Are you constantly promising yourself that that this will be the year you finally lose those extra pounds? You know that we give you a major pat on the back for wanting to make a healthy change in your life and finally lose weight! But let’s be honest here, resolutions, as a rule, don’t work – and we know why!
We’ve put together 11 easy things you can start doing today, right now, that will start you on your journey to incredible amounts of weight loss – keeping reading!
According to a poll by the time management firm Franklin Covey, 30% of all New Year’s resolutions are broken before February. The very idea of “out of the box” resolutions sets individuals up for failure. Sometimes, they are either too restrictive (“I’m cutting out carbs!”), not specific enough (“I’m going to lose pounds this year!”) Or simply you promise yourself something you don’t really want to change (“I will become a vegan!”), despite the fact you love meat and dairy.
You must change your goal-setting approach if you want to stick to your resolutions. So, we aren’t here to discourage you. In fact, we talked with some of the best nation’s diet experts to see which resolutions they think are sure to stick. Their suggestions are really easy to follow, achievable and realistic. Read what they have said, pick a goal you feel would work best for you and get the wanted results already!
1Change Your Routine
“Make plans to accomplish something that’s both new and healthy once per week. Attempt another method of preparing vegetables, take a part in Zumba, a Cross-Fit, or cooking class (for healthy meals), go on swimming, hike or join a CSA [community-supported agriculture group] to help with planting. You have numberless options, and doing new things is always enjoyable. It engages your mind, keeps you dynamic, adds excitement to your daily life and encourages you to meet new people and make new friendships. And, of course, helps you lose weight!” – Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics
2Get Enough Sleep
“Make a resolution to get enough and sleep. Eight hours of sleep every night is perfect in order to function at your best the next day. Lack of sleep causes ghrelin, the hunger-stimulating hormone to go into overdrive while at the same time decreasing levels of leptin, the hormone that represses hunger. In other words: When you’re worn out your hormones work against you, stimulating appetite even when you’re full which can prompt overeating and gain weight.” – Jim White RD, personal trainer and registered dietitian
“Make a resolution to meditate every day for ten minutes this year. This training can help make you more tranquil and less emotionally reactive and this, in turn, can help you lose pounds. A 2014 study discovered that people who meditate are less likely to have bouts of emotional or binge eating. In another survey found that people who meditated lost more weight (and kept it off) than others who didn’t take time to relax. Keep in mind, a thought should always precede a bite of food. Train your mind to change what you consume.” – Dana James CDN, a nutritionist from Food Coach NYC
4Accomplish Your Daily Veggie Quota
“We must admit that even dietitians can have days when they don’t accomplish their veggie quota! Your long-term determination should be to get five to six cups veggies (cooked or raw) every day for good health and energy. Increasing veggie intake it boosts general health, it helps to prevent disease, as well. In addition, veggies likewise make perfect craving tamers. Deeply colored veggies naturally smoother hunger and increase fullness from their fatty acid content and fiber, making these healthful gems something you should aim to add at each meal! – Lauren Minchen MPH, RDN, CDN
5Eliminate the White Food
“Want to see results instantly? You need to free your kitchen of the white food – pasta, rice, and white flour. Believe me, carbohydrates like these are actually empty calories and eating them over and over again can cause gaining pounds and even metabolic issues. After you’ve wiped out your kitchen, is time to restock the shelves with whole grains. Whole grains, unlike refined grains, give you powerful nutrients and antioxidants that enhance immunity, help in preventing cancer and heart disease, and they slow aging as well. You can replace your white stuff with brown rice, oats, barley, polenta and my top choice, quinoa.” – Cheryl Forberg RD, ‘Biggest Loser’ dietitian and author of A Small Guide to Losing Big
6Take Control of Your Snacks
“You need to stop eating out of boredom, emotional upsets or simply because you need to momentarily check-out of life. The snacks serve to keep your blood sugar levels stable if your meals have more than five hours between them. Choose two raw snacks daily to make sure you’re getting the greatest density of vitamins, minerals, and nutrients. You can include in-season fruits, nuts and fresh juices as your snacks.” — Dana James CDN, a nutritionist from Food Coach NYC
7Drink More Water Before Meals
“It is best to make a daily ritual to drink more water, particularly before every meal. A 2015 study showed a greater amount of weight-loss for people who drank up to 16 ounces of water half an hour before a meal than the individuals who didn’t drink. Drinking water may enable you to feel fuller sooner, which may help you eat less.” — Kathy Siegel MS, RDN, CDN, a New York-based registered dietitian nutritionist and nutrition communication consultant
8Include More Protein in Your Breakfast
“Begin this year with a resolution to eat breakfast with an additional increase in protein. Studies have demonstrated that including protein at each meal, at breakfast also, may help you stay fuller longer. At the same time, it helps in weight management. Pump up the protein by including things like seeds and nuts, cottage, plain low-fat yogurt, milk, cheese, natural peanut butter, and eggs.” – Kathy Siegel MS, RDN, CDN, a New York-based dietitian nutritionist and nutrition communication consultant
9Don’t Stick Only to Gym
“This year, make a resolution to focus on adding more activity to your daily routine. Don’t stick to a strict workout regimen every day. Keep in mind, a 15-minute run or a few 10 minute walks a day can improve your health, and obviously those things burn your calories.” — Yasi Ansari, MS, RD
10Reward Yourself Right
“Make a resolution to not use food as a reward. Regularly, I see my patients reward a weight-loss by enjoying foods they know aren’t the best choice for their goals. Rather, I recommend using things like nail treatments, massage treatments, SoulCycle classes and workout gear as a reward for the hard work. If you start again with junk food, it will only lead to unhealthy yo-yo dieting. Plus, showing off a new mani or gym tee is always fun!” — Leah Kaufman, MS, RD, CDN