New Year's Resolution: Losing Weight In The New Year (For Sustainable Results)

Losing weight is one of the most popular New Year’s resolutions, but achieving sustainable results can be tricky. In this article, we’ll explain practical and effective strategies for shedding extra pounds while building lasting habits. We’ll tell you how to set achievable goals, the importance of quality sleep and the benefits of making more home-cooked meals. We’ll also look at tips on trying new hobbies, reducing alcohol consumption, quitting smoking and building a supportive network.

Key Takeaways

Here are the 5 biggest takeaways from this article about losing weight as a New Year’s resolution:

• It's essential to set realistic and manageable goals to ensure sustainable weight loss. Gradually making small changes can have a lasting impact on your weight and health.

• Sleep deprivation can interfere with your weight loss goals by increasing cravings for unhealthy, calorie-dense foods.

• Preparing meals at home gives you control over the ingredients, allowing you to make healthier choices and avoid processed foods.

• Surrounding yourself with supportive friends and family or joining a local support group can provide accountability, motivation and emotional support through your weight loss journey.

• For some people, medications like Mounjaro, Wegovy, Saxenda or Orlistat may be an option to support weight loss.

Set achievable goals

Eat more fruit and vegetables with every meal

Incorporating more fruit and vegetables into your meals is a simple yet effective way of supporting weight loss and overall health. Berries, citrus fruits and leafy greens have been shown to be highly effective in lowering BMI [1]. 

You may have heard of eating 5 fruits and vegetables a day, but why? 5 a day is based on World Health Organisation guidelines which highlight the importance of consuming at least 400g (or five portions) of fruit and veg daily. This not only aids in weight management but also helps lower the risk of serious health conditions like heart disease, stroke and certain types of cancer [2].

Exercise more regularly and organise a schedule that suits your lifestyle

Regular exercise is important for any successful weight loss plan. Creating a schedule that fits seamlessly into your lifestyle can make all the difference. The NHS recommends aiming for at least 150 minutes of moderate activity, such as brisk walking or cycling, or 75 minutes of vigorous activity, like running or swimming, each week. These activities are not only effective for burning calories but also boost cardiovascular fitness and overall well-being [3].

Eat fewer calories (& get calories from the right foods)

Managing how many calories you take in is key to losing weight, but it’s not just about eating less. Reducing your daily calorie intake while eating nutrient-dense foods can help you feel fuller for longer and support your overall health. Prioritise lean proteins, whole grains and healthy fats, while cutting back on processed foods, added sugars and empty calories. A good way to do this is by tracking your meals or using portion control so you can also stay mindful of how much you’re eating.

Start gradually to make weight loss more manageable

Starting your weight loss journey can feel overwhelming at first, however, starting gradually can make the process feel easier. Rather than changing your entire lifestyle overnight, make small, sustainable changes like swapping sugary snacks for healthier options, or adding an extra 10 minutes of activity to your day. These small adjustments can help to build a strong foundation for long-term success.

Have patience if you have a slip-up in your journey

Slip-ups are a normal part of losing weight. It’s important to have patience and be kind to yourself if you miss a workout or indulge in unhealthy food. Try not to dwell on it and focus on getting back on track with your next meal or exercise. Progress is made over time and consistency matters more than perfection. The best thing to do is view your slip-ups as opportunities to learn and grow. This can help build resilience and keep you moving forward.

Love yourself and appreciate your uniqueness

Weight loss is about improving your health and well-being, but it’s also about learning to love and appreciate yourself along the way. You should try to incorporate self-care along the way, whilst limiting self-criticism. Fostering a positive relationship with yourself can help give you the motivation you need to make choices that improve both your body and mind.

Prioritise getting good quality sleep

How can sleep deprivation affect your weight?

Sleep deprivation can significantly impact how you manage your weight, making it harder to achieve and maintain weight loss goals. Poor sleep patterns often lead to increased caloric intake, primarily due to snacking on foods high in fat and carbohydrates. This can disrupt your calorie balance and contribute to weight gain over time [4]. 

