Make Healthy Habits and Set Realistic Goals to Lose Weight in the New Year

Santa Claus was tired under stress with a headache

‘Slim down’; ‘Drop a few pounds’; ‘Make my scale happy; ‘Reverse my clothes shrinkage’; however it is worded, weight loss is one of the most common New Year’s Resolution. Not surprisingly, a lot of these resolutions fail: unrealistic goals and trendy weight programs lead to frustration and burn out with a return to the original behaviors (and the same resolution the next year). Instead, the focus when trying to lose weight should be creating permanent healthy habits through realistic weight loss goals fueled by minor tweaks to everyday routines. Not only is this strategy easier to stick to but it also add up over time and helps prevent setbacks from derailing your end goal.

What is a reasonable goal and how do you set one? 

Simplified, weight loss occurs when you burn more energy (calories) through activity and normal body functions than you consume through eating. A healthy weight loss goal is between 0.5 to 2 lbs per week – this amounts to a calorie deficit of 1750 to 7000 calories per week or 250 to 1000 calories per day. This deficit can be achieved by either eating less (reduction of calories in), becoming more active (increase in calories out), or a combination of the two. To set a goal, first determine what you want the end result to be (lose 10 pounds), how you want to get there (diet and/or exercise), and what your weekly goal is based on how likely you are to stick to a new plan (be honest, if cutting 1000 calories per day is impossible for you, start smaller and work your way up).

Make Healthy Habits

To enact your new weight loss plan, focus on small changes to your daily habits to reach your daily goals. (Try not to focus on your weight as it may fluctuate by 5 pounds per day based on what and when you eat and drink, if and when you exercised, and your stress levels and sleep quality. If you choose a daily weight check, do it at the same time every day such as first thing in the morning.) Adding an activity to your routine would help you quickly reach your daily deficit; to burn 250 calories: (note these are estimates):

  • workout or play a sport for 20 minutes
  • walk briskly or jog for 20-40 minutes
  • do some yardwork or chores for 40-60 minutes.

Or decrease your caloric intake by 250 calories by making some easy food choices:

  • keep your caffeine fix by swapping a large frappe with a small cappuccino
  • replace a large order of fries with a small order
  • substitute an apple or baby carrots for a protein bar.

Use apps to keep you motivated

So what tools can you use to help keep you on track with your weight loss plan? Health and fitness apps and other wearables can be very helpful as they can track activities and calculate energy burned; other apps log your food intake and calculate the calories you have eaten.  

HealthMetric is an all-in-one health and fitness app that personalizes your weight loss journey.  With HealthMetric’s weight loss program, you set your goal and select a strategy to meet your goal: diet, exercise, or a combination.  The app provide daily feedback on your progress, shows how others with similar goals are doing, and predict how you will do tomorrow to keep you motivated. In addition, you can use voice commands to search and record food, drinks, and exercised from our large, curated nutritional and activity databases. With HealthMetric, you control how to become: Healthier. Strong. Better. You.

A new you for 2020: Digitize your New Year’s Resolutions.

It happens every year: you make a New Year’s resolution to get healthy and this is finally the year you stick with it—you swear. But you wake up on Jan 1 and reality sets in: the resolutions can wait until next Monday to start (because Mondays are the optimal time to start new routines, right?); or you just pretend that you were caught up in the moment and dismiss your resolution outright. Even if you start, your willpower wanes over the coming weeks and you are back to your old ways before Groundhog’s Day.  So how can we hold ourselves to our promises and keep our resolutions?

The easiest way to create and track your 2020 resolutions is to download one of the countless number of fitness-focused apps available in your phone’s app store.  Sorting thru all other apps can be confusing (and possibly another reason to forgo your resolutions) so pick one that is easy to use, will help you keep your goals, and is local.

HealthMetric is an all-in-one health and fitness tracker that was created right here in Pittsburgh. Designed to tackle even the most ambitious New Year’s Resolutions, HealthMetric is free to download for both Apple and Android phones.

HealthMetric has you covered, whatever your New Year’s Resolutions happens to be:

  • Lose weight: create a personalized weight loss program by tweaking your diet, increasing your activity, or a combination of the two
  • Exercise more: pair HealthMetric with your fitness tracker or use our integrated voice commands to track your workouts; combine your increased activity with sleep analysis or hydration levels to see how your new routines are impacting your overall wellness
  • Reduce stress: incorporate relaxation techniques into your daily routine to focus on you and your mental health; pair with sleep and exercise tracking to really get in a groove
  • Eliminate caffeine: use our large, curated food database to monitor daily caffeine consumption, hydration, and nutrition all within a single app; record branded, homemade, or restaurant food and beverages with only a few taps
  • Get healthy: select your health focus – mix and match goals for meditation, sleep, hydration, activity, diet, and more to create the path towards a healthier you.

So download HealthMetric now and lets work together to make 2020 your best year.  Keep those resolutions and become: Healthier. Stronger. Better. You.