A long list of New Year’s resolutions can feel overwhelming, but making a few small adjustments each month can make it easier to stick with your goals. Aim for three small diet changes each month, and by the end of the year, you’ll develop healthy, long-lasting habits.
As Jan. 1 comes around, many of us feel inspired to start fresh and make healthier choices. However, it’s easy to fall into the cycle of setting strict New Year’s diet resolutions only to lose motivation within a few weeks. The fresh year often signals a time of promise and hope. We promise ourselves we’re going to eat right and get into shape, and we hope we can stick with our resolutions.
But, unfortunately, it’s just too hard to make many changes all at once. Instead, what if we focused on gradual, sustainable changes that build a balanced lifestyle? This year, let’s shift from quick-fix goals to achievable adjustments we can maintain year round.
Make a Few Small Changes Every Month
Here’s a suggestion for you. Go ahead and write a to-do list, but don’t try to plan all your changes at once. In fact, I’m going to suggest that you tackle just three small changes in January – another three in February, three more in March, and so on until the end of the year. And here’s why. If you work on establishing just three new habits for a month, you’re less likely to be overwhelmed with trying to focus on too many things at once.
By the end of the month, the three new habits will be part of your routine, and you’ll be ready to take on three more changes in the following month.
Keep Your Diet Resolutions Going All Year Long
By focusing on small changes each month, you’re more likely to sustain your progress throughout the year. Suppose you start with three changes in January that cut out around 100 calories a day. By the fifth month, you’ll have accumulated a series of 15 small changes that could save you up to 500 calories a day. Think about the difference this could make to your well-being by the end of the year.
Ask yourself what small improvements you want to make first:
Do you want to add more fruits and vegetables to your meals?
Cut down on added sugars?
Work on portion control or mindful eating
Incorporate more protein into your meals and snacks?
Choose three small, meaningful actions each month and make them part of your routine before adding new ones.
Examples of Small Monthly Changes
Let’s say you want to ease into reducing sugar. In January, you might start with these changes:
I will have fruit for dessert instead of cookies
I will cut my soda intake in half
I will switch from pre-sweetened yogurt to plain yogurt
Maybe your goal is to cut down on fatty foods. In that case, aim for these small changes:
I will swap chips or fries with a side salad for lunch instead
I will have my coffee drinks made with nonfat milk instead of whole milk
If it’s portion control you need to work on, your resolutions might look like this:
I will use smaller plates when I eat at home to control my portions
When I go out to eat, I will ask the server to put half my meal in a take-home container and serve me the rest
I will weigh and measure my food portions a few times a week to make sure I’m staying on track
Each change adds up, and when given time, these habits become easier and more natural.
Turning Resolutions Into a Year-Round Journey
It’s natural to feel the pressure of New Year’s resolutions, but remember: a healthy lifestyle isn’t just for January. Instead of seeing this time as a quick fix, think of it as the beginning of a journey to a healthier you. Focus on habits that make you feel good and fit into your life long-term, not just for a few weeks. Small, consistent actions build a healthier foundation over time, making your goals feel more realistic and empowering.
Ready to kick-start your healthy eating habits this year? Join our community on Instagram and share your progress! Mention @Herbalife or share with hashtag #LiveYourBestLife.
About the Author
Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global nutrition philosophy and is responsible for the development of nutrition education and training materials.
Stress eating doesn’t usually take away stress, and if it’s done too often, it can also add pounds. Here are some tips to beat this habit.
Emotional Eating: It Happens
Emotional eating happens to many of us from time to time. Maybe you’ve cheered yourself up with a bowl of ice cream after an unusually tough day or sneaked a few French fries from your best friend’s plate while recapping a disastrous date. But when emotional eating gets out of hand – when eating is the first and most common response to negative thoughts and feelings – it’s time to take stock.
Is It Emotional or Physical Hunger?
There are few tell-tale signs that can help you distinguish emotional hunger/stress eating from true physical hunger.
Emotional stress eating usually comes on suddenly. You start feeling stressed or tense, and wham! You’re craving nachos. On the other hand, physical hunger tends to come on gradually. You’re starting to feel hungry but you can wait to eat, which gives you some time to choose wisely and satisfy that hunger with something that’s good for you.
