New Year’s Resolution Weight Loss: 15 Tips to Reach Success
With the temperature growing colder outside, everyone is getting ready for the holidays. This is also a popular time for people to develop their New Year’s resolutions. Many try to find new ways to lose weight with each passing year. It should come as no surprise that this is a common topic. On the other hand, weight-loss resolutions are also notoriously difficult to keep.
At the same time, there are ways to improve your chances of achieving New Year’s weight loss success. Take a few of the helpful tips that we have put together to help you keep your New Year’s weight-loss resolution this year!
Instead of Setting Broad Goals, Be as Specific as Possible
If you are looking to lose weight as one of your New Year’s resolutions, make sure you are as specific as possible when setting goals. If you just state a general purpose such as, “I want to lose as much weight as possible,” or, “I want to look good in the mirror,” you are not going to be able to achieve your goals. Because you are not specific regarding these goals, your mind will not know precisely what you are shooting for.
Try to be as specific as possible when you are setting your weight-loss goals. Some of the defined examples you may want to accomplish include:
- I would like to exercise at least 30 minutes per day, five days per week.
- My goal is to lose at least 2 pounds per week for the next 10 weeks.
- I’m going to limit myself to no more than 50 grams of carbohydrates per day.
- I would like to run a 5K without stopping by the end of the summer.
Notice that these goals are specific and measurable. This means your mind can focus on a tangible end-goal as you go through your weight loss routine. Whether you are trying to exercise more, go on a diet, or use a combination of both to help you lose weight, setting specific goals will help you create a target to shoot for. You will increase your chances of achieving weight loss success when it comes to your New Year’s resolution.
Knowing exactly what you’re wanting to achieve with your weight-loss goals is critical to your success. When you follow the Noom program, you are taught how to literally work through your thought process to find the root cause of why you want to lose weight and that ends up being the strongest goal of all. Check it out with a free trial offer today!
Get More Creative with Cardio Instead of Sticking to the Treadmill
If you want to lose weight, you have to work out regularly. The reality is that if you don’t burn more calories than you consume, you will have a more challenging time losing weight. The most direct way to burn calories is through cardio. On the other hand, it’s easy to get bored if all you do is run on the treadmill. Even if you like to run, the lack of changing scenery, the monotonous plodding of your feet on the deck, and the slow rate at which the numbers change can be frustrating.
Think about getting more creative with your cardio workouts. Even if you like going to the gym, there are other machines you can use. For example, you may want to try the aerobic bike, rowing machine, or elliptical. Most gyms have so many cardio machines you can use a different one every day. By switching up your routine from time to time, you will prevent yourself from getting bored. That way, you keep up the calorie burn without getting frustrated with yourself.
Of course, the benefits of cardio have been backed up by medical studies. In one study, researchers followed a group of participants who were trying to lose weight. The groups kept their diet the same but varied their exercise sessions. The results showed that the participants who performed cardio regularly instead of alternative exercise forms ended up losing more weight than the other groups, according to Obesity.
If you have difficulty sticking with exercise for more than a few minutes, remember you can turn on the TV when you are doing cardio. That may help you take your mind off of the act of exercise, allowing you to focus on something else while you burn calories. Simply turn on your favorite TV show and get to work! This will help you with your New Year’s resolution weight loss success.
Set a Reminder To Go To Bed and Wake Up at the Same Time
Another tip you should keep in mind when it comes to New Year’s resolution weight loss success is to set a reminder to go to bed and wake up at the same time every day. Sleep is a vital part of regulating your metabolic rate. Your metabolic rate controls how quickly you burn calories. You should do everything you can to help your body get in a regular circadian rhythm. If you switch up when you go to bed and wake up, your body will get confused.
Then, when you get up in the morning, your appetite may be out of whack. Even though it’s important to eat breakfast every day, you may not feel hungry in the morning if your body is not used to getting up at a specific time. If you do not eat breakfast, you do not get your body’s metabolism going. As a result, you may not burn as many calories.
