Getting healthier and losing weight is among the most popular New Year’s resolutions for good reason, but sticking with it is easier said than done. If one of your goals in 2022 is weight loss, you’re in luck. There are many ways to get motivated to start losing weight and build success that can last a lifetime. Let’s make this year the best yet, by sticking to our weight loss resolutions with help from these tips:
1. Visit your medical provider. Start the year off right with your annual physical and weight screening. Your medical provider is the most trusted source for your personal health. If you have medical conditions like high blood sugar or hormone imbalances that are contributing to weight gain, your medical provider can prescribe treatment that is personalized to your individual needs. Your relationship with your provider can make all the difference in your weight loss goals. In a weight loss study conducted by Johns Hopkins University, participants who rated their medical provider as helpful lost twice as much weight as those who did not.
2. Focus on the small goals each day. Goal setting is an important part of staying motivated and developing healthy habits. According to the National Institutes of Health, the most useful goals are specific, doable, and forgiving (less than perfect). If one of your goals is to eat less, make it more specific, like no snacks after 8 p.m. Make sure it’s doable based on your schedule, and if you slip up, be willing to forgive yourself and try again the next day.
Having both short-term and long-term goals helps keep you focused and on track. Your overall goal may be to lose 50 pounds, but good short-term goals are essential to keeping you positive about your weight loss each step of the way. This could be no dessert during the week or walking 30 minutes every other day. These small victories will have you feeling good and help in building healthier lifestyle habits.
3. Find social support. As the saying goes, there is strength in numbers. And research supports this notion in achieving weight loss goals. A weight loss study by the University of Illinois found that women who were able to maintain their weight loss reported a high level of social support in many areas. Have a friend join you in your weight loss efforts. The support, motivation, and accountability may be just what you need to stay on top of your goals.
4. Write it all down. Keeping a record of everything you eat will put you on the fast track to weight loss. A study from the American Journal of Preventive Medicine found that keeping a food diary can double a person’s weight loss. The working principle behind writing things down is that it will help you become more mindful of your eating habits. And that mindfulness will lead to long-term behavior change.
5. Have fun! Losing weight and getting healthy doesn’t need to be made into a chore like mowing the lawn or washing dishes. The truth is, if you don’t find the least bit of joy in your activities, there is a low chance you’ll keep doing them. So if you enjoy cooking, why not start learning about how to make creative dishes with healthy ingredients? Or if you like going out with friends for a laugh, change it up by planning to meet for a walk or jog around the park. If you love to dance, check into dance lessons with a friend or loved one. Weight loss really can be fun. You just need to find the right activities that work for you!
By this time next year, we hope you look back and give yourself a lot of credit for making 2022 the year that changed everything for your health for the better. Have a happy, safe, and healthy New Year, and good luck with your weight loss resolution!