Stress eating usually causes a craving for a food that’s sugary, fatty and high calorie – and often very specific (not simply “chocolate,” but “a slice of triple layer fudge cake”).
Once your physical hunger is satisfied and your stomach is comfortably full, it’s a signal that you’ve had enough and you tend to stop eating. But when emotions are the driver, it’s easy to ignore what your stomach is telling you.
Stress eating might lift your mood momentarily – then, just as quickly, shame and guilt often move in. On the other hand, when you finish a meal that’s satisfied your physical hunger, you don’t usually feel guilty afterwards for having eaten.
Tips For Dealing with Stress Eating Behaviours
Keep a food journal – A food journal can really help you see what triggers your stress eating. Whenever you feel the need to eat, make a note of how hungry you are on a scale of 1 to 10 (1 = I’m faint with hunger; 10 = I’m so stuffed I have to loosen my clothing).
Own up to your feelings – You know that emotions are the trigger for your stress eating, so why not acknowledge them? It’s okay to be mad or lonely or bored sometimes. The feelings may be unpleasant but not dangerous.
Work on your coping skills – When stress strikes, try asking yourself, “What’s the worst thing that will happen if I don’t eat?”. Yes, your stress level might rise a bit, but the feeling will pass. Practice tolerating your emotions.
Find alternatives to eating – Take a few moments to reflect on your feelings and think of ways you can solve your problem. Make a list of things you can do instead of eating, like walking, listening to music or meditating.
Unlearn your bad habits – Emotional eaters continually reinforce the idea that the best way to treat negative emotions is with food. And like other bad habits, stress eating happens before you’ve even had a chance to think about it. So, you need to “un-learn” your bad habits and practice doing something other than eating when a bad day strikes.
Wait it out – Stress eaters are often afraid that if they don’t satisfy the urge to eat, the craving will just get worse. But when they practice delaying tactics, they’re often surprised that the urge simply passes.
For intense workouts, you can do your body a favour by quenching your thirst with a specially designed sports drink – both during and after exercise.
Mineral Addition
When you sweat, you lose important minerals like sodium, chloride and potassium. Often called electrolytes, they are essential for your body. Sports drinks may enhance your liquid consumption, and provide magnesium which contributes to electrolyte balance during exercise. Try Herbalife 24 Hydrate, a calorie free electrolyte drink, or Herbalife 24 LiftOff Max containing caffeine and vitamins B6, B12 and C which contribute to a reduction in tiredness and fatigue.
Give it a lift
Another way to keep hydrated is by flavouring your water. Try Herbalife AloeMax, containing 97% aloe vera juice that elevates your drink with the subtle flavourof Aloe. Or wake up to a refreshing herbal beverage. Herbalife Instant Herbal Beverage is a unique blend infused with extracts of green tea leaf, orange pekoe tea leaf with added cardamom seed extract, and hibiscus flower powder. Each serving contains 87.5 mg caffeine to lift your day – and this still contributes to your hydration goals as moderate amounts of caffeine will not deplete the water in your body.
Vertical jump training is now a big deal for people looking to build explosive power, speed and strength. You can find some videos online – and they’re pretty impressive.
If vertical jumping isn’t for you, getting your feet off the ground in other ways has a raft of health and fitness benefits. Plus, you don’t have to go to the gym to enjoy them.
Jumping options range from building simple star jumps and the higher intensity ‘burpee’ into your workouts, to our personal favourite, jump-rope training.
Jump-rope is really just skipping for grown-ups. We love it because it’s a simple, zero-cost way to get in shape. Plus, it’s great fun. We’re not alone: skipping is a staple in the exercise routines of personal trainers, professional boxers and celebrities, including Katy Parry, Jake Gyllenhaal and Sylvester Stallone.
Why not grab a rope and give it a try!
5 reasons to skip
5 reasons to skip
No expensive equipment or gym memberships needed. You can skip wherever there’s space.
Skipping offers a full body workout, using abdominal muscles, legs, shoulders and arms.
