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A radical diet, daily workouts, no sweets—all at once. Such a plan sounds good, but only on paper. In everyday life, it quickly leads to fatigue and frustration, and thus to giving up and returning to old habits.
One slip-up (sweets, pizza, skipping a workout) can be treated as a total failure – and since "it didn't work out," we return to our old habits, because "everything has fallen apart" anyway.
Motivation alone is not enough. Without simple rules, a reasonable plan, and adjustments to your lifestyle, it is difficult to make changes and persevere.
We want to lose weight quickly, but we forget that it is our daily habits, not a temporary diet, that lead to lasting change.
1. Start with small steps:
You don't have to change everything from the new year. One small change implemented consistently gives more than a perfect plan implemented for only a week. For example, instead of imposing regular workouts, a new diet, longer regular sleep, more activity outside of training, etc. on yourself, start with one of these things, such as longer and regular sleep. This will give you more energy for activity and less desire for sweets and unhealthy snacks during the day. Introduce further changes gradually over time.
2. Tailor the changes to yourself, not to the "perfect diet":
The best diet is one that you can stick to. If you don't like eating breakfast at 6:00 a.m. or can't give up sweets 100%, don't force yourself. Look for solutions that work for you. For example, replace store-bought sweets with your own sugar-free homemade baked goods.
3. Give yourself the right to make mistakes:
Healthy eating is not about perfection. It is the sum of decisions made most days, not all the time. One cookie or one missed workout will not make you gain weight immediately. So don't get discouraged after one "mistake."
4. Build habits, not prohibitions:
Instead of thinking "what I'm not allowed to do," focus on what you can add: more vegetables, more water, more exercise, etc.
5. Think long term:
Ask yourself: "Will I still be able to do this in three months' time?" If the answer is "no," simplify your plan so that you can stick to it for a longer period of time, rather than just a week or a month. Small steps that really make a difference.
Instead of an ideal diet that you won't be able to maintain for long, try to eat 4-5 meals a day at similar times. This is already a great step towards better appetite control.
Start your day with a glass of water with lemon and always have a bottle handy. Even 1-2 extra glasses a day is a great change.
Add vegetables and/or fruit to at least one meal a day. They don't have to be perfect or "healthy"—what matters is regularity. Fruit can also be a great substitute for sweets or other snacks.
A walk, taking the stairs instead of the elevator, 10 minutes of stretching at home. Exercise does not have to mean going to the gym five times a week or running every day. Small, daily, and regular activities are enough to see changes.
Start eating your meals without your phone or TV. You'll feel full faster than you think.
Take care of your sleep. Sleep at least 7-8 hours a day—preferably at regular times (e.g., 10 p.m. to 6 a.m.). You will see how quickly your body will thank you for it.
Changing habits is a long process, not a sprint. If you focus on the fundamentals in January, you will see results in February and March that will stay with you for longer. Don't ask, "How quickly can I lose weight?" but "How can I take care of myself so that I don't give up after two weeks?" The new year is a good time for change, but even better is every day that you take at least one small step in the right direction. And remember, everyone makes mistakes, so don't get discouraged by them and keep going, and in a few months you'll definitely thank yourself.
Prepared by: Justyna Kurasz