Whilst a late night now and again will not directly affect your weight loss, getting into a routine of sleep deprivation can change the way your brain views food. Lack of sleep makes your brain crave calorie-dense foods which, if consumed over time, can lead to weight gain [5].

Aim for around 7-9 hours of sleep per night to help facilitate weight loss. 

Make more home-cooked meals

Making more home-cooked meals is an effective way of controlling your diet. By cooking from scratch you can avoid ultra-processed foods that will hamper your weight loss and are often linked to an increased risk of certain diseases such as type 2 diabetes, heart disease and cancer. Simple recipes using tinned or frozen ingredients can be both nutritious and budget-friendly without being too complicated.

Podcast: Cook from Scratch - Just One Thing with Michael Mosley

In this podcast, the late Michael Mosley explores how cooking from scratch can be a simple yet effective way to eat healthier and avoid the risks of ultra-processed foods such as cancer, type 2 diabetes and heart disease. He speaks with Dr. Emily Leeming, a nutrition scientist from King's College London, to discuss the benefits of home cooking for your gut microbiome, waistline and mental health. Michael also highlights that cooking doesn’t have to be complicated as simple recipes using tinned and frozen ingredients can make a great starting point.

Gain more control over the food you're eating

Home cooking your meals provides you with much more control over what you are eating, giving you more power when it comes to making healthier choices and tailoring your diet to your goals. Unlike takeaway or ready meals which often contain hidden fats, sugars and salt, cooking at home lets you decide exactly how your food is prepared. You can include fresh, whole ingredients, reduce unhealthy additions to your meals and increase nutrient-rich options like vegetables and lean protein.

Meal plan to help you to eat healthily and on a budget

Creating a meal plan is a practical way to eat healthily while staying on a budget. By planning your meals in advance you can ensure a balanced diet with nutrient-rich ingredients without overspending. Choose simple, versatile recipes that use affordable ingredients like rice, pasta, beans, lentils and frozen vegetables. You may also consider batch-cooking your meals to save both time and money. 

Make the food you enjoy with healthier ingredients

Changing your favourite dishes by including healthier ingredients is a good way to maintain enjoyment while sticking to your health goals. Small swaps can make a big difference. Try using whole-grain pasta or bread instead of white, replace butter with olive oil, or swap cream for low-fat yoghurt in recipes. You can also add extra vegetables to boost fibre and nutrients or use different herbs and spices to reduce the need for added salt.

Try picking up a new skill or hobby

Picking up a new skill or hobby can be an effective way of supporting your weight loss. A new activity or hobby that you enjoy can keep your mind occupied whilst also reducing stress which can lead to unhealthy eating. Active hobbies are also great for burning extra calories, with examples including dancing, gardening or hiking. Creative hobbies like painting or learning a musical instrument can be a good distraction from food cravings.

Distract yourself from bad habits such as binge eating

Distracting yourself from habits like binge eating is an effective way to break the cycle and build healthier routines. When you feel the urge to overeat, try and change your focus to an activity that engages your mind or body. Go for a walk, pick up a book, or try a creative hobby like drawing or knitting to shift your attention away from food. Mindfulness techniques such as deep breathing or meditation can also help you manage emotions that trigger binge eating.

Quit smoking

How can smoking affect your weight?

Smoking has a complex relationship with weight. Smokers typically tend to have a lower body weight and body mass index (BMI) compared to non-smokers [6]. This is because nicotine can suppress appetite, leading some people to use smoking as a way to control their hunger or manage their weight. Because of this, when smokers quit, they tend to experience weight gain, likely due to the loss of appetite-suppressing effects caused by smoking [7]. 

Smoking is also linked to changes in the way your body distributes fat. This often leads to central obesity, a type of obesity where fat is concentrated around the stomach [8]. As well as this, long-term smoking can increase the risk of weight gain, particularly around the abdomen. It is highly recommended that you quit smoking as soon as possible as the overall health benefits far outweigh the negatives.

Quit or limit how much alcohol you drink

How can drinking alcohol affect your weight?

Drinking alcohol, especially in excess, can significantly impact your weight. Research shows that consuming alcohol more than seven times a week is associated with an increased risk of weight gain and the development of overweight or obesity [9]. Alcohol is calorie-dense, providing empty calories with little nutritional value.

