Written by: Shelley DiAngelo, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The CDC says that the obesity rates in the U.S. will surpass 50% by the year 2030. Yet, interestingly, a December 2023 YouGov poll revealed that only 19% of individuals making New Year’s resolutions aimed to lose weight. So clearly, the obesity rates versus personal weight loss commitment continues.
Moreover, those in the “skinnier wannabe” group who make that annual resolution, have good intentions at the onset of the new year to get healthy and lose weight. However, despite the collective enthusiasm, keeping resolutions proves challenging.
This year, however, can be different – you can stay committed and achieve your goals. Let’s see you in the majority of healthier people this year!
The varied stumbling blocks to resolution success
Before you achieve your weight loss goals, let’s first look at the common roadblocks to success so you understand how to approach this year’s goals differently.
1. Lack of planning
Changing routines requires a plan. Schedule time for meal planning, cooking, and exercising.
2. Lack of motivation
True commitment stems from genuine motivation. Identify why you want to lose weight, whether for increased energy or improved fitness for specific activities.
3. Lack of support
Sharing your resolution enhances accountability. Find a partner with similar goals to encourage each other. Think about building an accountability relationship with one or several people in a local weight loss group.
4. Unrealistic goals
Consult with a medical professional to set achievable weight loss goals, ensuring they are both realistic and healthy. He or she can support you during this journey and help to realign your actions as you move through milestones on this journey.
5. Poor recovery after a setback
Mistakes happen. Focus on getting back on track rather than dwelling on setbacks.
6. Having a vague resolution
Transform a generic resolution like "lose weight" into a specific and measurable goal, such as losing a certain amount in a defined time limit.
Turning resolutions into SMART goals
Transform your weight loss resolution into a SMART goal:
Specific
Measurable
Achievable
Relevant
Timely
Choose one or two resolutions at a time to prevent overwhelm. Here are some SMART goal ideas:
"I will lose 1-2 pounds a week until I reach 10 pounds in 6 weeks."
"I will eat out only once a month until I lose 60 pounds in one year."
Include a plan for how you intend to achieve your weight loss goal, whether through healthier eating habits, exercise, or a combination of both.
Other success ideas
Journaling is one of the most touted opportunities for insight into one’s lifestyle habits. It helps you to:
Redefine your health goals as you lose weight.
Adjust your eating and your food choices and the patterns in which you eat.
Assess your emotions and the triggers for certain foods!
Talking with a health and weight loss coach can give you detailed, personalized information for your specific medical needs and help you redirect your intentions if you happen to veer from the course.
5 Nutrition tips for success
Nutrition plays a crucial role in weight loss. And so too, does the way you think about food. If you feel overwhelmed with the choices of diets, exercise plans, all the advice, and feel paralyzed over the many pounds you must lose for better health, consider these tips that help to break up the do-able New Year’s resolution into manageable, daily tasks over time:
Plan your weekly meals and when and where you’ll eat out. Preparation will always keep you on track.
Track your food intake using an app or journal. Spending time taking actionable steps about what you eat, keeps your motivation intact.
Identify emotional triggers for eating and find alternative activities. Make a concerted effort to change how you use food: do you use it as a crutch to fill up an emotional void or can you finally use food to nourish your body and mind?
Limit added and refined sugars to a minimum each day. Eating sugar causes more sugar cravings. So, slowly segue to eating more proteins and vegetables that help to reduce or eliminate the craving for sugar ... and your mind and body will be grateful.
Eat less often and when you eat, make sure you eat balanced meals.
Exercise for long-term success
Physical activity is good for so many things and is essential for maintaining weight loss. Consider these exercise tips:
Start with low-impact exercises like walking. This is the easiest way for most sedentary people to begin their exercise regimen.
Choose activities you enjoy helping you stay motivated: eBiking, swimming, hiking, pilates or Zumba class.
Involve friends or family for added support. Sharing in the journey is so much more motivating!
Break up exercise into smaller sessions if needed. No one says you should kill yourself in the gym for two hours each session. Your body will respond even with several shorter sessions per day right in your home office.
The recommended minimum number of minutes of exercise is 150 minutes (3 hours) per week, so work your way up to this.
Keeping a journal of your exercise routines will keep you motivated.
Health and wellness resolutions
Achieving New Year's resolutions, especially weight loss goals, requires a thoughtful approach, realistic planning, and ongoing commitment. If you're serious about your health and weight loss journey, consider enrolling in the Age-Younger Weight Loss Plan to receive personalized guidance and support. This comprehensive plan aims to make your resolutions a lasting reality.
Overall health, ideally, should be the goal, so if you are seeking better health through a holistic approach, then consider reaching out to me at shelley@mile-hydrate.com. I have coached thousands of people to reach their health and weight goals and I’d be happy to help you, too.
Shelley DiAngelo, Executive Contributor Brainz Magazine
Shelley DiAngelo is committed to helping reduce the cost of chronic disease and increase the quality and longevity of life from individuals to corporate America with using holistic health options. She specializes in obesity, type 2 diabetes, and internal health and anti-aging from a cellular perspective. With her extensive professional background and many accolades garnered over the years for her substantial contributions to the enhancement and safety of patient care, she has a strong foundation from which to impart her experience as a speaker and educator.
References:
Ballard, J. (2018). Exercising more and eating healthier are this year’s most popular New Year’s resolutions. YouGov.
Centers for Disease Control and Prevention. (2021). Healthy People 2030. CDC.