A regular skipping programme can help to build muscle tone in lower and upper bodies.
You can skip at a pace that suits you, so it’s a great workout for all fitness levels.
Your digestion system is incredible. It does so much without us even realising it. From breaking down food into nutrients and energy, to removing waste from your body and playing a key role in immune health, a healthy gut can have a huge impact on your overall well-being1,2.
What you eat and the way you live your life can influence the well-being of your digestive system3.
A nutrient-rich, balanced diet can help to nourish all of your body’s cells, including those in your digestive tract. Your brain and your digestive tract are in constant communication with each another through a series of signals. An incredible amount of information passes between your gut and your brain, so much so that the nervous system residing in your digestive tract is often called the body’s “second brain”.
On top of that, your gut microflora play an important role in immunity and the cells lining your digestive tract act as physical and biological barriers against microbial invaders2. All these systems help to protect your body against bacteria and viruses that could make you sick.
Are you doing enough to take care of your digestion system? We’ve put together some tips to help you achieve optimal gut well-being.
Fibre, Fluids and Digestive Health
One of the most important things you can do to take care of your digestive health, is to make sure that you are consuming enough fibre*. The average person should consume 25-30 grams of fibre a day5. When it comes to fibre, most people think of it as the substance that helps to keep the digestive process moving – and certain fibres do just that*. But not all fibres work the same way, which is why we often talk about two types of fibre.
Insoluble and soluble fibre can act in different ways. Your digestive system is home to trillions of microorganisms and is also made up of thousands of species6. This bacterial colony is called the gut microbiota. The gut microbiota is like a powerful ecosystem that contains good and bad bacteria. Every single person’s gut microbiota is unique to them and their health needs.
You can introduce beneficial bacteria into your system, by consuming probiotics that can be found in certain foods. These include yoghurt and kefir, pickles, sauerkraut, miso paste and olives7.
Exercise, Stress and Digestive Health
Regular exercise can help to support digestive health in a number of ways. As your muscles contract and your breath deepens during exercise, your intestinal muscles are stimulated, which in turn helps to move food through your system8.
It’s common knowledge that exercise is a good way to reduce stress, but it can also help to soothe and ease digestive upsets that can occur in response to negative emotions9.
The connection between your brain and gut is something you’ve probably experienced in the form of a “gut reaction”. When stress or anxiety strikes, your brain sends a signal to your gut – and the next thing you know you’ve got a churning stomach.
1Boland M. J Sci Food Agric. 2016 May;96(7):2275-83. 2Yoo JY, et al. Microorganisms. 2020 Oct 15;8(10):1587. 3Conlon MA, et al. Nutrients. 2014 Dec 24;7(1):17-44. 4Cryan JF, et al. Physiol Rev. 2019;99(4):1877-2013 5Ref. Van Horn L. Circulation. 1997 Jun 17;95(12):2701-4. 6Sender R, et al. PLoS Biol. 2016 Aug 19;14(8):e1002533. 7Dimidi E, et al. Nutrients. 2019 Aug 5;11(8):1806 8Cronin O, et al. Curr Opin Gastroenterol. 2016 Mar;32(2):67-73. 9Ref. Childs E, de Wit H.. Front Physiol. 2014 May 1;5:161. 10Galland L. J Med Food. 2014 Dec;17(12):1261-72 *Oat grain fibre contributes to an increase in faecal bulk
Recognizing true hunger is key to weight management. To curb appetite, make sure you eat enough protein and fiber-rich foods, drink plenty of fluids and exercise regularly. Mindful eating and quality sleep can help to regulate hunger and food intake.
Learning to control hunger is probably the biggest hurdle when you’re on a weight-loss plan. It’s a complaint I hear more often than any other. Some people gripe about counting calories or keeping a food diary; others grumble about making time to exercise. But not a day goes by that someone doesn’t tell me that they just can’t stop being hungry, and that they’re “starving all the time”!
I have plenty of tricks up my sleeve that can help you control hunger naturally, but the first step is to figure out if you are really and truly hungry in the first place.
