🎉 New Year, New You: 7 Actions to Kickstart Your Weight Loss 🌟
- Coach Reg
- Jan 21
- 4 min read
Updated: Feb 4
How did that work for you so far? As we step into the new year, many women are setting resolutions to improve their health and well-being. Unsurprisingly, weight loss often tops the list. Yet, a few days in, life resumes its usual pace, and those good intentions can feel like “just more to do.” The vision of the end goal fades away.
Instead of focusing too much on the big outcome, take small, consistent actions daily—so small they make you say:
“Of course, I can do this!”
🔑 Remember: Action creates motivation (not the other way around)!
Let’s explore seven effective and doable steps to kickstart your weight loss journey in a healthy, sustainable way.
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1️⃣ Follow the Golden Rule:
"Eat food, mostly plants, not too much." — Michael Pollan 🌱
Here’s what it means:
🍎 Eat real, whole food.
Focus on unprocessed foods that nourish your body. Avoid factory-made, boxed, or packaged items with ingredient lists that read like a science experiment. Instead:
🍞 Swap white bread for sourdough or wholemeal bread (multi-cereal is not the same).
🍚 Replace white rice with (brown or) black rice.
🥩 Choose fresh, lean cuts of meat or local sea fish over breaded or farmed options.
🥦 Stock up on fresh produce for more vibrant meals!
🥗 Include at least five servings of vegetables daily.. or as many as ten servings even!
Compose your meal around a protein (animal- 🍗 or plant-based 🫘), then add 3 serving spoons of vegetables of choice, 1-2 Tbsp of healthy fats 🥑 and half cup or 3 heaped Tbsp of slow-digesting carbs like quinoa, lentils, beans 🫛, sweet potatoes 🍠, or wholemeal grains and such.
If you need to lose more than one dress size, you could skip the carbs in some meals (like 2 out of 3 meals), but be sure to compensate with adequate amounts of protein and healthy fat for energy. I'll make a post soon about Portion Control: How To Compose A Well-balanced Meal. Stay tuned!
🍽️ Eat slow and Stop when you’re almost full. Use a smaller plate, and avoid eating out of boredom. A quick walk or a glass of water can district you to help curb unnecessary cravings.
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2️⃣ Eat Mindfully 🧘♀️
Mindful eating means slowing down and savoring every bite. Eliminate distractions like TV or texting. Instead:
👃 Notice how your food looks, smells, and tastes.
🍲 Chew slowly to aid digestion.
⚖️ Tune in to your body’s hunger and fullness cues.
Mindful eating builds a better relationship with food and helps prevent overeating.
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3️⃣ Get to Know Your Hunger Cues 🤔
Before snacking, ask yourself: How hungry am I ?
1️⃣ Not hungry, just bored.
2️⃣ In the mood but can wait.
3️⃣ Truly hungry.
4️⃣ Starving.
5️⃣ Hangry—help!
Obviously, 3️⃣ is the ideal moment to eat.
🍩 Social events or emotions like stress, tiredness or boredom may tempt you, but aim to stick to this at least 80% of the time. If emotional eating becomes a challenge, consider seeking professional support.
🔑 Anchor Habits:
"Eat Only When Hungry", "Eat Mindfully", and "Stop Eating When Almost Full" are key habits that can lead to significant weight loss when done consistently.
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4️⃣ Swap Out Sugar ❌🍬
Sugar is highly processed, addictive, and harmful in excess, contributing to:
Weight gain
Hormonal imbalances
Inflammation like rheumatoid arthritis and even cancer
Chronic diseases like diabetes or Alzheimer’s 🧠
Opt for natural alternatives like 🍯 honey, 🌴 coconut sugar, or 🍁 date syrup. Why they are better? They contain nutrients, unlike sugar -- "empty calories". Avoid artificial sweeteners like aspartame or sucralose, which may disrupt your metabolism and gut health.
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5️⃣ Intermittent Fasting (IF) ⏰🍽️
Fasting isn’t one-size-fits-all, especially for women. A balanced approach prevents hormonal imbalances. Popular IF methods include:
1️⃣ 16/8 Method: Fast for 16 hours, eat within 8 hours.
2️⃣ 5:2 Diet: Five normal eating days + two low-calorie days.
3️⃣ Alternate-Day Fasting: Eat moderately every other day.
🌟 My favorite? Stop eating after 6 PM! It’s simple, with a 14-hour fasting window overnight. Benefits include weight loss, better insulin sensitivity, cell repair, longevity, and improved brain health.
👉 Always eat nutrient-dense meals after fasting, and consult a professional if unsure.
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6️⃣ Get Moving, Gently and Consistently 🤸♀️
Exercise supports fat loss, mood, and overall health. Aim for at least 150 minutes of movement per week, for example 30 minutes on 5 days a week, or 3x times weekly 50 minutes:
🚶♀️ Walk, 🕺 dance, swim, 🚴♀️ cycle, or even do step aerobics in front of your TV!
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7️⃣ Don’t Wait for Motivation—Take a Small Action Today! 🌟
Motivation often follows action, not the other way around.
Small steps, like drinking water or prepping a healthier snack, build momentum. Consistency is key!
Your Next Step 🚀
What 5-minute action can you take today to jumpstart your weight loss? Share your thoughts and let’s embark on this journey together!
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Get Personalized Support 🎯
✨ My Downloadable Clean Eating Meal Plan is coming up next - so, stay tuned. It offers practical guidance for cleaner eating.
For tailored advice, book a one-on-one consultation to set goals that are achievable in your unique situation and to overcome obstacles that arise on your path.
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🍫 Bonus Recipe: Guilt-free Chocolate Brownies
Ingredients:
1 can (15 oz) black beans, rinsed
2 large eggs 🥚
⅓ cup cocoa powder .🍫 I prefer Z!nt.
½ cup date syrup, or maple syrup🍁
2 tbsp coconut oil 🥥
2 tsp vanilla extract, my fav is Madagascar vanille
½ tsp baking powder
Optional: dark chocolate chips and/or nuts like walnuts, pecans or brazil nuts.
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