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How to create and stick to your weight loss goals for the new year


How to create and stick to your weight loss goals for the new year

Resolutions and goals for the new year are notorious for being short-lived. So when the motivation wanes, how do stay consistent?

We share a few of our tips to create and stick to your weight loss goals in 2024.


Keep new year goals simple and achievable

Life often gets in the way, so start setting small goals you can control. Straightforward, achievable goals that contribute to your overall well-being include:

  • Staying well-hydrated
  • Meeting daily protein requirements
  • Taking prescribed supplements consistently
  • Incorporating at least 30 minutes of exercise most days of the week
  • Cutting out alcohol

And the best part is they all add up.


Work in a monthly cycle

28-31 days is a great cycle to work from. It’s just long enough to see and feel a difference, but short enough to keep focused.

Reflect on your progress over the last month and adjust your schedule as needed to keep up the hard work.


Tips to stay on track with your weight loss goals  

Creating and maintaining new habits can be challenging, but several strategies can enhance your success:

  • Plan, plan, plan: Organisation is key to success. Plan your meals, schedule regular exercise, and prepare for potential obstacles. Having a structured approach minimises the likelihood of veering off course.
  • Measurable progress: Many people like the accountability and motivation of regular weigh-ins, weekly checks are a good idea
  • Partner up for support: Consider teaming up with a partner, friend, or family member who will offer support and encouragement on the bad days.
  • Focus on weekends: Stay vigilant about your food and fluid intake even on the weekends and plan enjoyable yet healthy activities to maintain your routine
  • Set yourself up for success: If you’re wanting to eat healthier, clear the pantry of junk food and restock on healthy staples. If you want to start walking each morning, lay out your clothes and shoes the night before, these habits will make it easier for you to stick to the plan.
  • Reward milestones: Celebrate your victories along the way. Whether it’s losing another kg or sticking to your exercise routine for a month, acknowledge your achievements and determination!


Motivation versus discipline and habits

Motivation is often heralded as the driver behind success, but it’s the same reason why 73% of the Australian population can’t keep the new year goals they made on January 1st .

Motivation comes and goes, often decreasing after the initial excitement wears off. This is where a strong foundation of healthy habits, discipline and an encouraging support person come in.


Don’t write off the whole year if you don’t succeed at first

Setbacks are a natural part of any transformative journey. Life is unpredictable, and occasional deviations from your plan are normal and to be expected.

Remember that the year is 365 days long and there is still so much opportunity to make a difference by the time 2025 rolls around.

If you experience a set back during a special event or challenging period, reflect on your progress up until then, all the effort you’ve put in that far. Use it as motivation to get yourself back on track.

  • Embrace consistency over perfection: Lifestyle change is about consistency, not perfection. Understand that a single off-day won’t derail your progress and even 80% of your best is still better than 0% or 100% and relapsing every few weeks.
  • Learn and move forward: Understand the triggers that led to a deviation from your plan and strategise on how to handle similar upcoming situations.


How to create and stick to your weight loss goals for the new year

As you embark on a new year post-gastric surgery, approach resolutions with a mindset of balance and resilience.

Remember, the journey to a healthier you is a marathon, not a sprint. Embrace each day as an opportunity to make progress and celebrate the positive changes you’re making in your life.

Contact our team to kickstart your weight loss this new year with Dr Adib or chat to our dietitians for help you along your journey.

Brisbane Obesity Surgery | Weight Loss Surgery | Brisbane Obesity Clinic

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