How to Tell if You’re Truly Hungry
Feeling hungry isn’t the same thing as “wanting something to eat.” There are a few telltale signs that can help you distinguish stress-related or emotional hunger from true, physiological hunger.
First, ask yourself these questions:
Does your stomach rumble?
Is your energy level dipping?
Do you have a little bit of “brain fog” or feel “cranky”?
If any of those things happen to you, you probably do need some fuel. These are all common symptoms of true hunger. Don’t ignore these signals – give your body the nutrition it needs when it needs it before you end up binge eating.
Are You Experiencing Food Noise?
“Food noise” refers to the constant, intrusive thoughts about food, such as specific cravings, obsessing about what to eat next or stressing about food choices and their consequences. This mental chatter can lead to a disconnection from true hunger signals and fullness cues.
Learn to recognize food noise. If you’re eating for reasons other than hunger – if you’re just bored, angry or depressed – food probably won’t make you any less bored, angry or depressed. Or, if it does, you probably won’t feel that way for long.
If it’s emotion or stress that’s driving you, or if you’ve got the urge to eat something simply because it looks good or smells good, you’re probably not truly hungry. In that case, you’ll want to find other ways to deal with the urge to eat.
Appetite Suppression, Hunger and Weight Management
If your goal is to lose weight, managing hunger is key to controlling your calorie intake. But can you really suppress appetite? How do you stop feeling hungry all the time? The answer lies in understanding how true hunger works. Both your body and mind play a role, and knowing these triggers can help you combat food noise, manage cravings and work towards achieving a healthy weight.
The Science Behind Hunger
Hunger is your body’s way of signaling that it needs fuel. Unlike food noise, true hunger signals are driven by hormones such as:
Ghrelin, the “hunger hormone,” rises when your stomach is empty, telling your brain it’s time to eat. Levels drop after a meal, curbing your appetite.
Peptide YY (PYY), released from the intestinal cells after eating, slows digestion and signals fullness to the brain.
Leptin, produced by fat cells, helps regulate long-term energy balance by reducing hunger when energy stores are sufficient. When leptin levels are high, it signals to the brain that the body has sufficient energy stores, reducing hunger and food intake.
Glucagon-like Peptide-1 (medically supervised weight-loss treatment), released from the intestinal cells after eating, slows digestion and promotes satiety. We’ll discuss medically supervised weight-loss treatment agonists later.
These hormones work in tandem with other factors, like blood sugar levels and energy needs, to regulate your hunger. If you’ve ever noticed your hunger spiking after skipping a meal that’s your body’s intricate system at play.
Other Factors Influencing Appetite
Your appetite isn’t just about biology – it’s shaped by your environment, emotions and daily habits.
Lifestyle Choices: Poor sleep1 and lack of exercise2, 3 can heighten hunger. For instance, inadequate sleep can increase ghrelin production, making you feel hungrier the next day 4.
Dietary Habits: Meals low in protein5, 6 and fiber7 can leave you feeling unsatisfied, triggering frequent hunger. Balanced meals help stabilize your appetite by keeping blood sugar levels steady.
Psychological Factors: Stress and negative emotions can drive appetite 8, 9. When you’re stressed, your body produces cortisol, which can increase cravings for high-fat, sugary foods10.
This is different from emotional eating, which is a learned response that is often tied to comfort-seeking behaviors9. By recognizing these influences, you can take steps to manage your hunger more effectively and make choices aligned with your weight-loss goals.
12 Best Ways to Control Your Hunger and Suppress Appetite
Hunger control is aimed at curbing true hunger, which is a physiological response characterized by a growling stomach, the low energy or the irritability when body needs fuel. Since true hunger naturally drives you to eat, it’s important to adopt some healthy strategies to manage hunger and to avoid eating too frequently, especially if your goal is to lose weight through calorie restriction.
So here are my top tips to control hunger and curb your appetite:
1. Use protein as a hunger-buster.
Protein satisfies hunger better than carbohydrates or fat11, so try to include some lean protein at each meal and snack. Chicken, fish, legumes, dairy products and soybeans are great options. Protein works its magic not only in your digestive tract, but it also affects your brain chemistry in a way that may boost your cognitive functions12. Ensure you get the recommended amount of protein each day.