The most common mistake that people make when it comes to their sleep schedule is sleeping in on the weekend. Even though most people like to stay up a little bit later on the weekends and sleep in a little bit later, this is not necessarily beneficial for New Year’s resolution weight loss success. If you want to find success when it comes to your New Year’s resolution, set a reminder on your phone. That way, you go to bed and wake up at the same time every day. You will find your dietary routine may improve, which will allow you to control your body’s metabolic rate.
Hire a Lifestyle Coach To Encourage Accountability
If you want to place yourself in a position to be successful in your weight-loss goals, you need to make sure you hold yourself accountable. There are lots of ways you can hold yourself responsible when it comes to your weight-loss goals. This includes writing down what you eat every day, writing down your workout routines, and trying to take a friend with you to the gym so you both can push each other. Another way to take your weight-loss goals to new heights is to consider hiring a lifestyle coach.
To lose weight, you need to identify the habits that led to your weight gain in the first place. The only way you will lose weight for good is if you identify those habits and change them. Sometimes, it can be beneficial to have an outside perspective take a look at your current lifestyle. A lifestyle coach will take a look at your diet, exercise routines, and habits. Then, your lifestyle can help you get to the root cause of your current weight issues.
Finally, a lifestyle coach also has the training to meet you where you are. Even though you have a large goal in the future you would like to obtain; you will have a hard time getting there if you do not place stepping stones along the way. This is another area where a lifestyle coach can help you. It’s incredibly challenging to change routines that feel comfortable to you. A lifestyle coach will help you change these routines gradually. That way, you can set yourself up for success in the future. If you want to be successful in your weight-loss goals with your New Year’s resolution, you should work with a lifestyle coach. This will place you in the best position possible to succeed.
And that’s what we want for all our readers – success. Get your very own personal coach today with Noom’s free trial offer and start losing weight for the last time!
Invest in New Cooking Equipment and Make Cooking Fun Again
Another tip you should follow if you are looking to reach your New Year’s resolution weight loss success is to invest in cooking equipment. Even though many people love to eat at restaurants, the reality is that it’s impossible to know what is genuinely in the dishes that restaurants serve. Even though it’s possible to ask for nutrition facts, every chef at a restaurant prepares their meals slightly differently. There are situations where people might end up eating more sugar or salt than they think.
According to Public Health Nutrition, specific studies show that eating more meals at home will promote weight loss. When you cook at home, you know exactly what you are putting in your meals. You know exactly how much sugar and salt is added. By reducing the amount of sugar you eat alone, you can prevent metabolic issues down the road. Also, consuming less salt can help you protect your cardiovascular system.
If you are looking for specific cooking equipment that can help you make cooking fun again, consider investing in a pressure cooker. This is similar to a slow cooker; however, it will cook your food in a more reasonable amount of time. For example, you can cook an entire batch of slow cooker chili in 30 minutes instead of 4 to 6 hours.
Another example of fun cooking equipment you might want to try is a sous-vide. A sous-vide is something you can use to cook something under a vacuum seal. Then, you add the bag to water that is at a specific temperature. You will achieve precise cooking results that are almost impossible to achieve by any other method. Take a closer look at some of the fun cooking equipment that is available today. If you can enjoy cooking once again, you can reduce the frequency with which you eat out. This can help you reach your weight-loss goals.
Sign Up for Mobile Applications and Alerts To Keep you Motivated
Another tip you might want to follow to encourage weight loss success is downloading and using mobile applications. These applications can send you alerts to keep you motivated. For example, mobile applications might remind you to stick to your diet or get in a certain number of steps in a given day. By downloading mobile applications to your smart device, this is a quick and easy way you can check on your new lifestyle habits.
If you are particularly tech-savvy, you may want to check out some of the extra features that applications have. For example, some mobile applications have forums to interact with other people trying to lose weight. Other mobile applications also come with barcode scanners you can use to look at some of the products you are considering purchasing. You can use these mobile applications and sync them with other fitness and health apps. The overall goal is to help you remain motivated toward achieving your weight-loss goals.
These weight-loss apps have been explored in medical studies. Several studies have shown that using mobile applications to monitor your progress can promote weight loss, says JMIR. They do this by increasing your awareness of your progress and habits.
