Happy New Year! It’s time for the New Year to be rung in! People have used this holiday for years to motivate themselves to lose weight. To avoid disappointment, I advise my clients to not make New Year’s resolutions. Although you may have the best intentions when you set out to lose weight or more in the New Year, sometimes life happens and you find yourself back at your old ways. This year, believe that it’s never too late to set healthy, life-changing goals for yourself.

Neu anfangen

If you’re one of those people who needs to “start over” each new year, let’s take a different approach for 2013. Instead of setting a weight loss or goal for the New Year, focus on improving your health and setting weekly fitness and goals. Set a goal for the week and then go for it! Keep track of your progress and check in with you at the end of each week and mid-week. You can repeat the goal for the next week if you wish. You can also choose another goal in nutrition or fitness for the week. This year’s resolution is not a temporary one.

It’s a lifestyle change. Too many changes at once can lead to burnout before January ends and could even cause you to abandon your commitment. Instead of making drastic changes to your lifestyle, make small changes every day. Slowly work your way to a healthier lifestyle. You’ll feel great if you try these nutrition and fitness goals over the next year.

Was ist zu tun?

  • Steigern Sie Ihren täglichen Verzehr von Obst, Gemüse und anderen gesunden Lebensmitteln. Jeden Tag, a new vegetable or fruit to your daily menu. You can eat it raw or make a new dish with it. Try different cooking methods for your vegetables. You can try different cooking methods, such as , baking, roasting, and barbecuing your vegetables.
  • Stellen Sie auf 100%-Vollkornprodukte um. Steigen Sie langsam auf Vollkornprodukte um, wenn Sie noch Weißbrot und Nudeln essen. Vollkorngetreide ist reich an Ballast- und Nährstoffen und hält länger satt. Wenn Ihnen die Umstellung schwer fällt, gehen Sie einen Kompromiss ein. Wenn Sie Nudeln zubereiten, können Sie die Hälfte des Gerichts mit Vollkornnudeln und die andere Hälfte mit normalen Nudeln zubereiten, bis es wie 100%-Vollkorn schmeckt.
  • Be careful with your portion sizes. Reduce your portions. This will help you reduce your calorie intake. You may find it difficult to eat enough food if you have a large dinner plate. If you have a lot of food on your plate, you may eat more than you need.
  • Behalten Sie MyPlate im Auge. Verpflichten Sie sich selbst, MyPlate zu befolgen. Die Hälfte Ihres Tellers sollte aus Gemüse und Obst bestehen, der Rest aus einer Portion Eiweiß (3-4 Unzen).
  • Beschränken Sie Süßigkeiten. Es ist nicht nötig, Süßigkeiten ganz zu vermeiden. is the key. You can set a goal to limit your sweets intake to one or two times per week, if you love desserts and sweets often. You may find that you are less likely to crave sweets if you limit your intake. Success is achievable by setting small, measurable goals.
  • You can get rid of soda and juice. These drinks are high in sugar and can greatly increase your daily caloric intake. A 120-calorie diet (or less) can help you save around 13 pounds per year. Let’s face it, most people don’t drink more than one can of soda per day. Imagine how many extra pounds you can gain from soda alone in a year. Slowly, reduce your soda intake to just one cup per day, then to one cup every other day. For a refreshing drink, substitute water with a squeezed lemon or lime.
  • Start a program. Start a walking program. Begin slowly and increase your speed and distance gradually. To keep you company, find a walking buddy.
  • Stellen Sie sicher, dass Sie Ihre Trainingseinheiten planen. Tragen Sie Ihr Training in den Kalender ein, so wie Sie einen Arztbesuch oder eine Verabredung zum Mittagessen mit Freunden einplanen.
  • Plan YOU time. You must ensure that you take care of your basic needs, such as eating and sleeping. Self-care is essential to ensure that all your basic needs are met. It will be easier to listen and take control of your body’s needs for food and exercise.
  • ist eine Übung. Sie haben sich geschworen, dieses Jahr kein Junkfood zu essen. Achten Sie darauf, was Sie essen. Hören Sie auf Ihre Hunger- und Sättigungssignale und reagieren Sie entsprechend. Sie sollten nichts essen, wenn Sie sich nicht hungrig fühlen.


However, you shouldn’t let your hunger get to the point where you can’t stop eating. Stop halfway through your meal and ask yourself if it is still hungry. If you are still hungry, stop and save the rest. Take one step at a given time. This is the best way to reach your New Year’s goals. You don’t need to resort to quick fixes. You can live a healthy lifestyle by making small changes over the next 12 months.