Studies show that the average American gains 1-2 pounds during each holiday season.
While that may not sound like much, studies also indicate that most people never lose that holiday weight. In other words, it tends to add up year after year.
The good news is that a few sustainable changes can help you to lose that weight…and keep it off.
Let’s look at seven practical solutions for losing weight in the New Year and beyond.
#1. Ditch the Junk Food
Processed foods tend to be chocked full of unhealthy sugars and fats, which means eating a lot of these foods can lead to weight gain.
Whole foods like fresh vegetables, fresh fruit, lean protein, and whole grains are lower in calorie content, help to curb appetite, and are just plain better for you.
#2. Watch Your Portion Sizes
Studies indicate that Americans have become increasingly accustomed to larger portion sizes. Meanwhile, eating too much, even if you’re eating healthy food, can cause weight gain.
Here are a few strategies for maintaining healthier portion sizes:
- Use smaller plates and bowls.
- Eat slower by pausing in between bites and chewing your food thoroughly.
- Pay attention to your body’s hunger cues. Be sure to stop eating when you’re satisfied, not stuffed.
- Consider measuring your food and/or keeping a food diary.
#3. Stay Hydrated
Your body can confuse thirst for hunger, which can lead to unnecessary snacking.
Try to drink at least eight glasses of water each day. Consider carrying a reusable water bottle with you to make hydration more convenient.
And if water is too plain for you, add a slice of lemon or cucumber to it for a little flavor.
#4. Don’t Be Sedentary
A body in motion naturally has a faster metabolism.
Try to get at least 30 minutes of exercise each day. In addition to more structured forms of exercise, this can include fun activities like hiking, dancing, swimming, or yoga.
Even small changes in activity level—like taking the stairs instead of the elevator or parking your car at the back of the parking lot— can make a difference over time.
#5. Make Sleep a Priority
When fatigued, you’re more likely to crave foods that are high in sugar and fats because they provide an energy boost. Also, a lack of sleep can affect your hormone levels in ways that negatively impact metabolism.
Try to get 7-9 hours of quality sleep each night. Maintain a relaxing bedtime routine, limit screen time before bed, keep your bedroom cool and dark, and invest in a quality mattress.
#6. Cut Back on Sugary Beverages
Soda, juice, and fancy coffee drinks are usually loaded with sugar. These empty calories can keep your body from burning excess fat.
And…beverages containing artificial sweeteners come with their own issues.
Opt for drinks like herbal tea, black coffee, or sparkling water.
#7. Set Realistic Goals
Think of weight loss as a permanent lifestyle change, rather than a modification that will only last until you reach a particular goal.
And…slower weight loss tends to be more permanent weight loss. Shoot for one pound per week. Anything faster much fast than that is less likely to be sustainable.
Also, don’t forget to celebrate your progress. Acknowledging what you’ve accomplished will help to keep you motivated.
Start Your Journey to Better Health Today
Losing weight does not have to mean crash diets and hardcore workouts.
Focus on making small changes, and then stick with those changes for the long haul. In other words, turn healthy choices into ongoing habits, rather than a singular event. Consider starting with one or two of the tips listed above, and then build from there.
Ready to get started on a healthier lifestyle in the New Year? Renew Youth is here to help with everything from hormone optimization to supplement recommendations. Call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.