You perform not due to the insecurity about failing, instead it has to do with the sense of identity and wholeness. It contributes to the goal of defining who you are and what you are gong to do this New Year, moreover social recognition augments self fulfillment.
Those of us who explicitly make resolutions are 10 times more likely to attain our goals than people who don’t explicitly make resolutions.
3. Don’t Cut Out Entire Food Groups
When people do these New Year’s resolutions, they cut out on so much of food that it becomes absolutely impossible to sustain weight loss for long time.
Many folks tend to underestimate the calories in their food and overestimate the benefit of exercise. Weight loss is a combination of consuming right amounts of calories and doing right amounts of exercise.
The government releases its dietary guidelines every five years or so. If you can just go through the U.S. government’s dietary guidelines for 2015-2020. It recommends that you should eat more fruits, vegetables and whole grains while reducing your sugar, sodium and saturated fat intake.
4. Involve Technology
Well if your best friend have agreed to become your workout buddy this New Year, then you can achieve your weight loss goal easily.
But we all are adults and sometimes we are busy. So, don’t be disheartened, get involved with technology.
While weight loss companies have existed for decades, in the age of innovation , smartphones have given us an innovative head start to lose weight. These new age hi-tech tools can help you to succeed with this year’s resolution.
You can use devices like Fitbit which is simply a pedometer that can be synchronized with your iPhone or you can download applications like Nike+Run Club , Runkeeper that helps you track your exercise, set goals, motivate you to sweat, and also lets you see progress along the way.
5. Measure Progress in More Than Pounds
You need to track your progress beyond decreasing the numbers on the weight scale. Developing healthier habits and pursuing for a healthy body is much more complex than losing pounds.
Take into account other measures of fitness like body fat, waist circumference, and even sleeping patterns and stress management.
It’s a lot easier to reduce the number of calories going in than it is to increase the number going out. For example, you can slurp down a mocha in minutes, but would have to walk for over three hours to burn off the calories you just ingested.
So, you have to brace yourself for a complete new narrative of weight loss.
6. Prepare Yourself
This step is incredibly important. Before you even begin, it’s important to remove temptations in your refrigerator, pantry, cupboards, or on your counter tops.
Find any junk food or high calorie food that you find too tempting and throw it away.
If you’re concerned about wasting, just make yourself think of this moment and agree with yourself that you won’t buy any more of the offending food item for the first 6 months of the year.
7. Balance Energy In and Energy Out
Never starve yourself to weight loss.
Any kind of diet that restricts you to eat a particular food is unhealthy, even if it helps you to lose a few pounds.
Those of you who have set their minds on achieving fitness need to be careful about balancing their energy intake and energy expenditures.
Simply put you need to balance your energy in and energy out. Be consistent with the calories that you put in but also allow yourself right amounts of workouts to spend the energy.
Restricting your calorie intake too much and overdoing it in the gym can have adverse effects that’s why it is advised to allow yourself the time to see results.
8. Buy Food Cautiously
It is true processed food is marketed in such a way that marketers shout out their nutritional facts as well as they don’t shy away from promising the moon to attract customers.
You would never see an apple in the Fruits Section that has a label on it describing its nutritional facts.
Consider this as a key to buying foods this New Year onward, always buy food that simply do not require nutritional labels. Even if you have to buy processed foods do read the labels on your food correctly. So, it’s all about making right food choices.
9. Be Consistent
One bad meal might not ruin your efforts, but increasing number of poor choices will bring you back to square one.
Don’t categorize your food into ‘must have’ or ‘must ignore’ because you will have to make eating choices day-in-day-out.
Choosing healthy food options the majority of the time, with a few cheats here and there, is more sustainable than an “all or nothing” mentality
10. Plan Ahead
If you think it is really easy to get your food on day to day basis while trying to lose weight. Nobody has been this wrong.
Losing weight is completely dependent on amounts of efforts you can put. Prepare a healthy exercise regime not only for the day but for an entire week in advance. Load your workplace up with healthy snacks for the whole week.
Most importantly, plan out what you will eat for the week ahead and prepare it in advance. I always do this on Sundays.
If you’ve got healthy food on tap, you’re more likely to make healthy choices.
Have confidence in yourself and your ability to fulfill your resolution. Be proud of each accomplishment along the way toward your goal.
More than 75% of people who make resolutions are able to keep them through the first week of the new year.
But only 8% of people who make New Year’s resolutions are able to succeed at them entirely to their satisfaction.
Thank yourself for every workout you do and really be proud of yourself. It takes guts to workout and eat healthy, and if you’re doing it- Great job!
We really like to talk people out of obesity.
At the very least, we want to make sure you are among the 8% who succeed at their resolutions this year!
Have you made a New Year’s resolution? What is it? What steps are you taking to achieve it? Will you join us for the The 2-Week Diet Challenge?
Leave a comment below, and let us know!