Is your goal to lose weight in 2023? You’re not alone. The new year is a time for a fresh start, and weight loss is one of the most popular New Year’s resolutions out there. If you’re looking for inspiration, this article will guide you on how to kick-start weight loss in 2023.
Keep reading for a step-by-step roadmap on how to kick start losing weight in 2023, including how to deal with any roadblocks that try to throw you off course.
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Part 1: Setting your goals, strategy, and plan of attack
Most people don’t stick to their New Year’s resolutions longer than 2 months, especially when it comes to weight loss. If this sounds familiar, it may be for several reasons such as:
- The goals you set were too lofty.
- You were trying to change everything at once.
- You didn’t create a clear plan on how you would achieve your goals.
Not to worry – we’re going to teach you how to do it right this time, so you start the new year off strong and also end it that way. The best way to kick start weight loss is by first setting clear goals and expectations, and creating your plan of attack.
1. Set clear goals (and expectations)
Establishing clear goals and realistic expectations for your New Year’s weight goals is essential. Many people create unrealistic expectations when setting resolutions, and set themself up for failure.
Here are a few examples of realistic goals that can bring big results:
- I will run/walk for 2 miles three times a week
- I will eat a fruit or vegetable with every meal
- I will go for a walk when I feel the urge to stress eat
It’s also important to focus on your own goals and rid yourself of the pressure to try to live up to someone else’s expectations. Limiting social media and the comparison trap that comes along with it can help with this.
2. Determine a plan of attack
Once you set your goals, the next step is figuring out how you will achieve them. You can do this by writing them down, including details on how you can modify your environment and schedule to make sure they get done.
For example, you can put fresh fruit and veggies front and center in your kitchen so they’re easier to eat or get up a half hour earlier in the morning to get in a 30-minute walk. Being specific and intentional with your plan makes it more likely to come to fruition.
3. Pencil it in your calendar
Lastly, pencil in your specific tasks in your calendar. Whether you use a paper or Google calendar, block off time for tasks that move you towards your goals such as meal prep, exercise, or a cat nap to recharge.
Part 2: Diet
If your goal is to lose weight in the new year, your diet plays a big role in getting the results you desire. Here are a few easy ways to kickstart weight loss through diet.
1. Eat more produce
Research shows eating more fruits and vegetables supports weight loss. This is because they are low in calories but high in water and fiber, two ingredients that satisfy hunger.
And there’s no need to fear any fruits or vegetables, even ones with a bit more calories or carbs. They all are incredibly nutritious and supportive of weight loss.
2. Fill up on fiber
Upping your fiber intake is a super easy way to kickstart your weight loss journey. Studies show fiber directly predicts weight loss by filling you up, so including multiple types of fiber helps you eat less.
Fiber is found in fruits, vegetables, beans, legumes, and whole grains. The goal is to aim for at least 25 grams of fiber per day, with a combination of soluble and insoluble fiber.
Glucomannan is a soluble fiber gaining recent attention in the weight loss world for its role in managing cravings. It works by swelling in your stomach upon ingestion, leading to an increased feeling of fullness and a decreased desire to snack.
Several studies have shown those taking it in supplement form experienced a significant loss of body weight.
3. Drink more water
Research shows increasing water intake helps promote weight loss. Water is calorie-free, helps to replace other calorie-laden beverages, and can also help you to eat less at your meals.
One study showed those who drank a glass of water before a meal ate 13% fewer calories. Everyone’s hydration needs are a bit different, but in general, it’s best to aim for at least 8 cups of water per day, plus foods with high water content such as fruits, vegetables, and soups.
4. Limit alcohol
Alcohol can be a definite barrier to weight loss, even if you are choosing skinny margaritas and other low-cal options. This doesn’t mean you have to forgo cocktails completely, but it’s important to practice moderation.
If you choose to have alcohol, the recommendation is to stick to 1 drink for women and 2 drinks for men. One standard drink is 5 ounces of wine, 12 ounces of regular beer, or 1.5 ounces of distilled liquor. Keep in mind if you are drinking this amount every day, however, it can easily add up with calories, making it harder to stay in a calorie deficit.
Instead of alcohol, you can also enjoy non-alcoholic mocktails that are fun and festive without all the calories.
5. Use smaller plates
Using smaller appetizer-sized plates can help you eat less without feeling deprived. It helps you practice portion control with all foods and can be especially effective if you’re a member of the clean plate club.
The ingredients in Leanbean® such as glucomannan help you adopt portion control by keeping you full.
6. Bump up protein
Protein is another essential ingredient in a weight loss diet. Foods high in protein promote satiety, curb cravings, and even help you burn more calories after eating them. High-protein foods to support weight loss include lean chicken, turkey, fish, eggs, beans, lentils, tofu, Greek yogurt, nuts, and seeds.