2. Fill yourself up with high-fiber foods.
Compared to digestible carbohydrates such as starch and sugars, fiber has a low energy density12. Additionally, some fibers are bulky and take up more space in your stomach, while others form a gel-like substance and slow down digestion, helping to fill you up 13. Incorporate these into your meals and snacks:
Non-Starchy Vegetables such as leafy greens, cucumbers, bell peppers, zucchini, spinach and broccoli
Watery Fruits, including melons, pineapple, citrus fruits and berries
High-Fiber Fruits such as berries, kiwifruit, pears, oranges, bananas, apricots and apples
Adding these foods to your diet helps you feel full longer and reduce overall calorie intake. They also provide many vitamins and minerals your body needs.
3. Fight hunger with high-intensity exercise.
A bout of exercise can temporarily suppress hunger hormones, which can curb your appetite 3. Here’s how it works:
Exercise suppresses ghrelin levels. The higher the intensity of the workout, the more effective it is at reducing ghrelin levels, helping manage your hunger.
Exercise increases PYY and medically supervised weight-loss treatment, hormones that promote satiety and help control overeating 3, 15.
Regular exercise, especially higher-intensity workouts, can help control hunger and makes it easier to balance how much energy you take in and burn 3. By staying active, you support your body’s natural hunger signals and improve your ability to manage appetite, which can make it easier to stick to your health goals.
4. Fuel up before and after your workouts.
When you do exercise, just remember that your body needs to be properly fueled. Sometimes, in an effort to lose weight, people cut their calories too much – and then they just don’t have the energy to keep up with their exercise, so the whole process backfires. People often tell me that they feel as if exercise makes them hungry and leads them to eat more. But often, that’s because they haven’t fueled up properly before and after their workouts.
5. Drink fluids to help you feel less hungry.
Drinking water or other non-caloric beverages before a meal may help your meals to feel more filling17 . And some people confuse thirst with hunger, so even though their bodies are craving fluid, they wind up eating instead. If you stay hydrated, that’s less likely to happen. Just be mindful of avoiding sugary, high-calorie drinks, as they can contribute to excessive calorie intake.
6. Eat slowly and chew thoroughly.
Eating slowly and chewing thoroughly can help you feel fuller and prevent overeating18. Research shows that prolonged chewing (mastication) stimulates the release of some satiety hormones, which suppresses appetite18. Taking time to chew also improves digestion. When food is well-chewed, it’s more efficiently processed by your digestive system, allowing for better absorption of nutrients19 It also gives you more time to recognize fullness signals. By slowing down and chewing each bite, you can also better manage portion sizes and reduce the likelihood of overeating.
7. Eat without distractions.
Research shows that eating while distracted, like watching TV or scrolling through your phone, can lead to overeating 20, 21. Focusing solely on your meal helps you better recognize your body’s hunger cues, making it easier to stop eating when you’re full.
8. Downsize your dinnerware.
When you use smaller plates, it visually tricks your brain into thinking you’re eating more, but you still get the satisfaction of finishing your plate22. Slower, more mindful eating encouraged by smaller portions gives your body time to register fullness.
9. Avoid skipping meals.
Regular eating helps maintain stable blood sugar levels 23, which is key to preventing excessive hunger later on 24. When you skip meals, blood sugar dips, leading to increased cravings and a higher likelihood of overeating at the next meal.
10. Prioritize sleep.
Getting enough quality shut eye is crucial for controlling hunger. When you don’t sleep well, ghrelin increases (making you feel hungrier), while leptin (the hormone that signals fullness) decreases 1. This imbalance can trigger cravings for high-calorie foods and result in overeating.
Supplements and Snacks for Managing Hunger and Appetite
Balancing all these tips and strategies daily can be challenging. Supplements provide convenient, effective options to support your weight management goals, especially on busy days. And balanced snacks should be an integral part of your weight management plan.
Here are some tips to help complement your balanced diet:
Meal Replacements: High-quality protein and fiber, fortified with essential vitamins and minerals, simplify calorie and portion control.