Finally, if you are looking for mobile applications that promote specific diets, such as paleo, keto, or vegan diets, there are also particular options and programs available for these purposes. If you are trying to achieve New Year’s resolution weight loss success, you need to approach this from a comprehensive perspective. Mobile applications can help you do this by keeping you on track with your diet and exercise routines while also sending you motivational advice that will encourage you to keep going. That way, you can position your emotional and mental health in a place to help you succeed.
Start Waking Up One Hour Earlier: Make the Time To Exercise in Your Day
If you want to achieve New Year’s resolution weight loss success, you need to make sure you are making time in your day to exercise. If you only try to exercise when you have spare time, you will never make it happen. This could hinder your weight-loss goals. Instead, start waking up one hour earlier. That way, you know you will have time to exercise. Even though you may think you need to exercise vigorously to lose weight, this is not necessarily the case. Even though it’s a good idea to perform different exercises if you attempt to get in shape, something as simple as walking in the morning will help you burn calories.
Research agrees. For example, one study in the International Journal of Obesity and Related Metabolic Disorders showed that walking only 30 minutes per day can help achieve your weight-loss goals. Walking regularly can also help boost your mood, keeping you in the right mindset regarding your weight loss targets.
In one study, participants were asked to walk on a treadmill for 30 minutes per session. After 10 days, every participant reported that their mood had improved, as per research in the British Journal of Sports Medicine. The results of this study suggest that engaging in exercise, such as walking for only 30 minutes per day, can dramatically help you improve your mindset.
If you have joint pain, asthma, or other conditions that might prevent you from exercising vigorously, try getting up an hour earlier to walk. Even though walking might not help you run a marathon, it can help you burn calories. At the same time, you will only find time to walk if you schedule this into your day. Set your alarm clock for one hour earlier and get up to walk in the morning. If you need a little bit of extra motivation, see if someone else in your family (or someone in the neighborhood) will get up and walk with you. That way, you can hold each other accountable and walk the path to your weight-loss goals.
Noom considers walking to be one of the most effective exercises for anyone trying to lose weight. The program encourages daily step goals, which can help you burn more calories and add a little exercise to your day. You can give the app a try today with a free trial offer!
Find Volunteer Opportunities in the Community That Encourage Physical Activity: Give Back
If you are looking for a way to combine philanthropy with your New Year’s resolution weight loss success, look for volunteer opportunities that encourage physical activity. There are plenty of volunteer opportunities available so try to find volunteer opportunities such as those offered by Habitat for Humanity. Construction is a great way to burn some extra calories while building homes for those in need. Of course, there are other ways to give back and get active as well.
For example, you might also want to look for volunteer opportunities that could help you beautify the city’s streets. You can start a local garden somewhere where you grow fresh fruits and vegetables. Then, you may want to consider donating them to local food banks. This is a fantastic way to spend some time outside, which will provide you with an opportunity to make some extra vitamin D while also feeding the hungry.
Medical studies have found that the physical exertion of gardening can help you lose weight. Another study conducted by researchers at the University of Pennsylvania also found that people who garden regularly are more likely to get the required amount of sleep at night, says Penn Medicine News. When you get the recommended hours of sleep, you provide your body with the energy it needs to exercise the next day effectively.
In addition to diet and exercise, volunteering can also help you lose weight. If you wonder where to start with your volunteer opportunities, consider reaching out to family members and friends to see if they do any volunteer work in the local area. You can also consider placing a call to the local YMCA. The YMCA is one of the largest philanthropic organizations in the world. There is a good chance that they have some volunteer opportunities coming up in which you can participate. With these volunteer opportunities, you give back to those in need while also achieving your New Year’s resolution weight-loss goals.
Make a Plan To Unplug for an Hour a Day: Reduce Your Stress
If you are looking for another way to improve your weight-loss goals, make a plan to reduce your stress. One way you can do this is to unplug all of your electronic devices for at least one hour per day. Today, we live in a world that is more connected than ever before. Whether you go to school or hold a job, you may find it difficult to disconnect from your obligations. This stress can contribute to your weight loss difficulties.
