Every year, millions of Canadians set New Year's resolutions to lose weight and live healthier lives. It's an exciting goal to achieve, but sticking to it? That’s the tricky part. Nearly 90% of people who set a New Years Resolution will fail in the first month. Don't let this deter you, though - if you have set weight loss goals for yourself, you can absolutely do it with the right mindset and plan. Here’s a straightforward guide to help you stay on track, shed pounds, and reach your weight goals while keeping things realistic and enjoyable.
1. Know and Understand Your "Why"
Before diving in, take a moment to figure out why you want to lose weight. Maybe you want to feel more confident, boost your energy, or improve your health. Whatever your reasons, keeping them front and center can help you stay motivated, especially when things get tough.
Start By Setting Realistic Goals
One of the biggest mistakes people make is setting the bar too high. Sure, the idea of rapid weight loss sounds amazing, but it’s not realistic—or sustainable. Instead, aim to lose 1-2 pounds per week. This steady progress is much easier to stick with and helps you develop long-term habits that support lasting weight loss.
2. Build a Plan That Works for You
A good plan is the secret to success. Focus on making small, sustainable changes to your diet, physical activity, and mindset.
Eat Smart, Not Less
When it comes to eating healthy, it’s not about cutting everything out. It’s about making better choices. Here are our recommendations to help you with better eating:
- Go for whole foods: Think whole grains, veggies, fruits, and foods that are as close to their natural state as possible. These keep you fuller longer and help fuel your fitness journey.
- Add lean protein: Chicken, fish, tofu, and beans are all great options. Protein helps build and repair muscle while keeping hunger at bay.
- Include healthy fats: Avocados, nuts, seeds, and olive oil are your friends. They keep you satisfied and make meals delicious.
- Focus on healthy foods: Prioritize nutrient-rich healthy foods like leafy greens, berries, and legumes. These options provide essential vitamins and minerals while keeping calories in check.
- Watch out for high-calorie foods: Enjoy treats occasionally, but keep an eye on portion sizes to avoid going overboard.
Get Moving
Exercise is key to losing weight and keeping it off, but it doesn’t have to be a chore. Find activities you love—whether that’s dancing, hiking, or swimming—and aim for at least 150 minutes of physical activity a week.
- Make it a habit: Pick a time each day for your workouts, so they become part of your routine.
- Mix it up: Combine cardio, strength training, and flexibility exercises to keep things interesting and maximize results.
- Increase your physical activity: Look for ways to be active throughout the day, like taking the stairs, walking during breaks, or even gardening. Every bit of movement contributes to your overall fitness journey and helps with weight loss.
Be Mindful with Your Eating
Slowing down and paying attention to your meals can make a huge difference.
- Listen to your body: Eat when you’re hungry and stop when you’re full. Sounds simple, but it can be tough if you’re used to eating out of habit or emotion.
- Plan your meals: Meal prepping ensures you have access to healthy foods and reduces the temptation to reach for snacks that don’t align with your goals.
3. Manage Stress Like a Pro
Chronic stress can throw your weight loss efforts off track. When you’re stressed, your body craves comfort foods, which are usually high in sugar or fat. Find ways to manage stress to keep things balanced.
- Try relaxation techniques: Yoga, meditation, or even a walk outside can work wonders for your mood and mindset.
- Lean on your support system: Whether it’s friends, family, or an online group, having people cheer you on makes the process easier and more fun.
4. Avoid Common Pitfalls
No one’s perfect, and mistakes happen. Knowing what to look out for can help you sidestep some of the biggest traps.
- Don’t go for restrictive diets: Cutting out entire food groups might help you drop weight quickly, but it’s not sustainable and can leave you feeling deprived.
- Stay hydrated: Sometimes, thirst masquerades as hunger. Drink plenty of water throughout the day to stay on track.
- Prioritize sleep: Poor sleep messes with hormones that control hunger, making it harder to say no to snacks. Aim for 7-9 hours of shut-eye a night.
5. Keep Tabs on Your Progress
Tracking your weight loss journey is a great way to stay motivated.
- Use a food diary: Writing down what you eat helps you spot patterns and keeps you accountable.
- Weigh yourself (but don’t obsess): Checking in with the scale once a week is fine. Just remember that weight can fluctuate, so don’t sweat small changes.
- Celebrate your wins: Hit a milestone? Treat yourself to something fun (just maybe not a double cheeseburger).
6. Roll with the Punches
Life happens, and staying flexible is key to sticking to your weight loss goals.
- Adjust when needed: If something isn’t working—like a workout you dread or a meal plan that feels impossible—tweak it.
- Stay positive: Focus on how far you’ve come instead of dwelling on setbacks. A positive attitude makes all the difference.
7. Keep It Going for the Long Haul
Hitting your goal weight is exciting, but keeping it off is where the real magic happens.
- Make healthy eating a habit: Stick with those whole grains, lean protein, and healthy fats, and keep high-calorie foods as an occasional treat.
- Stay active: Keep moving, whether that’s hitting the gym, going for walks, or playing a sport you love. Incorporating regular physical activity will keep your metabolism running strong.
- Check in with yourself: Monitor your body weight regularly to ensure you're maintaining your success. Regular self-awareness helps you stay on track and continue to reach your weight goals.
Wrapping It Up
Sticking to your new year's resolutions to lose weight doesn’t have to be overwhelming. By focusing on small, sustainable changes and building habits that work for your lifestyle, you can reach your weight goals and maintain your progress. Remember, it’s about progress, not perfection, and every step you take is bringing you closer to long-term weight loss success.
Stay consistent, stay positive, and celebrate your wins along the way—you’ve got this!