Health-related resolutions are common for the new year. In a wellness survey by Life Time, 30% of individuals report that one of their top resolutions in 2023 is to shed weight in a sustainable manner. For this reason, many believe that their weight loss efforts should be complemented by regular exercise, good nutrition, and sleep. Certainly, the above factors can help your journey towards losing weight in a healthy way, provided that you’re able to stick to them throughout the year.
That said, this article will dive deeper into the four healthy weight loss resolutions that you can easily adopt in 2023.
1. Focus on building muscle
Exercising for the sake of weight loss alone isn’t necessarily a good mindset to maintain in 2023. Instead, you should focus on how regular exercise can likewise help you develop a stronger body. Notably, according to the referenced Life Time survey, 32% of individuals resolved to build their muscles this year to not only drop the pounds, but to enhance their mental and physical state as well.
For muscle-building beginners, you can start off with bodyweight exercises like squats, push-ups, and pull-ups. If you have access to dumbbells, then focus on compound movements that target multiple muscle groups at once—think deadlifts or bench presses—to prevent straining a specific muscle. Remember to listen to your body and gradually introduce heavier weights to your workout routine so that you can healthily build muscle (and lose weight in the process!) this year.
2. Avoid cutting back on your favorite foods
Fad diets are, sadly, still quite common in 2023 despite being restrictive. Case in point, the recent Lion Diet entails that you only eat foods like meat, salt, and water for a specific period of time. The diet has been criticized by health experts because it not only robs your body of proper nutrients, it’s likewise unsustainable. In the long run, it can even result in overeating to compensate for cutting back on your favorite foods.
This is why it’s crucial to make space for foods that you love in 2023. Rather than avoiding certain foods altogether, today’s weight loss plans encourage you to adopt a more balanced approach. This means incorporating nutritional powerhouses like beans, chicken, fruit, and veggies alongside your favorite dishes. By taking a more realistic and enjoyable approach, you’re more likely to stick to your routine without feeling deprived.
3. Make it a habit to drink herbal tea
Better hydration is often among the most popular wellness resolutions. Aside from just drinking more water, though, it’s good to make room for herbal tea. Herbal teas are well-known for their ability to treat various ailments such as high cholesterol. But interestingly, a Food Science & Nutrition study shares that traditional herbal teas are also beneficial for weight loss. This is because certain herbal infusions—including hibiscus and ginger—contain compounds that can help boost body fat elimination.
So on that note, learn to incorporate the beverage into your daily routine this year. If you’re an avid coffee drinker, switch your usual cappuccino after a meal for a warm cup of herbal tea. Of course, do remember to steer clear of herbal teas that are high in caffeine like black tea. Ingesting these kinds of tea, especially in increased amounts, can cause digestive distress and disrupt your weight loss journey.
4. Don’t underestimate the power of sleep
In any weight loss attempt, it goes without saying that rest is crucial in between workouts. But rather than simply giving your body the time to recuperate, prioritize getting better sleep this year. A Nutrients report found that with reduced sleep comes the increased risk of a higher body weight, particularly because sleep deprivation can boost your appetite.
Thankfully, there are many ways to ensure that you get a good night’s rest. First, maintain a regular sleep schedule; you can do this by going to bed and waking up at the same time every day. Second, sleep in a dark room. Artificial light, from a bedside lamp or TV, is associated with weight gain risks according to the above Nutrients report. Ultimately, following these tips can improve your sleep and keep you on top of your weight loss efforts in 2023.