Maybe Veganuary or [Dry January]https://www.alyvewellness.com/blogs/article/how-alcohol-is-getting-in-the-way-of-your-weight-loss-goals) works for you. It’s no bad thing to avoid drinking alcohol and if Veganuary means that you pack in the vegetables then brilliant! Some research suggests that organised abstinence challenges are associated with changes in beliefs with short and longer-term benefits. However, participants of Dry January do tend to drink heavier during the year overall.
For some though, harsh yoyo dieting methods do not work and end up being demotivating. If diets do not go to plan, the guilt of indulgence has the opposite effect. A study was conducted where people were asked if they associated chocolate cake more with guilt or celebration. The results showed that those who said the cake was associated with guilt were no healthier or more motivated than those who associated it with celebration. In fact, they felt less in control around food and said they were more likely to overeat.
The science shows that with yoyo dieting, weight regain is generally the rule, with one-third to two-thirds of the weight lost, being regained within 1 year and almost all is regained within 5 years. Long-term outcomes show that at least one-third of dieters regain more weight than they lost.
So how do you avoid getting trapped in the yoyo cycle? Here are some tips to help you make some healthy changes this New Year that can last past January. Maybe choose a couple to work on first - Rome wasn't built in a day!
**Don’t Overwhelm Yourself **
A common mistake is thinking you have to overhaul everything all at once. This may be achieved at first but is likely to only last a couple of weeks. A study found that only 19% of individuals keep their resolutions and most are abandoned by mid-January. So think about your lifestyle and choose some habits that you would like to alter. This might be reducing the consumption of sugary drinks or caffeine. Maybe you want to meal plan and increase home-cooked meals or add more vegetables to your meals. Think of the small wins which will help you to achieve bigger goals in the long run.
Think About How to Get More Sleep
A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods because we need more energy.
Meal Plan And Batch Cook
Possibly one of the simplest ways to improve your health and aid weight loss. Taking some time each week to think about the week ahead will save time, and money and help with weight-loss goals. Plan meals that you enjoy, as well as ones that hit the right health notes. Include meals that can be upcycled into lunches or doubled up for a dinner later in the week - better still make triple and add some to the freezer. It is important to take into account a night off cooking or maybe even planning to order a takeaway or eat out. (see the previous note about guilt!) It’s all part of hitting the 80:20 sweet spot.
Boost Protein Intake
Protein is digested slowly helping to keep you fuller for longer. A high-protein breakfast can help curb cravings later in the day. Pair protein like eggs, with fibre such as wholemeal bread and healthy fats such as avocado or fish. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yoghurt, cheese, tofu, lentil pasta, poultry, fish, and meat.
Increase Vegetable Consumption
Think about adding more vegetables to your meals so half your plate is covered in a variety of vegetables. Try to add a couple of veggie sources to hot breakfasts. Increasing antioxidants will support your body’s natural ability to detoxify.
**Don't Carb-dodge - Eat The Right Ones **
We have spoken about protein and vegetables, it's only right the humble carb gets a mention. Reducing high-sugar carbohydrates (pastries, biscuits, chips, white bread/pasta) and increasing whole/complex carbohydrates (whole grains, brown bread and pasta) will not only balance your energy levels and improve gut health, but research also shows that they aid in weight-loss. A balanced plate contains approximately of ¼ lean protein, ¼ complex carbohydrate and ½ non-starchy vegetables.
Avoid Skipping Meals
When we restrict ourselves from too many calories we are depriving ourselves of a source of energy. Our body knows what foods are higher in energy density, and we will crave those more. Having three balanced meals and a couple of snacks a day will ensure you don’t 'run on empty' and crave high-energy foods.
Research
https://www.tandfonline.com/doi/abs/10.1080/08870446.2020.1743840 https://academic.oup.com/alcalc/article/55/4/433/5835641 https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12250 https://onlinelibrary.wiley.com/doi/pdf/10.1111/jhn.12286 https://pubmed.ncbi.nlm.nih.gov/24275670/ https://pubmed.ncbi.nlm.nih.gov/2980864/
