New year, new you! Maintain a healthy weight at that time of the year: it is time to review how well we have kept our New Year’s resolutions, including those that involve getting fit, hitting the gym, and losing weight.
If the goals sound familiar but are not exactly things you have managed to do for most of 2023, do not worry because you are not alone.
Approximately 80% of New Year’s resolutions tend to be abandoned by February. So, the odds of having kept your resolutions of 2023 are rather slim. However, with 2024 just around the corner, it is only right to seize the opportunity for a new start, a clean slate.
Let’s set realistic goals this year and focus on one thing only for now: achieving and maintaining a healthy weight in 2024. Here is a list of scientifically proven tips to guide you toward a healthier weight in 2024!
- Maintain a balanced diet
Scientific studies consistently emphasize the importance of a balanced diet for weight management. Focus on consuming various nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach ensures that your body receives essential vitamins, minerals, and macronutrients without unnecessary excess calories.
- Practice portion control
Controlling portion sizes is a proven strategy for weight management. Studies show that people tend to eat more when presented with large portions, contributing to overconsumption of calories. Be mindful of portion sizes and listen to your body’s hunger and fullness cues to prevent unnecessary calorie intake.
- Stay physically active!
Engaging in regular physical activity is a cornerstone of weight management. Numerous studies confirm the positive impact of exercise on metabolism, calorie expenditure, and overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening exercises on two or more days per week
Read more article Embracing a Healthy Lifestyle for a Better You
- Get enough sleep
Scientific evidence highlights the relationship between inadequate sleep and weight gain. Insufficient sleep disrupts hormonal balance, leading to increased hunger and cravings for high-calorie foods. The Centers for Disease Control and Prevention (United States) explained that most adults need 7-8 hours of good-quality sleep. So, now you have an additional reason to practice good sleep hygiene in 2024.
- Stay hydrated!
Staying hydrated is a simple yet scientifically supported strategy for weight management. Studies suggest that drinking water before meals can contribute to a feeling of fullness, potentially reducing overall calorie intake. Additionally, choosing water over sugary beverages helps reduce unnecessary liquid calories.
- Practice mindful eating
According to the British Dietetic Association (UK), mindful eating is an approach to food that focuses on being fully present while eating. Practicing mindful eating involves paying attention to hunger and fullness cues, savoring each bite of food, and being aware of portion sizes.
Experts agree that mindful eating promotes a healthy relationship with food that prevents overeating and therefore supports weight management.
- Eat more fiber-rich foods!
A study published in Annals of Internal Medicine suggests that aside from other health benefits, consuming 30 grams of fiber daily can help you lose weight. Fiber slows the speed of food moving through your digestive system, which makes you feel full for longer. In other words, consuming more fiber can help you eat less.
- Opt for nutrient-dense snacks
When done mindfully, snacking can be part of a healthy eating pattern. Choose nutrient-dense snacks, such as fruits, vegetables, or nuts, to satisfy hunger between meals. These healthy treats do not contribute to excessive calorie intake.
- Learn to manage your stress!
Chronic stress has been linked to weight gain, particularly around the abdominal area, resulting in belly fat. Explore and try incorporating stress-management techniques such as meditation, deep breathing exercises, or yoga into your routine to support both your mental well-being and weight management.
Those are the nine science-back tips to achieve and maintain a healthier weight in 2024. Are you ready to give it a try? Share these tips with your loved ones and make this healthy goal something to commit to together in 2024.
Here is to a healthier and happier 2024! And if you ever need us, our English-speaking team at Prime Plus Medical in Canggu is ready to assist you 24/7.