Protein Boosters: Great for meeting protein needs, they also serve as satisfying snacks or post-workout boosts.
Fiber Supplements: Support fullness and healthy digestion.
Nutritious Snacks: Protein-packed soups, bars and foods such as yogurt, eggs, nuts or cottage cheese provide convenient, balanced choices.
Weight-loss supplements can be a valuable tool to support your goals. For example in some markets, we offer Prolessa® Duo, a dual-action hunger control and fat-reduction powder that can be added to a shake, milk or yogurt.* Formulated with a unique emulsion of palm and oat oils, it helps to reduce calorie intake and provide a feeling of fullness when taken with a reduced-calorie diet and exercise plan.*
Discover Herbalife’s high-quality weight management products to support your weight-loss journey today. Contact your Herbalife Independent Distributor for details.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Should You Consider medically supervised weight-loss treatment Agonists?
medically supervised weight-loss treatment agonists, originally designed for managing type 2 diabetes, have become a popular choice for weight-loss and obesity management due to their ability to suppress appetite 25. These medications work by mimicking the body’s natural satiety hormone, medically supervised weight-loss treatment, which helps to reduce hunger and induce a feeling of fullness by slowing gastric emptying 25.
Though medically supervised weight-loss treatment can offer effective solutions to weight loss, they should be seen as part of a broader, sustainable approach to health. Use of these medications may lead to nutrient deficiencies if not carefully managed 26, and research indicates that weight regain is common after stopping them 27. For long-term success, it’s essential to focus on healthy habits, including balanced nutrition with adequate protein level to prevent loss of lean body mass, regular physical activity and lifestyle changes in conjunction with any medical treatments. No drug alone can replace the need for these fundamental shifts in habits.
As many customers turn to weight-loss medications like medically supervised weight-loss treatment, Herbalife recognizes the need to address the nutritional gaps these medications may create. To meet this need, Herbalife has introduced the medically supervised weight-loss treatment Nutrition Companion,* a range of product combinations designed to support the nutritional requirements of those using medically supervised weight-loss treatment. The combo offers key nutrients like high-quality protein, fiber and essential vitamins and minerals to support muscle mass, digestive health and overall wellness.
*The Herbalife® medically supervised weight-loss treatment Nutrition Companion is not a drug and has not been clinically evaluated in medically supervised weight-loss treatment patients. Consult your physician before you make changes to your diet during medically supervised weight loss.
Conquer Your Cravings Today
To master hunger and support long-term weight loss, consider these key strategies:
Build healthier habits: Practice mindful eating and good sleep hygiene, stay hydrated and exercise regularly.
Focus on protein and fiber-rich foods.
Eat slowly and avoid distractions during meals.
Try incorporating high-quality supplements to help with fullness and cravings.
Maintain a balanced diet and consistent meal patterns.
These approaches work together to improve hunger regulation and help you achieve a healthy weight. Discover more tools and strategies for long-term weight management in our wellness resources.
About the Author
Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our Global Wellness Philosophy and is responsible for the development of nutrition education and training materials.
References:
1. Liu S, Wang X, Zheng Q, Gao L, Sun Q. Nutrients. 2022;14(24).
2. Anderson KC, Zieff G, Paterson C, Stoner L, Weltman A, Allen JD. Peptides. 2021;145:170625.
3. Caruso L, Zauli E, Vaccarezza M. Biomolecules. 2023;13(8).
4. Lin J, et al. Obes Rev. 2020;21(11):e13051.
5. de Carvalho KMB, Pizato N, Botelho PB, Dutra ES, Gonçalves VSS. Eur J Nutr. 2020;59(6):2317-32.
6. Kohanmoo A, Faghih S, Akhlaghi M. Physiol Behav. 2020;226:113123.
7. Akhlaghi M. Crit Rev Food Sci Nutr. 2024;64(10):3139-50.
8. Hill D, et al. Health Psychol Rev. 2022;16(2):280-304.
9. Ha OR, Lim SL. Front Psychol. 2023;14:1265074.
10. Adam TC, Epel ES. Physiol Behav. 2007;91(4):449-58.
Setting realistic New Year’s resolutions can be challenging, but don’t be discouraged. Even small changes to your diet can lead to healthy habits over time. Discover practical tips for overcoming obstacles, staying motivated and building lasting habits for a healthier lifestyle.
