New year, new you, same weight loss goals? Trying to lose weight is no easy task. It can be very frustrating keeping up to date on the best low-carb foods to eat and workouts while also dealing with the pressure to look a certain way. It can be easy to just give up on fitness and health goals. If you’re trying to find ways to stick to your weight loss resolution this year, health experts told us their three essential tips while still feeling proud of yourself for your hard work and health accomplishments.
We spoke with Gigi Hunt, health coach, RN, BSN, and Jamie Nadeau, registered dietitian and nutritionist. They told us their three tips for sticking to your weight loss resolutions in 2023: habit stacking, intermittent fasting, and mindset shift. Read on to learn more!
Habit stacking
Small changes can make a big impact–that's where habit stacking comes in. Habit stacking involves "stacking" the new behavior you're trying to adopt onto a current behavior in order to help you remember to perform it with less mental effort by using the strong synaptic connections we already have. The more regularly you do perform stacked habits, the more natural it will become. This technique is a great way to breathe new life into your weight loss resolution.
"[Choose] one small, healthy habit that you can easily incorporate into your daily routine, and stack it onto something you already do consistently," Hunt explains. "For example, if you always brush your teeth after waking up in the morning, you can stack the habit of drinking a glass of water on top of this. As you continue to consistently practice this new habit, you can add on more healthy habits, such as eating a piece of fruit or going for a walk after breakfast." If you're looking for healthy habits to stack, read about three healthy habits that practically guarantee a longer life!
Just remember: patience and consistency are key! "I know this one is the most difficult, but the best way to reach your healthiest weight (and stay there) is through consistency. There will be lots of ups and downs, and if you throw in the towel as soon as you have a day that isn't perfect, you're going to have a hard time reaching your goals!" Nadeau stresses. "When something doesn't go right, troubleshoot why it happened and move on. There are so many opportunities each day to make choices that align with your goals." Noted!
Intermittent fasting
Hunt recommends practicing intermittent fasting to tackle weight loss goals in the new year. Intermittent fasting means switching between fasting and eating on a regular schedule–either no food or a significant calorie reduction, and periods of unrestricted eating. Methods include alternate-day fasting, periodic fasting, or daily time-restricted feeding. Intermittent fasting provides lots of people with structure so they won't overeat throughout the day. This dieting technique might be just what you need to achieve your weight loss goals.
"This can be a useful tool for weight loss as it can help you to naturally reduce your caloric intake. To get started with intermittent fasting, you can try limiting your eating to an 8-hour window, such as 12 pm to 8 pm, and fasting for the remaining 16 hours. You can also experiment with different fasting schedules to see what works best for you," Hunt says. While this concept may be confusing, it's important to reach out to your doctor before you start fasting to make sure it's right for you and that you fast safely. Check out these expert-recommended tips for safely fasting!
Mindset shifts
It can be difficult to keep a positive attitude during your weight loss journey–especially after the holidays when many people gain weight. But overthinking how much you eat or how much you exercise can actually negatively affect your healthy weight loss plans. Nadeau agrees.
"Stop stressing the specific number on the scale," she emphasizes. "The number on the scale tells us very little in the grand scheme of things, so try not to get too caught up with the number. Fluctuations are normal and overall trends will tell you what you need to know. Focus on good habits that support your healthiest weight and how you feel!" Change your mindset when it comes to weight loss. Instead of focusing on a number, realize that each choice you make (the foods you eat, the beverages you drink, the workouts you do, etc.) are helping you become a healthier you!
"Pay attention to your mindset and the thoughts you have about food, exercise, and weight loss. Try to focus on the positive aspects of your journey and the benefits you are gaining from making healthy choices, rather than stressing about the number on the scale," Hunt says. "It can also be helpful to practice gratitude and focus on the things you are grateful for in your life. This can help to shift your mindset from a place of deprivation to one of abundance and positivity."
Bottom line
Losing weight can be a difficult and time-consuming process, but as our experts explained, habit stacking, intermittent fasting, and a mindset change can make your journey not only easier but also more fun. For more information, speak to your doctor, nutritionist, dietitian, personal trainer, or mental health expert to create weight loss goals that you'll be happy to move towards!
