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Why do you want to lose weight? This is the first and most important question to ask yourself when creating a New Year's resolution around this intention. Close your eyes for a moment and imagine having less weight on your body. How do you feel? Words like energetic, peaceful, confident, happy, or attractive might come to mind. If there was a time in your life when you weighed so much, remember that time and what was so appealing about it. TheWhyand the emotions behind your intention will keep you going when you lack motivation.
Now that you have a reason to lose weight, let's explore the options. There are four ways to lose weight. You can tackle this feat with exercise, diet, stress reduction, or sleep. What needs the biggest improvement in your life? Start with just one approach to avoid becoming overwhelmed and to maximize success. Once you've adapted new habits in one area, you can work on another.
Once you've chosen an approach to weight loss, you need a game plan. Try replacing an old habit when adding a new habit to your routine. Find something that needs to go and swap it for a habit you no longer want to have. And keep it simple. Cleanses and extreme boot camps are great, but they don't always stand the test of time. Make small, simple changes to your routine little by little and you'll be more likely to find success. After all, you have a whole (new) year to do it.
Here are four New Year resolution templates, along with examples and tips for success, that you can use and adapt to your needs.
I will replace ________________[insert food or beverage] with ________________ [insert food or beverage].
Note whether the food you are eliminating is savory, salty, crunchy, creamy, etc. Replace one food with another that has a similar adjective to describe its appeal.
For example swap:
- Soda oder Orangensaft für Kräutertee oder Zitronenwasser (aromatisch)
- Eis und Kuchen für Joghurt mit frischem Obst (cremig)
- Pasta für Quinoa (teigige Kohlenhydrate)
- Käse für Avocado (cremig)
- Pommes für Karotten oder Mandeln (knusprig)
I go to sleep ______ minutes earlier by turning off my TV/cell phone/computer ______ minutes earlier.
Sleep helps you burn calories more efficiently. It also ensures you have enough energy to exercise and mental clarity to make mindful decisions throughout the day. Find something (usually a screen or device) that you can use to minimize the time to get extra sleep each night.
A relaxing bedtime routine is also helpful if you're trying to get more sleep. Take 30 minutes before bed to do a few relaxing activities like taking a bath, massaging your feet, stretching, or writing in a journal to ease the transition to sleep.
Before I check social media, my phone, or my email, I take five to 10 deep breaths with my eyes closed.
Stress causes hormone shifts in your body that prevent weight loss. To reduce stress, choose an activity that you do frequently during the day and pair it with a breathing exercise. Closing your eyes reduces external stimulation and creates a more relaxed state internally. Your heart rate and blood pressure may decrease, which lowers stress hormone levels. As you inhale, sit tall to allow oxygen to circulate. With practice, you will remember to take a break, close your eyes, and breathe when you feel frustration or anger during the day.
Instead of ________________ [watching TV, surfing the Net, etc.] I will ________________ [insert activity/exercise] for ______ minutes ______ times a week.
An exercise program can be as simple as walking or jogging three times a week. Replace something else in your life, like watching TV or shopping, with a physical activity that you enjoy. Or combine it with another part of your life. For example, if family time is important to you, you might commit to something you can all do together, such as: B. Outdoor sports, hiking, skiing or dancing. Involving others in your fitness goals makes it more fun and sustainable. If you go to a gym, group fitness classes are a great way to be social and get a great workout.