5 simple Weight Loss Tips for 2023
With the new year in full swing, many of us have already decided on some positive changes to make in 2023. Whether these resolutions are about our work, personal life or health journey, finding New Year’s resolutions that are achievable and manageable is the key to maintaining them throughout the year. For those who are looking for ways to slim down, check out these five simple tips to help you reach your target weight this year.
Don’t let hunger get the best of you
It’s tempting to give up on a diet because you aren’t feeling fulfilled by the foods or portions you’re allowed. When you eat less than normal, your fat cells release more hunger hormones, increasing your appetite. Rather than give up on the diet, substitute common snacks and treats with foods that fit within your diet. For example, replace carb-heavy foods like bread, muffins and chips with foods high in protein and fiber such as Greek yogurt, eggs or granola.
Make healthy behaviors a priority rather than weight loss goals
If your sole purpose of dieting is to lose a specific number of pounds, it’s likely you will have a hard time sticking to that diet. Rather than focusing on the numbers on a scale, focus on establishing healthy eating and exercise habits. For example, instead of aiming to lose 1 pound each week, strive for something more attainable such as exercising 20 minutes each day or eating 1 cup of fruits and vegetables with each meal. A journal or daily log is a great way to track your progress, as you can write down your meals, weight and exercise habits to review each week and see what is working and what is not.
Plan your meals
When you’re on the go, it can be easy to mindlessly grab a snack or pre-made meal that may not be the healthiest option. By planning your meals, you can take the stress out of knowing what you’re eating that day and ensure you’re sticking to your diet. Planning your meals also gives you time to prep ingredients, such as buying vegetables for a side dish or taking meat out of the freezer to thaw so you are ready to cook when mealtime comes.
Leave room for something sweet
Rather than think of foods as either “good” or “bad,” focus on portions. If you stick to your diet, exercise and leave a little wiggle room for a sweet treat every now and then, you are far more likely to stay with your new health routine than if you make sweet treats completely off limits. When you label certain foods as strictly taboo, you are likely to want to eat them more. Putting an emphasis on portioning and rewarding yourself with a treat every so often is healthier in the long run.
All calories are not created equal
If your previous diet consisted mostly of carbs, saturated fats and salty foods, you will have likely developed an appetite for high-calorie foods that offer little to no nutritional value. These foods cause weight gain and make you feel hungry more often. Replace them with high-protein foods, healthy fats and fiber, such as fruits, vegetables and yogurt. By prioritizing these kinds of foods, you will feel satisfied, lower your calorie count and maintain a healthier weight over time.
Weight loss is a marathon, not a sprint. By sticking to a diet, getting regular exercise and establishing healthy habits, you will not only lose weight but lay the foundation for a healthy lifestyle.