10 Tips to Ease into Your New Year’s Weight Loss Resolution

As the clock strikes midnight and the ball drops on New Year’s Eve, many people vow that this is the year they finally lose weight. Many people struggle to stick to a New year’s weight loss resolution but don't worry, you're not alone! Here are some tips on how to ease into a weight loss plan without overwhelming yourself.

Drink Lots of Water

Focus on drinking lots of water. Water helps flush out toxins, keeps you hydrated and helps you feel fuller. All of these are important for both your overall health and weight loss goals. Start each day with a glass of water before drinking anything else, make sure to drink plenty throughout the day and before meals to help you feel more full. You can also add some lemon or cucumber slices to your water for an extra boost of flavor without a lot of calories.

New Year's Weight Loss Resolution: Eat Plenty of Fruits and Vegetables?

While this is popular conventional wisdom, it may not work for everyone. Even though it’s naturally occurring, fruit contains a lot of sugar which can derail your weight loss progress. It’s best to keep fruit to low carb varieties such as blueberries, strawberries or raspberries that are less likely to spike blood sugar and have lots of calories.

Vegetables can be part of a weight loss plan, but for a lot of people, they are difficult to digest. They are also the culprit of many autoimmune flares as they contain plant defense chemicals, oxalates, antinutrients and other compounds that can cause your immune system to react. You may want to experiment with cutting out vegetables for a period of time to see how you feel. Meat is actually the most nutrient-dense food, so you won’t be missing out on nutrition if you eat a variety of meat and organs.

Avoid Processed Food and Eat Whole Foods

Processed food is often high in calories, unhealthy seed and vegetable oil fats and added sugar. All of these can make it difficult to lose weight. Whole, unprocessed foods, on the other hand, are usually lower in calories and contain more healthy nutrients. 

Additionally, eating whole, unprocessed foods can help you feel fuller longer, which can help you avoid overeating. So, if you're looking to lose weight this year, nix the processed foods and focus on eating whole, unprocessed foods instead. Your waistline will thank you! This idea should be one of your highest priority new year's weight loss resolution goals.

New Year's Weight Loss Resolution: Get Enough Sleep

If your new year's weight loss resolution is a primary goal, make sure you're getting enough sleep. That means at least eight hours per night

Getting enough rest will help to reduce stress levels and give you the energy you need to stay on track with your diet and exercise plan. Sleep is one of the most underappreciated tools for weight loss. Poor sleep affects multiple hormones such as cortisol, leptin and ghrelin that make it more difficult to lose weight.

Research has shown that people who get less than seven hours of sleep per night are more likely to be overweight. So aim for at least eight hours per night to give yourself a boost in the fight against weight gain.

Exercise Regularly

Thirty minutes of movement each day is a long-term goal, but start slow. Don't try to do too much too soon. If you’re already changing your diet too, trying to add exercise at the same time can be overwhelming and derail creating new habits. 

If you're just starting, aim for five minutes a day of what I like to call “joyful movement,” in other words, move however you actually enjoy moving your body. . Gradually increase the frequency and intensity of your workouts as you get more comfortable.

Find a physical activity you enjoy. If you dread going to the gym, you're less likely to stick with it in the long run. Instead, find an activity that you enjoy, makes you feel good and keeps you motivated. This could be hiking, dancing, biking, swimming or just going for a stroll around your neighborhood.

New Year's Weigt Loss Resolution: Spend Time with Family and Friends

It improves your health when you spend time with family and friends. Researchers found a social circle that was measured in the form of outbound or internal cell phone usage had more influence on an individual’s health than merely physical activity.

As part of your new year's weight loss resolution, set aside one day a week to call or meet friends or family. Take turns cooking dinner then walk with friends. Walking after meals reduces blood sugar which can help with your weight loss goals.

Faraway friends? Make weekly Skype or Zoom calls instead.

Make Meal Preparation a Weekly Routine

The new year is a time for celebrating with loved ones and indulging in your favorite foods and drinks. However, if you're like many people, you may also use the occasion to reflect on your health and set a weight loss resolution for the new year.

If you're planning to diet in 2023, there's no need to wait until January 1st to get started. Making small changes now can help you ease into your new lifestyle, let go of your bad habits, and set yourself up for long-term success.

One simple tip is to make meal prep a weekly routine. Investing some time each weekend in meal planning and preparing as many of your weekly dinners as possible can help you stay on track during the week when you're more likely to be busy or tired. Having healthy food readily available will make it easier to resist temptation when unhealthy choices are all around you.

Research shows that determining which foods you should eat well in advance helps you make healthier choices overall and achieve a better version of yourself. So don't wait until the new year to start working towards your goals. Use these tips to start making positive changes today.

New Year's Weight Loss Resolution: Stop Smoking

Research has shown that smokers are more likely to be overweight than non-smokers. Quitting smoking could give your weight loss efforts a boost. 

Plus, there are additional health benefits to ditching cigarettes. Quitting has been shown to reduce the risk of heart disease, stroke, cancer, and other serious health conditions. So if you're looking for a way to get healthier in the New Year, quitting smoking is a great place to start.

Reduce Stress

Chronic stress can lead to weight gain, so it's important to find ways to relax and de-stress. One way to do this is through meditation. 

Meditation can help to improve your quality of life and reduce the risk of stress. It's a good year-round health resolution that can help you in your quest to lose weight. So take some time for yourself, relax, and meditate each day. Your mind and body will thank you for it.

Stay Positive and Don't Get Discouraged if you “Slip Up”

Don't try to make too many changes at once. If you're drastically overhauling your diet and exercise habits, it's inevitable that you'll slip up occasionally. Instead of beating yourself up over every little slip, focus on making gradual changes that you can stick with in the long run.

Give yourself some wiggle room. It's okay to indulge in your favorite foods from time to time and you shouldn't feel guilty about it. Just make sure that meals like these are the exception rather than the rule. 

One great tip for managing meals is to always prioritize protein first. Protein is very satiating and takes the most calories for your body to process. If you eat the proper amount of protein first, you may find you no longer want to indulge in foods that conflict with your weight loss goals.

Final Thoughts

Stay positive and believe in yourself. Weight loss can be a challenge, but it's important to remember that you have the power to accomplish your goals. With a little determination and perseverance, you'll be well on your way to a healthier new year.

Making positive changes in your lifestyle is a great way to start the new year off right. By following these tips, you'll be on your way to reaching your weight loss goals and improving your overall health. 

Remember to focus on making gradual changes that you can stick with in the long run, and don't get discouraged if you have the occasional slip-up. With a little perseverance, you'll be well on your way to a healthier new year.