As we usher in the new year, many individuals embark on a journey to prioritize their health and well-being, often including weight loss as a significant goal. Shedding pounds in a healthy and sustainable manner is not just about quick fixes, but rather adopting a balanced and mindful approach to nutrition, physical activity, and overall lifestyle.
To learn more about how you can shed pounds faster and in a healthier manner this new year, we spoke with Lisa Andrews, MEd, RD, LD from Health Insiders; and Serena Benali, registered dietitian from In Good Nutrition. They shared that some ways you can lose weight quicker this new year is by focusing on whole foods, getting enough sleep, and cutting out alcohol.
Focus on whole foods
Embracing a diet centered around whole foods is a fundamental and effective strategy for achieving healthy weight loss. Whole foods, such as fruits, vegetables, lean proteins, and whole grains, are nutrient-dense and provide essential vitamins, minerals, fiber, and antioxidants. Unlike processed foods, which are often high in empty calories and refined sugars, whole foods support overall health and help control calorie intake.
Benali says "Whole foods are foods that are in their natural form or have undergone minimal processing, retaining most of their inherent nutritional value. They include fruits, vegetables, whole grains, nuts, seeds, legumes, and meats. Minimally processed foods include foods like nut butters, olive oil, plain yogurts and greek yogurts, which undergo some processing but still retain a significant amount of their original nutrient profile and healthful qualities."
She further elaborates by stating that when we choose whole foods, "we naturally steer away from ultra-processed foods and fast food options that are often high in added sugars, unhealthy fats, and empty calories. This shift helps in weight loss by reducing calorie-dense, nutrient-poor foods. The whole foods approach encourages healthier choices and homemade meal preparation, leading to a more nutritious and balanced diet, further aligning with both weight management and wellness goals."
Benali suggests numerous ways you can incorporate different types of whole foods into your diet. She says to place a focus on incorporating protein-rich whole foods into every meal and snack. For instance, consider adding chickpeas or lentils to your salads, opt for Greek yogurt as a snack, or choose lean protein sources such as chicken or fish for your main meals. Protein plays a crucial role in tissue building and repair, while also promoting a sustained feeling of fullness, which can help diminish the temptation to overeat.
She concludes by saying, "Focusing on whole foods promotes a more sustainable and less restrictive approach to eating. This not only aids in weight loss but also encourages the adoption of healthy eating habits that can be maintained long-term, enhancing overall health and wellbeing for the upcoming year and beyond, creating a foundation for lifelong wellness!"
Getting enough sleep
Ensuring an adequate amount of quality sleep is a crucial, yet often overlooked, aspect of a healthy weight loss journey. Sleep influences various hormonal and metabolic processes, including those that regulate appetite and energy balance.
Andrews says that getting enough sleep "not only helps you feel less depressed and have more energy, but will also reduce cravings for junk food and empty calories. This also helps manage blood pressure, blood sugar and cholesterol."
Cutting out alcohol
Eliminating or reducing alcohol consumption can significantly contribute to a healthier weight loss journey. Alcoholic beverages often pack a considerable amount of empty calories and can impair judgment, leading to overeating.
Alcohol also tends to lower inhibitions, making it easier to give in to unhealthy food choices. "Alcohol adds more empty calories to your diet and can lower your inhibitions, leading to overeating. Go dry this January. This reduces risk of depression and dementia as well," says Andrews.
Additionally, abstaining from alcohol can improve sleep quality, enhance energy levels, and positively impact overall well-being, fostering a more successful and sustainable weight loss journey.
