Weight loss isn’t about a quick fix or diet switch-up; it’s about creating lasting habits that help you lead a healthier life! Despite being one of the top resolutions for over a decade, weight loss can be especially challenging to stick with when obstacles pop up or when normal routines get altered. but, by incorporating smaller supporting goals, you can set yourself up for long-term success — even when you’re feeling stressed or frustrated. These are our favorite healthy goals to support your weight loss resolutions!
Stop Eating at Your Desk
Sitting for prolonged periods of time, like most of us do at our nine-to-five jobs, isn’t good for your waistline, wellness, or productivity! Still, 62% of professionals typically dine at their desks with breakroom or take-out meals in one hand and the other on the mouse. Even worse – we’re typically eating alone! Interestingly, we typically eat more when dining with others but that effect is reversed when we’re eating alone at a desk which means we tend to eat more calories during our solo desk lunches.
So, more calories consumed plus less movement plus poor productivity? That’s not an equation for successful weight loss or, more importantly, a happy and productive day! Break the habit by viewing lunch like recess! Take a 10-minute walk to get your blood flowing and just enjoy the light that isn’t coming from your computer screen. The benefits will follow!
Get More Sleep
If you’re trying to lose weight, the amount of sleep you get may be just as important as diet and exercise. In fact, there’s evidence to support the idea that sleep could be the missing piece for many who are struggling to lose and keep the weight off! Studies have found that a lack of sleep increased the likelihood of obesity by 89% in children and 55% in adults while other studies have indicated that sleeplessness can reduce your resting metabolic rate and cause you to eat more the next day.
If you’re in the 30% of adults sleeping fewer than six hours most nights, this is one healthy goal that could really help support your weight loss resolutions! Aim for 6-8 hours per night, and try to shut off all electronics a few hours before bed. Fill that time with relaxing activities like reading or listening to music, then enjoy a restful night’s sleep!
Schedule Time for Fitness
Those 30 minutes you need for your jog aren’t going to make-or-break your family dinner, we promise! Busy schedules tend to eat up the time we set aside for ourselves, and it can feel selfish to say no to someone else in order to do something for you. In reality, you’re taking this time to take care of you which only helps you take care of your family and friends down the road.
So, go ahead and pre-schedule those workouts and block off time to meet with your personal trainer. You’ll thank yourself for creating this goal later on!
Make Hydration a Priority
Hydration is the key to achieving so many healthy goals, and reaching those weight loss resolutions is one of them! Nothing hydrates you better than plain water yet, despite constant reminders of how important water is, most of us still don’t drink enough of it! Even slight dehydration can lead to impaired digestion, lethargy, brain fog, and false hunger cues – all of which are great for slowing your progress towards weight loss resolutions.
Water aids in healthy weight loss by improving your digestive system so that fats are eliminated from the body more efficiently and flushes your system out. It also reduces fluid retention (goodbye, bloating!) and helps get rid of cravings by helping you feel satisfied throughout the day!
If you don’t already own one you love, invest in a reusable water bottle and a tracking method (an app, water log, or section of your daily planner) to keep you hydrated + motivated!
Add More Whole Foods
It can be tempting to cut calories by swapping sugar for sucralose and home-cooked meals for a fast food drive-thru, but it’s no coincidence that the rapid rise in obesity happened around the same time these quick and convenient options became more accessible. Highly processed foods are convenient and you can decrease your caloric intake with fake sweeteners, but these options aren’t always the best ones. They’re often low in nutrients and harder for your body to process and utilize correctly, which can lead to increased cravings and a number of other unpleasant side effects.
Real foods, on the other hand, may be higher in calories but are much richer in vitamins and minerals without the chemicals and additives. One study published in Nutrition Journal compared participants’ feelings of fullness when they were on a low-micronutrient diet (a diet of foods that contained little nutrition) versus a high-micronutrient diet. On the high-micronutrient diet, nearly 80% of participants felt fuller after meals even though they were eating fewer calories than the low-micronutrient group!
The takeaway here is that you can support your weight loss resolutions by simply replacing processed foods in your diet with more real foods. If you need ideas, you can always check out the TLS Pinterest boards for inspiration!
How are you supporting your weight loss resolutions with healthy habits?