Lose weight before new year: Exercise, diet tips for long-term weight-loss

If you are looking to lose weight by the end of this year, taking small sustainable steps is more useful than going on any drastic crash diets. Restrictive diets can increase cravings and also lower your energy levels, and are not sustainable in the long term.

Instead, setting a realistic goal of losing 1-2 pounds or about 5 kilos every week, eating smaller portions and consuming lesser added sugars and refined carbs is a good place to start. Having a more realistic and sustainable weight loss plan is better for your health overall, and will still help you achieve your target in a healthy way.

Here are some strategies you can use to achieve your weight loss goals before the New Year.

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• Set achievable goals

The first step in any weight loss journey is setting achievable and measurable targets. The healthy weight loss is one to two pounds per week, which is considered both safe and sustainable. For instance, such a realistic goal may read, "I will lose five pounds in five weeks. I will do it through exercise four times a week and smaller portions of my meals."

Never be tempted to set impossible goals to end up frustrated or exhausted. Steady and smooth progress will always help maintain your interest in and retention of the program. The Centers for Disease Control and Prevention, or CDC, says that slow weight loss is safer and better in comparison with the rapid weight loss.

• Take it slow. Eat portion

Controlling calories by controlling portion sizes. Use a small plate to control what you eat. Half your plate should comprise vegetables, one quarter should be lean protein and one quarter, whole grains. Stop going back for second helping unless you are genuinely hungry. According to a report from The American Journal of Clinical Nutrition, control portions to control calorie intake will help you stay fat-free in the long term.

• Eat fewer added sugars and refined carbs

Reducing the intake of added sugars and refined carbs can have a drastic effect on your weight. So no to all sugary drinks, packaged foods, and sweet treats. Then, get rid of that white bread and replace the pasta with a whole grain pasta. These refined carbohydrates and sugar elevate blood glucose to levels causing increased appetite and overeating. The American Journal of Clinical Nutrition also confirms that reducing refined carbohydrates leads to fat loss as well as improved general metabolic health.

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• Increase protein intake

Protein is essential for weight loss because it keeps you full for longer, boosts metabolism, and helps preserve muscle mass. Incorporate high-protein foods like eggs, chicken, fish, beans, and Greek yoghurt into your daily meals. For snacks, choose options like nuts or seeds that are also protein-rich. Research published in The Journal of Nutrition shows that diets high in protein are effective in reducing appetite and supporting fat loss.

• Incorporate strength training and cardio

Exercise is crucial for weight loss, and combining strength training with cardio can maximise your results. Strength training builds muscle, which increases your resting metabolism, while cardio helps burn calories and improves cardiovascular health. Aim for three to four strength-training sessions weekly, targeting major muscle groups, and include 150–300 minutes of moderate-intensity cardio, such as brisk walking or cycling. The American College of Sports Medicine (ACSM) recommends this combination for effective weight management.

• Stay hydrated

Drinking water is an easy and effective way to support your weight loss journey. Staying hydrated can help you feel fuller and reduce calorie intake. Aim to drink at least eight to ten glasses of water daily, and replace sugary beverages with herbal teas or infused water. A study in Obesity found that drinking 500 ml of water before meals can aid weight loss by curbing appetite and boosting metabolism.

• Get enough sleep

Quality sleep is essential for weight management. Aim for seven to nine hours of sleep each night and establish a consistent bedtime routine. Poor sleep disrupts hormones like ghrelin and leptin, which regulate hunger and satiety, leading to increased cravings for unhealthy foods. Research in Sleep Journal reveals that sleep deprivation is associated with higher caloric intake and weight gain.

• Practice mindful eating

Mindful eating is a powerful tool to prevent overeating and improve your relationship with food. Eat slowly, savouring the flavours and textures of your meal, and avoid distractions like watching TV or scrolling on your phone while eating. Mindful eating helps you recognize your body’s hunger and fullness cues. A study in Appetite confirms that mindful eating can reduce calorie intake and improve overall eating habits.

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• Limit alcohol consumption

Alcohol is calorie-dense and can lead to overeating or choosing unhealthy foods. Opt for lower-calorie options like wine or light beer, and limit yourself to one or two drinks. Drinking water between alcoholic beverages can help reduce overall consumption. The National Institutes of Health (NIH) highlights that reducing alcohol intake can significantly aid weight loss efforts.

• Track your progress

Tracking your meals, exercise, and weight helps you stay accountable and identify areas for improvement. Use a food diary or apps like MyFitnessPal to log your daily activities. Weigh yourself and take body measurements weekly to monitor your progress. Research in Obesity Reviews underscores the importance of self-monitoring in achieving and maintaining weight loss goals.

Losing weight before the New Year doesn’t have to involve drastic measures or extreme diets. By making small, consistent changes to your diet, exercise routine, and daily habits, you can achieve your weight loss goals while building sustainable practices for the future. Focus on progress rather than perfection, and celebrate every small victory along the way.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.