fitness and body

A New Year’s resolution diet comes but once a year, offering you a fresh start to get it right, get it tight, and finally reach your weight loss goals (if that’s what you’re working on). It also arrives right after you’ve inhaled your grandma’s famous (at least in your house) Christmas cake. Also, those Christmas cookies that your boss makes. Oh, and the latkes at your Chrismukkah party… and the list goes on.
Needless to say, it’s understandable that you’re toying with the idea of starting a restrictive New Year’s Resolution Diet for the year – and until kingdom come.
But we’re going to be real with you here, a super-restrictive New Year’s resolution diet can actually be a recipe for failure — no matter how much you ate over the holidays, says registered dietician Brooke Alpert. “Following a diet that cuts out food groups and allows for zero wiggle room puts you in a worse situation that you started in,” she says. Alpert says that yo-yo dieting will damage your metabolism, putting you on track to rebound binge and then start yo-yo-ing again. “That means you’ll get stuck in that vicious dieting cycle,” she says.
That being said, if you want to lose weight, there’s no shame in cleaning up your diet in hopes of a healthier 2020. But to successfully transition from two weeks of cocktails to 30 days of kale smoothies, make sure you’re not making these mistakes:
1. Eating foods you don’t actually like
If you think you’re suddenly going to become a fan of Brussels sprouts because it’s January 2nd and you haven’t eaten anything green in the past three months weeks, you’re setting yourself up to fail. “One reason why diets don’t work is that they force people to eat things they don’t like,” says registered dietician Cassandra Suarez. “So if the kale smoothie isn’t working out for you, try sautéed kale, kale chips, or better yet, ditch the kale and try spinach, Swiss chard, or another vegetable.” Another key to eating healthy without hating life is to experiment with spices. “Don’t be afraid to try different seasonings or ways of cooking,” says Suarez. For example, pick up a Cajun spice blend or Chinese five-spice and sprinkle it on top of your veggies or chicken.
READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
2. Expecting immediate results
The celebrating you did over the holidays is not going to be undone after a week — or even a month of getting your sh*t together (i.e. healthy eating). “The surest way to fall short of your goal or resolution is to make it unattainable,” says registered dietician Rene Ficek, lead nutrition expert at Seattle Sutton’s Healthy Eating. “For instance, resolving to never eat your favourite takeout food again or aiming to lose 5 kilos in one month will backfire,” says Ficek. That’s because not allowing yourself the foods you enjoy leads to eventually bingeing on them when you can’t take the torture anymore. And trying to lose too much weight too fast will certainly lead to disappointment and a rebound bag of Dorritos.
The key is to set smaller goals that build up to your end goal, he says. That means you can try to avoid that takeout joint more often than you do now or aim to lose one to 500g to 1 kilo per week — until you eventually reach your goal, she says.
3. Not making your meals ahead of time
One of the reasons why we overeat around the holidays is that there’s an abundance of food out that’s easy to grab. When the celebrating is over, make it easy to stick to your New Year’s Resolution diet and choose healthy options by preparing healthy food ahead of time. That way you can get to it when you’re hungry, instead of making a game-time decision when you’re ravenous. “Meal preparation is key to eating a balanced diet,” says registered dietician Lily Chen. “Cut up vegetables and make extra servings of a meal for the week ahead. This way, you can quickly put together dinner on a busy week night.”
READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
4. Not checking labels at the supermarket
Being a bit more particular about the foods you buy at the store can help you get back on track after eating everything without question. Read the food labels on the ingredients you’re using to make a more informed decision about whether or not it belongs in your diet. Chen says it especially important to pay close attention to serving sizes. “A bottle of juice may actually contain two servings,” she says. That means it contains twice the sugar and calories as what’s listed on the label. And since you’re probably not in the habit of only drinking half of a juice, that could keep you from losing weight, says Chen. Other important factors to consider are the amount of fibre and protein in your meals. Shoot for eight grams of fibre and 20 grams of protein in every meal to stay full and satisfied.
READ MORE: Here’s How To Pick A Retinol For Your Skincare Routine
5. Not having a backup plan
Putting a plan in place to change your diet is great. But you’ve also got to plan for roadblocks, says Ficek. Take stress eating during a particularly annoying day, for example. If you know you’re tempted to make yourself feel better with the help of ice cream, find a backup plan, says Ficek. Maybe you decide to get a 20 minute massage at a spa, or blow off some steam in that yoga class. “Both would be welcome changes to a healthy new lifestyle, and you will feel much better in the long run.”
This article was originally published on www.womenshealthmag.com  More

