Easy Tips To Reset and Prioritise Your Health This Year

After holiday indulgences, many people start the new year with restrictive diets or ambitious fitness goals, often leading to burnout. Instead, set realistic goals by making small, manageable changes, prepping protein-rich foods at home and establishing regular exercise habits. Focus on sustainable behavior changes for lasting health and weight management.

If you’re like many people, you may have rung in the new year with something you didn’t have before – a few extra pounds. As you try to squeeze yourself into jeans that are now too tight, you have to face facts and get back into shape after all the holiday indulgence. 

A lot of people start diet and exercise programs during the new year; however, many take on the challenge too aggressively with overly restrictive diets or intense exercise plans they can’t stick to, leading to quick burnout.

Instead of drastic changes, view the new year as a time for reflection. Take a realistic look at your current diet and exercise habits and commit to making changes you know you can stick with. Setting reasonable goals that you can meet will lead to more permanent lifestyle changes and successful weight management over the long haul.

Start by prioritising the changes you want to make and tackle the easier ones first:

• Learn how to calculate your daily protein needs. Protein helps you feel fuller for longer, reducing hunger and cravings.
• If you’re not a breakfast eater, promise yourself you’ll start the day with a healthy, protein-rich meal that will keep hunger at bay until lunch. 
• Try cottage cheese or yogurt with fruit, or a delicious protein-fruit smoothie – quick and easy options for those not in the habit of preparing breakfast.
• If you tend to grab meals on the run, start by packing your lunch a couple of days a week or preparing a home-cooked meal once or twice a week. Studies show that calorie counts on food packages and at restaurants may not be totally reliable, so this will give you more control over your calorie intake and portion sizes – and you’ll save money, too.

Establishing regular eating habits and following a few simple rules can significantly improve your diet and support your weight loss goals. Start by including hunger-fighting protein at each meal and snack, as it satisfies hunger better than carbohydrates or fats. 

If you were used to big plates during the holidays, it’s time to control your portions. Eating small but frequent meals and snacks every few hours can stabilize blood sugar levels and help curb your appetite.

Load your plate with plenty of vegetables and whole fruits, which are low in calories but high in water and fiber, making them filling without adding much to your caloric intake. To further curb your appetite, limit your intake of calorie-dense fats and sweets. And don’t forget to stay hydrated with calorie-free fluids like water or tea.

Incorporating proven strategies can make a big difference in managing hunger. Consider following a daily meal plan to make protein and calorie counting more convenient.

Finding time to exercise is always a challenge, but it’s crucial for weight control. Think about what works best for you – do you prefer a solo walk or a group exercise class? Do you enjoy hiking or exercising outdoors? Are you more likely to work out in the morning or later in the day? 

Set a measurable goal that you know you can reach – not just “I’m going to get more exercise,” but “I’m going to take a brisk 30-minute walk three times a week.” Or determine how much you want to walk each day and keep track with a pedometer. It’s motivating to have an up-to-the-minute reading on how close you are to meeting your daily goal.

New Year’s resolutions are great as long as you can stick with them. To banish your holiday weight gain, focus more on the behavior changes you’re determined to make and less on what the scale says. As new, healthy habits replace the old ones, your weight should take care of itself. Your new habits will stay with you all year long, and when next year rolls around, you might just slip a lot more easily into those jeans.

Ready to start your post-holiday health reset? Join our community on Instagram and share your progress! Mention @Herbalife or share with hashtag #LiveYourBestLife.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global nutrition philosophy and is responsible for the development of nutrition education and training materials.