7. Adopt an abundance mindset
Most importantly, adopting a better mindset will lead to more success in your New Year’s resolutions. This abundance mindset can help prevent yo-yo weight cycling and the frustration that often comes along with it.
For example, focusing on what to have more of versus what to restrict leads to more sustainable weight loss where you don’t feel like you’re on a “diet.”
Part 3: Exercise
Exercise is another core component of a New Year’s weight loss program, but it should be done strategically.
1. Schedule your workouts
Scheduling your workouts and plugging them into your calendar ensures they remain a priority. So instead of saying I’ll “try” to work out later if there is time, you are going to work out because it is part of your day.
Writing it down and seeing it helps it to become a habit faster, bringing you results sooner to keep you motivated.
2. Make room for both cardio and strength
Many people wonder if cardio or strength is better for weight loss. They are both equally important and serve different purposes.
Cardio helps burn calories and fat, particularly belly fat; while strength training builds muscle and strength. Both of these exercises combined lead to the body composition change most people want – fat loss and muscle gain.
To fit both in, start small. Schedule a 10-minute strength workout twice a week before your cardio session, such as one lower and one upper body. As you form the habit over a few weeks, you can slowly increase the amount of time spent, but the most important thing first is that you form a consistent habit.
Lacking in the energy department to work out? Leanbean® contains B vitamins that provide energy to plow you through your workouts.
3. Find workouts you enjoy
If you hate your workouts, chances are you’re not sticking to them. To stay consistent enough to see results, you have to find workouts you enjoy. So if you’re not a runner, don’t force yourself to do it for the calorie burn – opt for pilates or power walking instead.
4. Enlist an accountability buddy
We all could use a little push every now and then. Enlist a friend, family member, or hire a registered dietitian to keep you accountable and on track. Letting someone know what you’re working towards holds you to it, especially on the days you want to throw in the towel.
5. Bash the all-or-nothing mentality
Your day may not always go as planned, but this doesn’t mean you should just accept it. If you run short on time or aren’t feeling up to your full workout, doing something or modifying your plan is much better than forgoing it completely.
This keeps the habit going and will move you faster toward your weight loss goal than feeling like it has to be all-or-nothing.
Part 4: Mindset and Roadblocks
We are often our own worst enemy, and it’s incredibly common to have an all-or-nothing mentality. But it’s important to remain positive and flexible in your journey.
1. Be kind to yourself
Always give yourself grace and don’t beat yourself up if you did not meet your goals. Remember that your goals are simply a roadmap, and sometimes life throws you curveballs you didn’t expect.
In these moments, be kind to yourself and pat yourself on the back for doing the best you could. This will keep you moving forward, even if it’s at a slower pace.
2. Prioritize sleep
A lack of sleep can get in the way of your weight loss goals. Sleep is important for many reasons – it gives you energy for you to crush your workouts, helps regulate your circadian rhythm, and keeps your hunger and stress hormones in check.
Aim for at least 7-8 hours of sleep per night whenever possible. To commit to this, it’s helpful to set a wind-down alarm, limit screen time before bed, and have a relaxing bedtime routine like meditation, listening to music, or reading a calming book.
3. Create a healthy environment
If your environment doesn’t support you in your weight loss goals, it will feel much harder to commit to them. You can make it easier to make good choices with a few key environment changes:
- Keep nutritious foods front and center around your kitchen. Wash and prepare them in advance as much as possible so they are easy to grab when hunger strikes.
- Lay out your workout gear where you will see it, so it’s easy to change when it’s time for your exercise session. This removes the barrier of trying to figure out what to wear in the moment when you may not always be feeling motivated.
- Push any trigger foods like cookies, candy, or chips in harder-to-reach places so you have to put more thought into grabbing them.
Setting your environment up for success in this way reduces the need for willpower and makes the healthy choice the easy choice.
4. Allow flexibility in your plan
Give yourself permission to change your workout on a given day or make a different meal than originally planned when needed. Sometimes you change your mind and it’s okay to roll with the punches versus feeling the need to follow your plan to a tee.
Allowing this flexibility makes it easier to stick to your plan and enjoy the journey in the process.
How to Kick Start Weight Loss in 2023 – And Do it Right
If you’re wondering how to kick-start weight loss in 2023, it can be achieved by taking it one step at a time. Instead of trying to change everything overnight and giving up 2 months later, take it piece-by-piece for lasting weight loss.
The 4 pieces to this weight loss roadmap are:
- Set clear goals and a strategy
- Modify your diet
- Exercise
- Mindset and Assessing Roadblocks
Above all else, always give yourself grace, allow flexibility, and get accountability when you need it. In addition, including an appetite-suppressing supplement like Leanbean can provide an added boost to your weight loss plan.
Learn more about Leanbean®, its ingredients, and how it works here.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.