If you, like tons of other women around the world, are hell-bent on finally winning the weight loss battle in 2023 then you’re going to have to approach it more deliberately and with tight weight loss strategies.
But first things first: don’t beat yourself up for not staying the course last year. There’s nothing wrong with going right back to the start and taking it from there. As long as you’ve still got time and energy, you haven’t let yourself down yet.
And I don’t know about you, but there’s an extreme sense of newness in 2023 — it feels like the year that we’re all finally going to knuckle down, get our ducks in a row, our goals in order and finally win the wars we’ve been fighting in ourselves. With that said, life coach and author Paula Quinsee reckons that there’s very little you can achieve without the right mindset and the right weight loss strategies in place.

“With the right mindset and a solid plan, there are very few things you can’t achieve — this is the starting point of any goal,” she says.

We asked her to help us unpack some of the most effective strategies we can use to make this year different… to finally get to the finish line of the weight loss race.
1/ Understand your why
If you’re not clear on why weight loss is your goal, then your motivation to achieve it won’t stand firm. “People need to understand the why behind their goals,” Quinsee says.

“Yes, you might want to lose weight but it’s not so much about the goal than it is about what the goal will do for you.”

In a sense, losing weight is only but a vehicle that’s taking to you to where you want to be. And your why can be anything — you might want to lose weight to feel more confident, get healthier, become more energetic for your kids and so on. If it matters to you, it is valid.

2/ Set a realistic time frame
Working towards a goal aimlessly and with no time frame leaves a lot of room for excuses. A deadline, so to speak, not only encourages some form of discipline, but it’s also important for helping keep track of your progress (we’ll get to why this matters in a moment). But in setting those time frames, it’s also vital that they are realistic for the way that your life is set up. “Giving yourself an unrealistic time frame for your goal is setting yourself up for failure,” Quinsee explains.

“You will end up feeling disappointed, let down and the self-blaming and loathing can derail you from the entire goal itself.”

3/ Break your goals down into smaller ones
We’re always told to dream big and what makes a big dream attainable? All the smaller dreams in between and all the little wins that eventually lead us to our big picture.

“Often, people look at the big goal and they get overwhelmed by it. But if you break a goal down into much more manageable bite-size chunks, then you will find that the process becomes a lot less daunting,” Quinsee says.

4/ Set yourself up for success
It’s important to know and be extremely conscious of your weaknesses, and to make sure your strategy includes things that work around them.
“If you know that you’re not a disciplined person when it comes to exercise then make sure that you set yourself up for success by getting a personal trainer,” Quinsee says. “In that way, you will know that someone is always holding you accountable. This could even be a workout buddy or anyone that can help support, motivate and encourage you throughout.”

5/ Always track and measure your progress
A lot of the time we’re so busy focused on the goal that we miss how far we’ve come in our journey, how much we’ve achieved and the progress that we’ve made.

“Every small little step forward is success and it’s so important to not only note, but to celebrate those little victories and small signs of progress,” Quinsee says. “The acknowledgement of these is what will keep you going.”

6/ Put incentives in place

A strategy that works really well is creating a personal rewards system for every time you achieve a small goal or objective.

“You can even reward yourself for just being disciplined and attending all the workout classes you planned to attend that week,” Quinsee says.  “The key is to always seek out the positive sides of your experience and to acknowledge them.” More