Resolving to achieve a healthy weight, Part 2

Resolving to achieve a healthy weight, Part 2

7 tips to achieving your weight loss goals

The season of parties, food and cocktails is behind us. ‘Tis the season for New Year’s Resolutions! While the holidays and cold weather provide great excuses to forgo our typical routines and indulge, the winter months can lead to unhealthy habits in terms of diet and exercise.

That’s why “weight loss” is always a top New Year’s resolution: According to one survey, 48% of people who made New Year’s resolutions wanted to lose weight. If you also plan to achieve a healthy weight this year, you’re not alone! This blog will help guide you to reach your weight loss goals in a healthy, holistic way.

#1: Set specific and realistic goals

It’s important to be honest and realistic with yourself about your fitness goals and the journey it will take to get there. The first step is to understand what a healthy weight is and why it is beneficial. Check out our blog, Resolving to achieve a healthy weight, Part 1 for information about that. 

Being healthy and active doesn't require as much of a commitment as you might think. Start with some simple goals for yourself: for example, you can begin by taking a quick walk around your neighborhood for just 20 minutes a day. Or by aiming to lose 1 pound every week for the next 3 months.

When setting weight loss goals, consider following the SMART method of goal-setting. SMART goals are:

  • Specific
  • Measurable
  • Achievable/attainable
  • Realistic/relevant
  • Time-oriented

When you achieve a goal, be sure to reward yourself with something that makes you happy for all of your hard work. Just ensure this reward does not interfere with your progress. For example, instead of a milk shake, indulge in a relaxing bath.

#2: Eat healthier

If you’re looking to shed some weight, it may be time to clean up your diet. Avoid fried foods and foods with added sugars – you’d be surprised how much hidden sugar is in bread, milk, juice, and other favorites. Try to swap treats for healthier recipes. There are lots of websites with low-calorie or low-carb recipes so you can still indulge without throwing off your progress too much.

Try to take time to savor every bite of food and really appreciate the ingredients and flavors, instead of eating as quickly as you can. Always eat in moderation, too. It’s okay to have one cookie or a few bites of ice cream, just know when to stop.

#3: Make time to exercise

Don’t feel like you have enough time to exercise? Try making it a priority and waking up an hour earlier. It doesn’t have to be rigorous. Even going on a simple walk works.  Be careful not to overdo it. Over-exercising can cause inflammation, sore muscles, and stiff joints. Exercise can even help improve mental health by reducing anxiety and depression improving mood, enhancing self-esteem and strengthening cognitive function.

#4: Stick to a bedtime routine

According to Sleep Foundation, “Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”

If a good night’s sleep is tricky for you, try sticking to a bedtime routine by going to bed and waking up at the same time, even on weekends. Avoid using electronics in bed, too. This means logging off social media at least 1-hour prior to bedtime. Say goodnight to all of your favorites – Facebook, Candy Crush, Netflix, etc. so your brain and body have time to calm down and get ready for sleep. Your future self will thank you!

#5: Track what you eat and how much you exercise

There are lots of easy and intuitive ways to track what you consume and monitor your exercise progress. Good old-fashioned pen and paper will work. And for the more technologically savvy, try a phone app that will help you track your calorie intake, carbs, steps, calories burned, and more. This will help you keep tabs on your habits and make improvements over time. Most apps even send alerts to congratulate you when you’re meeting daily goals (or encourage you when you’re behind a bit)!

#6: Reduce stress

Everyday stress can suppress your immune system, upset your digestive and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process.

There are a number of ways to fight stress, from meditation and yoga to a simple walk outdoors. Unplugging from electronic devices and staying away from social media can help too. Additionally, dietary supplements for stress relief can help. For example, Gaba  is a neurotransmitter that slows down nerve impulses, calms the body, and promotes restful sleep.

#7: Try nature-inspired supplements for a little boost

If you need additional support for stress, worry, sleeplessness, immunity, or energy, try PharmaNutrics. We offer nutritional supplements inspired by nature’s ability to balance body, mind, and spirit.

We wish you the best on your weight loss journey and invite you to share your journey with us on our Instagram channel.

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