For example, a study published in 2015 in Biological Psychology showed that our bodies have a slower metabolism rate when they are under stress. The study tracked individuals who reported multiple types of stress for 24 hours. Those who reported more stressors than others burned, on average, 100 fewer calories.
For many people, their electronic devices are a source of stress. The constant beeping can drive people crazy and might make it feel like you never get to take a break. Give your body and your mind a brief respite. Unplug your electronic devices for at least one hour per day, such as when you get home from work. You may want to consider putting your smart devices in a drawer and then going outside to get some fresh air. Long-term stress can lead to other health problems as well, such as difficulties with your cardiovascular and metabolic systems. Finally, stress can also impact your mental health, making you feel sad, angry, jittery, and anxious.
Hydrate Constantly: Keep a Schedule for Your Drinking
A great way to help you find New Year’s resolution weight loss success is to hydrate constantly. Unfortunately, many people carry a chronic water deficit. This can cause you to feel tired, impact your metabolic rate, and could affect your cardiovascular system as well. If you have made a New Year’s resolution for weight loss, try to carry a bottle of water with you at all times. Even though it might be hard to drink water regularly, make an effort to drink water with all of your meals. This will prevent you from drinking sugary beverages such as soda or sports drinks. Individuals who drink water regularly will consume fewer calories because they feel full as a result, according to Obesity (Silver Spring).
Another medical study took a look at more than 9,500 people who suffered from a chronic water deficit. The researchers found that those who carry a chronic water deficit are more likely to have issues with their weight than those who remain adequately hydrated, say authors published in the Annals of Family Medicine. Individuals who drank water regularly were more likely to find success in their weight-loss goals.
Drinking water should be an essential part of your weight loss plan. It will improve almost every organ system’s overall health, displace liquid calories in your diet, and help you consume fewer calories. Remember, you need to drink extra water if you workout. If you don’t drink enough water during your workout routines, you might start to feel your muscles cramp up, making you more likely to get hurt. To drink enough water throughout the day, make sure to keep a water bottle at your desk, in your purse, or your car. This will help you reach your New Year’s resolution weight-loss goals.
Water is at the heart of a concept called calorie density. Learn how you can eat all the foods you love and still lose weight by choosing foods with more water and less calorie density. Noom is available today as a free trial offer so you can get started!
Log Your Progress with Photo Evidence
One of the biggest challenges you will face with your New Year’s resolution weight loss success is remaining motivated. One of the ways you can keep yourself encouraged about your progress is to track it visually. Think about setting up a schedule to take a picture of yourself once per week, once every other week, or once per month. Even though you may not like what you see at first, it’s all about the progress you make. Be sure to date your photos as well.
In addition, you can also think about logging your evidence in other ways. For example, you may want to write down your goals in a journal. Then, as you check them off, you feel proud of what you accomplish. When you log your success with visual evidence, you feel more encouraged about your New Year’s resolution weight loss success.
Shop Smarter: Learn About Added Sugars and Stay Away
Another important tip you need to follow if you would like to be successful with your New Year’s resolution is to stay away from added sugars. Unfortunately, many companies decide to add sugar to foods and drinks they produce because it makes them taste better. Even though people think about soda and candy as things they need to avoid, not everyone realizes that many everyday staples such as milk and bread also have sugar in them. Even fruit juice, which some people think is healthy, has a tremendous amount of added sugar.
If you want to be successful in losing weight, you need to stay away from added sugar. Medical studies have shown that consuming added sugar can lead to long-term metabolic issues, which can inhibit your weight-loss goals. Even food that is promoted as organic or healthy can be very high in sugar. As a result, read the nutrition labels before you decide to purchase anything.
In addition, foods that contain refined sugars tend to be incredibly low in fiber. This means your body can digest the carbohydrates quickly. Medical studies in Nutrition Reviews have shown that these types of refined sugars are only able to keep you full for a short amount of time. If you are looking for something to consume instead of refined sugar, aim for complex carbohydrates. These include quinoa, barley, and oats. You can also target vegetables such as potatoes and carrots that contain complex carbohydrates. These foods will keep you full for longer. Of course, they also have many more nutrients than foods made up mostly of simple sugars.
