As the New Year approaches, the desire for weight loss and fitness improvement often takes center stage in resolutions. However, attempting an entire lifestyle overhaul as the clock strikes midnight can often lead to abandonment of goals before any significant progress is made.
Weight loss expert Amanda Black sheds light on the common pitfalls of New Year’s resolutions in a TikTok video, highlighting that attempting too much simultaneously often leads to burnout. To circumvent this, she advises establishing a foundation of healthy habits beforehand and then focusing on creating a calorie deficit for weight loss in January.
Black emphasizes the importance of cultivating essential habits in December that set the stage for successful weight loss in the upcoming year, sans the restriction typically associated with the holiday season. Her recommendations center on three fundamental steps individuals can take now to pave the way for shedding pounds in 2024.
- Optimize Protein Intake:
Black urges initiating a shift towards prioritizing protein intake at every meal by aiming for 20 to 30 grams of protein at breakfast, lunch, and dinner—totaling 60 to 90 grams daily. Establishing this habit now will seamlessly integrate it into the routine come January, setting the groundwork for a sustained dietary change.
- Increase Water Consumption:
Staying adequately hydrated is crucial for weight loss. Black advises upping water intake by aiming to drink half of one’s body weight in ounces—a range typically between 80 to 100 ounces daily. By incorporating this habit in December, it eases the burden of maintaining hydration levels during the subsequent weight loss journey.
- Incorporate Movement:
While delaying an intensive diet until January, Black advocates for initiating increased physical activity. Encouraging moderate activity, she suggests gradually upping step count by an extra 1,000 to 2,000 steps daily throughout December. This gradual increase lays the groundwork for a more seamless transition into a calorie deficit in January without the simultaneous pressure of boosting activity levels.
By focusing on these preparatory steps during December, individuals can fortify the groundwork for a smoother and more effective weight loss journey in the upcoming year. Black’s approach aims to avoid overwhelming lifestyle changes all at once and instead advocates for a strategic build-up of habits for sustainable and lasting results.