Updated January 7, 2024
by Tara E.
Are you planning to lose weight in the New Year? So are millions of other Americans. It is perhaps one of the most favored resolutions, after all. Yet, by week three, folks often throw in the towel. So, what are you going to do differently to make this diet stick? It’s the age-old question that plagues each of us every year as we embark on fresh starts.
Here are a few tips that probably look familiar but are tried and proven.
Hydrate Well
Drink water to lose weight. Ensure you drink plenty of fluids –ideally, not caffeinated or high in sugar. Water is ideal because it offers a plethora of benefits. Adequate water hydration aids in helping one to feel fuller during meals, increases fat-burning opportunities, rehabilitates muscles sooner, and flushes out those pesky toxins.
Water also can help decrease dehydration symptoms such as perceived hunger.
Are you looking to lose a few pounds in the New Year? First, consider a diet regimen that includes water at mealtime. Studies have shown that individuals who replace their beverage of choice with water or consume water before meal intake experience substantial weight loss compared to their counterparts who do not incorporate water intake into their meals.
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Another note of importance? It is not uncommon to feel hungry when your body is craving water in actuality. So next time you’re hungry, consider reaching for a water bottle. Not a fan of water? Consider drinking unsweetened tea, coffee, or diet beverages.
Exercise
If you are not currently exercising and are looking to lose weight, boost your health, or feel good, consider incorporating a bit of exercise into your week. Physicians and fitness experts alike recommend including some form of moderate exercise in your day. Consider creating your own workout schedule in the beginning and permit yourself to make changes along the way as you figure out what best meets your needs. Fitness journals and workout planners are excellent for self-motivation, tracking progress, and defining your workout and diet preferences.
Aim for thirty minutes of aerobic activity three times per week. This frequency is a good start if you haven’t moved much in a while. The ultimate goal is 30 minutes of exercise five days per week. It can be as simple as taking a walk. Weight-lifting or resistance training should be incorporated into the workout regimen to aid in building muscle and increasing calorie burn, which ultimately leads to weight loss.
Eat Your Fruits and Veggies to Lose Weight
Consider eating the following:
- Blueberries: Blueberries are rich in antioxidants and aid in burning fat
- Carrots: Carrots are rich in beta-carotene as well as Vitamins B, C, E, K. It is rich in burning fat and, therefore, thought to be a great asset in the battle of the bulge.
- Celery: Celery is thought to be a great source of fiber but can also serve as a diuretic.
- Cucumbers: Cucumbers are also rich in fiber and also have the added benefit of reducing cholesterol. They are also reported to prevent the conversion of sugar to fat, so it has a positive effect on weight loss.
- Lentils: Lentils help prevent blood sugar spikes that cause your body to create excess fat, especially around the belly area.
Studies have shown that simply adding veggies to a “bad diet” behavior will not necessarily promote weight loss if that is your endgame. Instead, substituting over time may improve chances. This thought is not to say that increasing your intake won’t be “fruitful.” On the contrary, research has proven that individuals who boost their fruit and vegetable intake reduce their risks for stroke, type II diabetes, some forms of cancer, and heart disease.
Fill your plates with veggies, folks! –Or at least, aim to fill half of your plate with vegetables. A few veggies
Seafood to Lose Weight?
Seafood consumption is good for the heart and reduces the risk of developing cardiovascular disease (CVD). Salmon is an excellent piece of seafood for the heart. It is also good for the waistline. Rich in Omega-3 fatty acids, salmon can improve insulin sensitivity, which helps build muscles and decreases fat around your abdomen. This benefit also aids in reducing the risk of type II diabetes.
These are just a few tips for how to lose weight in the new year. Ultimately, you will have to find the lifestyle that fits your needs and is one that you are most likely to follow.
Are you planning to set career resolutions this year? Check out our Workplace Resolutions guide for 2024. Do not fear transformation. Take control.