Set Smaller, More Frequent Goals: Feel More Fulfilled in Your Accomplishments
If you would like to achieve success in your New Year’s resolution, you need to set smaller goals along the way. Too often, people are solely focused on the end goal. They only focus on reaching a certain number on the scale or looking a certain way in the mirror. If you only focus on your overall goal, it’s going to look too far away. It’s easy to feel a sense of despair, which may prevent you from sticking to your New Year’s resolution.
Importantly, there is nothing wrong with having an outcome goal, which will be your final target weight. The entire purpose of setting smaller goals is that this is going to keep you motivated along the way. If you accomplish these smaller goals, you will feel a sense of accomplishment. This prevents you from feeling overwhelmed and will encourage you to stick with your New Year’s resolution to achieve weight loss success.
Medical studies support this. One study followed more than 125 women who were trying to lose weight. They enrolled in a structured weight loss program to compare one group with one large goal with another group that had many smaller goals. Those who were focused on setting smaller goals along the way (and achieving them) were more likely to achieve their goals and were less likely to deviate from their diets when compared to those who were only focused on their weight alone, according to Patient Education and Counseling.
When you are setting specific goals, there is a format you should follow. This is called the SMART acronym. The goal is to set goals that are:
A few examples of these goals you might want to follow include:
- I am going to run for at least 30 minutes every day during the next two weeks.
- I am only going to allow myself to drink one sport drink this week.
- I am only going to have dessert on Friday night this week.
- I will eat at least four servings of fruits every day for the next seven days.
- I will eat at least five servings of vegetables spread across three meals every day for the next two weeks.
When it comes to your New Year’s resolution weight loss, set SMART goals, and ensure you are in a position to succeed.
Meditate Daily and Look Inward
Finally, if you would like to increase the chances of meeting your goals regarding weight loss, you should try to make time to meditate daily. The purpose of meditation is to help you leave your stresses behind for just a few minutes a day. That way, you focus on your emotions, mental health, and spiritual health. Once you are finished meditating, you should find you concentrate more easily on what you have to do during the day. This includes your dietary choices, workout routine, and overall goals.
In addition to the mental and emotional benefits of meditation, there are also some physical benefits you may enjoy as well. One specific physical benefit you may experience when it comes to meditation is reduced pain. There are medical studies showing meditation can help you reduce chronic pain. For example, one review that was published took a look at 38 total studies. The researchers concluded that mindfulness meditation could help you improve your mental health, reduce chronic pain, and improve your overall quality of life, according to information published in the Annals of Behavioral Medicine.
If you suffer from regular discomfort, you may find it challenging to work out. It may make it harder for you to lose weight. On the other hand, if you can successfully meditate and control your pain, you may find it easier to work out regularly. As a result, meditation can help you exercise, which may help you reach your weight-loss goals.
If you are trying to meditate for the first time, start by setting aside 5 minutes per day. Sit quietly and focus on your breathing. Then, as you gain more experience meditating, you may find you can meditate for longer amounts of time. If you have trouble figuring out how to meditate, think about signing up for some classes online.
Put These Tips To Use and Create New Year’s Resolution Weight Loss Success For Yourself This Year
Losing weight can indeed be a challenge; however, it’s not impossible. If you target weight loss as one of the goals for your New Year’s resolutions this year, think about putting a few of these tips to use. When you sit down and take the time to develop a cohesive plan ahead of time, you can dramatically improve your chances of success. Remember to set realistic weight-loss goals and carve out time to focus on your resolution. That way, you will lose weight, improve your diet, get in better physical shape, and improve your overall health. Incorporate these strategies with your New Year’s resolution weight-loss goals and achieve weight loss success!
And while you’re at it, check out Noom’s free trial offer and get the support you deserve from a personal coach who’s job it is to make sure you succeed. You have nothing to lose with Noom, but the weight!
Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.