Most people start the new year feeling bloated and sluggish after tucking into all those chocolates and mince pies over Christmas, so don’t beat yourself up about carrying a few extra pounds in January.
At the same time, more than one-third (35 per cent) of Brits have put weight loss as their main new year’s resolution for 2024, hoping that this will be the year they achieve their health goals.
However, one in five people who make resolutions last less than one month, so here are our tips to help you stick to your weight loss goals for the year.
Get over the Christmas bloat
The first hurdle is to get back into normal eating habits after Christmas. Most of the extra weight gain over December will be from excess salt and alcohol, which can make us feel bloated and heavier.
Therefore, it is sensible to avoid the scales until you have resumed eating normally without the extra evening treats and calorie-laden drinks.
After a few days, you will be in a better position to start your healthy eating regime properly and have a more realistic picture of what goals you want to accomplish.
Slow and steady wins the race
It is important to remember that weight loss should be slow and steady, and you should not beat yourself up if you haven’t lost a certain amount in one week.
Often, it takes months to see a significant difference in the scales, and the more weight you have to lose, the longer it will take.
If you try to deprive yourself too much, you are less likely to stick to your goals and will revert back to old ways. What’s more, calorie restriction and bingeing can slow down your metabolism, which means it’ll be even harder to lose weight in the long-term.
What to eat
Instead, focus on what you should eat, instead of what you shouldn’t. Fill your plate with plenty of vegetables, a good portion of protein, and some carbohydrates, as these will provide you with the nutrients you need, give you energy, and will keep hunger at bay.
As long as you eat three good meals a day, and snack on healthy foods, such as nuts, seeds, yoghurt and fresh fruit, you will not feel the need to indulge in sugary, calorific foods that will not satisfy your appetite like sweets, chocolates and crisps.
Muscle and Fitness recommends eating low-fat protein, such as chicken, Greek yoghurt, salmon, and turkey breast.
It states: “Opt for protein during all meals going forward and you will cut excessive eating that often happens when not feeling full.”
Weight loss support
The advice to eat a healthy, well-balanced diet is not new, but many Brits still struggle with their weight every day.
That is why having support from a weight loss clinic might be just the thing they need. This can tell them about supplements that may be helpful, give them information about meal replacement programmes, prescribe medication, and simply help them change their lifestyle and eating habits.
It might be as simple as getting help making a meal plan for the week, so they aren’t tempted to buy processed meals, or they might need advice on getting into exercise, which will support their weight loss and boost their cardiovascular health.
Having this extra support is also likely to make them more accountable for their weight loss, which will make them try harder and not give into old habits as easily.