Do you remember the resolutions you made last year? If you’re like most people, you probably vowed to eat better, get more exercise and maybe lose weight. So looking back, how did it go? Did you accomplish all you set out to do? Or did you start the year strong only to fall back into old patterns, making the same resolutions again this year?
If you find yourself making the same resolutions each January, don’t be discouraged – it’s a sign that taking care of yourself matters to you. Each time you set goals for weight loss or healthier habits, you’re committing to better health, even if you’re not fully there yet. Just because you repeat these promises doesn’t mean you didn’t make progress last year.
Starting the year with plans to improve shows your dedication, and each small step moves you closer to your goals. Remember, incremental changes add up over time, and each effort you make is progress worth celebrating.
Any Improvement Is Good and Will Lead to Better Habits
If you’ve managed to cut back on soda, snack a bit less or cook at home more often, then you’re already progressing. Building small changes in your daily habits can lead to real, lasting benefits over time. Simple changes like reducing your sugar intake or adding a few more veggies each day can really add up. In the new year, focus on expanding these gains little by little.
Actionable Steps
Increase Veggie Intake: Add a serving of vegetables to one meal a day, like mixing spinach into scrambled eggs or a protein shake.
Reduce Sugar: Swap sugary drinks for flavored sparkling water or herbal teas.
Snack Smarter: Choose nuts or fruit over processed snacks like chips or cookies.
Don’t Do Too Much at Once: Start Small and Keep Going
When setting goals, it’s tempting to aim high and take on several new habits at once. But developing healthy eating habits is often easier when you work on one small change at a time. Think about which changes are most important to you and focus there. By creating manageable goals, you may be more likely to make lasting changes that support your long-term success.
Actionable Steps
Choose One Habit at a Time: Start by working on just one healthy habit, like eating a high-protein breakfast every morning.
Set a Specific Weekly Goal: Instead of a general “eat more vegetables” mantra, try setting a measurable goal like “add a salad to lunch three days a week.”
Track Progress: Use a journal or an app to keep tabs on your new habits and how they make you feel.
Break Bad Habits and Move Obstacles Out of Your Way
If you struggle with making healthy choices, identifying the obstacles and temptations can help you find solutions. For example, if eating balanced meals is challenging, and you often rely on fast food, the issue might be that cooking every night feels too time-consuming. Cooking in batches and freezing portions or setting aside time on Sundays to prep a few meals can make healthy eating easier. Consider using a meal plan, depending on your weight goals.
Actionable Steps
Prep Simple Meals in Advance: Make a few quick, healthy meals at the beginning of the week to grab on busy days.
Keep Healthy Snacks Visible: Place fruits on the counter or cut-up veggies in the fridge where you’ll see them.
Set Up a Support System: Partner with a friend or family member who also wants to make healthier choices. Check in weekly on progress or obstacles.
Build a Healthy Diet With Small Changes
When it comes to developing healthy eating habits, success often lies in preparation and planning. If your goal is to eat more vegetables, start by buying fresh or frozen produce and incorporating it gradually. Adding a side salad, roasted veggies or a fresh fruit snack can feel more manageable than overhauling your diet overnight.
Actionable Steps
Start Small With Veggies: Add one vegetable to one meal a day until it feels natural.
Use Substitutes for Sugary Treats: Try fresh fruit or low-sugar yogurt.
Plan Your Snacks: Pre-portion healthy snacks in small containers to grab on the go.
Final Thoughts: Small Changes Do Add Up
Just because the changes are small doesn’t mean they don’t add up. If that twice-weekly homemade lunch has 300 fewer calories than your usual lunch from a restaurant, that’s a savings of over 31,000 calories in a year, which could translate into a loss of nine pounds. If you grab a piece of fruit instead of a bowl of ice cream every night after dinner, you could drop another 10 pounds by next January … from just that one small change.
