Skip to main content

How to Lose Weight Next Year - Your New Year's Resolution


It is essential to maintain a healthy lifestyle for a better life. If you are overweight, you are more likely to become obese. According to the Centers for Disease Control and Prevention, the US obesity prevalence was 41.9% in 2017–March 2020. Losing weight will help you reduce the risk of obesity.

There are a lot of ways to lose weight: by making changes in your diet and by increasing physical activity. Are you planning to lose weight in 2024? Do you need help figuring out where to start? Don't worry! I am here to help you.

Add Protein to Your Diet

According to Healthline, protein can help you lose weight naturally, as many calories are burned while digesting protein. A protein-rich diet can also reduce your appetite by making you feel full and helping prevent the loss of muscle mass.

Consuming protein cuts your cravings and reduces your desire for late-night snacking.

Protein-rich foods include beans, seeds, nuts, eggs, yogurt, cheese, poultry, fish, and meat.

Cut Liquid Calories

Liquid calories are present in beverages like sugary soft drinks, fruit juices, energy drinks, and chocolate milk. You can consume hundreds of calories per day by taking these drinks.

These are also known as “empty calories” because they do not give you any nutritional benefits. Taking drinks containing liquid calories impacts your health negatively and increases the risk of obesity.

Eat Mindfully

Eating mindfully involves knowing why, when, how, where, and what they eat. It involves eating slowly and learning to recognize when you are hungry vs. when you are craving due to some emotional reasons.

Fast eaters are more likely to become obese as compared to slow eaters. The research conducted by PubMed Central states that eating quickly is associated with excess body weight. If you eat too fast, you may get unnecessary calories that are not your body's requirement. Many people benefit from mindful eating to lose weight.

Engage in Physical Activity

Physical activity is essential for physical as well as mental health. It also proves helpful in losing weight by burning calories. Exercise can increase your metabolism. If you are new to exercise, you can start doing small activities because something is better than nothing.

Try exercises you enjoy. Go for a walk, dance with your friends, engage in gardening, play outdoor games, do cycling, and practice hiking.

Do Intermittent Fasting 

Intermittent fasting is all about when to eat. There are different methods to do intermittent fasting; however, they all depend on choosing a regular time to fast and eat. 

You can try the 16:8 approach, which involves eating for eight hours and fasting for sixteen. 

Another way is the 5:2 fasting; during this practice, you can eat regularly five days a week. You take only one 500 to 600-calorie meal for the other two days.

Drink More Water

Drinking plenty of water assists you in losing weight as it reduces your food intake, especially if you drink it before meals. Water helps reduce calories by replacing drinks with high calories and sugar. 

By drinking more water, you can burn more calories. According to the research conducted by PubMed Central, absolute and relative increases in drinking water were associated with significant loss of body weight and fat over time in overweight, dieting women.

Get Enough Sleep

Besides maintaining your diet, getting enough can also be beneficial for losing weight. Poor sleep leads to weight gain and other health problems. Quality sleep not only aids you in losing weight but also prevents future weight gain.

According to the study by PMC, it was observed that people who regularly slept less than 7 hours per night were more likely to have higher body mass indexes and develop obesity than those who slept more. Hence, you should take at least 7 hours of sleep each night.

Cut Out Processed Foods

Add whole foods like fresh fruits, vegetables, and whole grains to your diet instead of processed foods. Because these meals are rich in fats, sugar, calories, and sodium, are less filling, and contain fewer nutrients than whole foods. As a result, you eat more calories but still feel hungry with processed food.

Ditching processed meals indeed makes a big difference for your body. Examples of processed eatables include chips, soft drinks, chocolate, ice cream, cereals, and packaged items. Therefore, it is necessary to cut these foods from your diet if you are aiming to lose weight.

In a Nutshell

To lead a healthy life, it is vital to take care of your body weight. Weight loss is only possible if you adopt lifestyle changes for a long time. By eating consciously and exercising regularly, you will successfully lose weight.

You can add the steps mentioned above to your daily routine to fulfill your goal.


Popular posts from this blog

10 Benefits of Including Avocados in Your Diet

The scientific name of the avocado tree is Persea americana Mill and it belongs to the family Lauraceae. Its fruit is botanically classified as a berry consisting of the seed and the pericarp. The pericarp has three parts; the outer layer (exocarp), the flesh part (mesocarp), and the very thin layer next to the seed coat (endocarp) (Seymour, 1993). This blog post is mainly about the nutritional value and benefits of Avocado. Nutritional value and composition of Avocado fruit This fruit is very rich in unsaturated fats and vitamins and its flesh has more energy value than meat of equal weight (Seymour, 1993). One can easily know the composition and nutritional value, of this fruit has, by looking at the table below (Dreher, 2013):   Value per 1 fruit, 1/2 fruit, 68 g 1 serving, 30 g Nutrient/phytochemical 100 g 136 g (NHANES eating occasion) (NLEA serving) Proximates  Water (g) 72.3 98.4 49.2 21.7  Energy (kcal) 167 227 114 50  Energy (kcal

The Best Fitness Apps - They Will Help You Lose Weight

  Now that you’ve decided to get fit and lose the extra weight you gained around Thanksgiving and Christmas...You can have a personal trainer from a fitness app of your choosing. Sometimes it’s difficult to go to the gym after work. So, whether you start in the early morning or late nights, you can get fit within a few months of dedication. There are several apps you can choose from, and they are serious with helping you drop the pounds. Home Workout - No Equipment In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight.The app has workouts for your abs, chest, legs, arms and butt as well as full body workouts. All the workouts are designed by experts. None of them need equipment, so there's no need to go to the gym. This app will have you in shape in just a few months. Workout For Women - Fit at Home You will enjoy workouts for women because

The Ketogenic Diet: Health Benefits

  The ketogenic diet, commonly known as the "keto diet," is a high-fat, low-carbohydrate eating plan that has taken the health and wellness world by storm. The diet has become increasingly popular in recent years due to its numerous health benefits, including significant weight loss.  So, what exactly is the keto diet and how does it work? The ketogenic diet is the consumption of minimal amounts of carbohydrates and an increase in fat intake, enabling the body to use fat as a source of energy. The goal of the keto diet is to get your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and increasing fat intake. When you limit your carbohydrate intake, your body is forced to turn to an alternative source of fuel, which is basically the stored fat. The Science Behind Keto Diet The human body normally runs on glucose, a type of sugar, for energy. However, when the body does not have en