Moderate alcohol consumption may not directly influence weight gain, however, it's important to keep alcohol intake low to avoid unnecessary weight gain from overeating. Reducing or limiting alcohol can support your overall health and weight management.

Build a strong support network

Keep trusted friends and family involved in your weight loss journey

Keeping trusted friends and family involved in your weight loss journey can provide valuable support and motivation. Whether it's joining you for workouts, preparing healthy meals together, or offering words of encouragement, friends and family can make the process more enjoyable and less isolated. They can also offer a different perspective and help you stay on track during difficult moments of your journey.

Join a local support group

Joining a local support group is a good way to stay motivated and connected while you’re trying to lose weight. Support groups provide a sense of community where you can share experiences and celebrate victories with others who understand what you're going through. Being part of a group can help you stay accountable, learn new strategies and gain valuable advice from people who are trying to achieve the same goals as you.

Speak with your doctor

Speaking with your doctor is crucial when you are trying to lose weight, especially if you're taking medication that may influence your weight. Certain medicines, such as steroids, medications for epilepsy and diabetes and some antidepressants or antipsychotics can contribute to weight gain [10].

Your doctor can help you understand how these medications might affect your weight and discuss potential alternatives or strategies to manage this. By having an open conversation with your healthcare provider you can develop a weight loss plan that covers your medical needs and health goals.

Check if there are any weight loss treatments that can support your journey

Weight loss treatments can be a helpful way to support your weight loss, particularly if lifestyle changes alone aren't providing the results you hope for. Popular weight loss treatments available in the UK include:

• Mounjaro - Mounjaro contains tirzepatide and helps you lose weight by influencing your appetite and hunger. It is a self-administered injectable medication that is used once a week.

• Wegovy - Wegovy contains semaglutide, the active ingredient in the popular medication Ozempic. Ozempic can be used for weight loss in certain countries, however, this is not the case in the UK as it is only licensed for treating type 2 diabetes. 

• Saxenda - Saxenda contains the active ingredient liraglutide and also works by reducing appetite and hunger. Saxenda is also a self-administered injectable medication however it is designed to be used daily.

• Orlistat - Orlistat is another weight loss medication that comes in the form of a tablet. It works by breaking down the fat you consume, reducing the number of calories absorbed from fat.

Your doctor will be able to advise on whether any of these medications are suitable for you. Typically, they are only prescribed to people who have a BMI that sits in the obese section, or people with an overweight BMI who have a weight-related health condition. All of the weight loss medications mentioned above are available to purchase online from UK Meds.

Final Thoughts

Achieving sustainable weight loss requires a combination of healthy habits, patience and support. By setting achievable goals, incorporating more fruits and vegetables into your diet, exercising regularly, and prioritising good sleep, you can create a solid foundation for long-term success. Making home-cooked meals, controlling your calorie intake, and finding healthier alternatives to your favourite foods also play a significant role in maintaining progress. 

New hobbies, managing stress and involving trusted friends, family, or support groups can provide crucial encouragement throughout your journey. If needed, discussing weight loss treatments with your doctor can offer additional support, and these can be purchased from UK Meds.

Sources

[1] A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women - PMC.

[2] Why 5 A Day? - NHS  

[3] How to Lose Weight: Simple Tips For Your Weight Loss Journey - UK Meds

[4] Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance - PMC

[5] Molecular ties between lack of sleep and weight gain | National Institutes of Health (NIH)

[6] UK study in over 80,000 adults finds smokers tend to eat less and have a less healthy diet than non-smokers - NIHR Leicester Biomedical Research Centre

[7] Smoking and its effects on body weight and the systems of caloric regulation - PubMed.

[8] Consequences of smoking for body weight, body fat distribution, and insulin resistance - ScienceDirect

[9] Alcohol Consumption and Obesity: An Update - PMC

[10] Obesity - Causes - NHS

Further Reading

5 steps to sustainable weight loss - BHF

Tips to help you lose weight - NHS

How to achieve a healthier weight - British Dietetic Association (BDA)