Creating a lifestyle of simple healthy eating habits isn’t about perfection; it’s about progress. Each small change builds momentum, reinforcing that you’re capable of growth. Remember, even a single healthy choice a day can set you up for lasting success. So start with one habit and build from there – every step counts.
Ready to make small changes? Join our community on Instagram and share your progress! Mention @Herbalife or share with hashtag #LiveYourBestLife.
About the Author
Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global nutrition philosophy and is responsible for the development of nutrition education and training materials.
After holiday indulgences, many people start the new year with restrictive diets or ambitious fitness goals, often leading to burnout. Instead, set realistic goals by making small, manageable changes, prepping protein-rich foods at home and establishing regular exercise habits. Focus on sustainable behavior changes for lasting health and weight management.
If you’re like many people, you may have rung in the new year with something you didn’t have before – a few extra pounds. As you try to squeeze yourself into jeans that are now too tight, you have to face facts and get back into shape after all the holiday indulgence.
A lot of people start diet and exercise programs during the new year; however, many take on the challenge too aggressively with overly restrictive diets or intense exercise plans they can’t stick to, leading to quick burnout.
Start With Small Changes
Instead of drastic changes, view the new year as a time for reflection. Take a realistic look at your current diet and exercise habits and commit to making changes you know you can stick with. Setting reasonable goals that you can meet may lead to more permanent lifestyle changes and successful weight management over the long haul.
Start by prioritizing the changes you want to make and tackle the easier ones first:
Learn how to calculate your daily protein needs. Protein helps you feel fuller for longer, reducing hunger and cravings.
If you’re not a breakfast eater, promise yourself you’ll start the day with a healthy, protein-rich meal that will keep hunger at bay until lunch.
Try cottage cheese or yogurt with fruit, or a delicious protein-fruit smoothie – quick and easy options for those not in the habit of preparing breakfast.
If you tend to grab meals on the run, start by packing your lunch a couple of days a week or preparing a home-cooked meal once or twice a week. Studies show that calorie counts on food packages and at restaurants may not be totally reliable, so this will give you more control over your calorie intake and portion sizes – and you’ll save money, too.
Simple Strategies to Curb Hunger and Support Weight Loss
Establishing regular eating habits and following a few simple rules can significantly improve your diet and support your weight loss goals. Start by including hunger-fighting protein at each meal and snack, as it satisfies hunger better than carbohydrates or fats.
If you were used to big plates during the holidays, it’s time to control your portions. Eating small but frequent meals and snacks every few hours can stabilize blood sugar levels and help curb your appetite.
Load your plate with plenty of vegetables and whole fruits, which are low in calories but high in water and fiber, making them filling without adding much to your caloric intake. To further curb your appetite, limit your intake of calorie-dense fats and sweets. And don’t forget to stay hydrated with calorie-free fluids like water or tea.
Incorporating proven strategies can make a big difference in managing hunger. Consider following a daily meal plan to make protein and calorie counting more convenient.
Restart Your Exercise Routine
Finding time to exercise is always a challenge, but it’s crucial for weight control. Think about what works best for you – do you prefer a solo walk or a group exercise class? Do you enjoy hiking or exercising outdoors? Are you more likely to work out in the morning or later in the day?
Set a measurable goal that you know you can reach – not just “I’m going to get more exercise,” but “I’m going to take a brisk 30-minute walk three times a week.” Or determine how much you want to walk each day and keep track with a pedometer. It’s motivating to have an up-to-the-minute reading on how close you are to meeting your daily goal.
Focus on Behavior Changes
New Year’s resolutions are great as long as you can stick with them. To banish your holiday weight gain, focus more on the behavior changes you’re determined to make and less on what the scale says. As new, healthy habits replace the old ones, your weight should take care of itself. Your new habits will stay with you all year long, and when next year rolls around, you might just slip a lot more easily into those jeans.
Ready to start your post-holiday health reset? Join our community on Instagram and share your progress! Mention @Herbalife or share with hashtag #LiveYourBestLife.
About the Author
Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global nutrition philosophy and is responsible for the development of nutrition education and training materials.
