1 - The process begins with setting goals and reforming your habits for two weeks to align the mind and body.
2 - Begin by keeping a food diary for two weeks, recording everything you consume, and aim to drink 2 liters of water. Stay hydrated: Consuming water can aid in eliminating excess water from your body and help you feel satiated.
3 - After two weeks, begin implementing small changes by consuming three meals a day with a five-hour interval between each meal, as this is when your HGH hormone is released. Additionally, start drinking two liters of water daily.
4 - Prioritize consuming the protein portion of your meal before any carbohydrates. Initiating your meal with protein can assist in managing blood sugar and insulin levels, and also contribute to a sense of fullness and satisfaction:
Blood sugar and insulin levels
Eating protein first can help keep blood sugar and insulin levels from rising too high after a meal. A 2015 study found that people with type 2 diabetes had lower blood sugar and insulin levels after eating protein and vegetables before carbohydrates.
Feeling full
Protein increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied. Protein can also decrease levels of ghrelin, the “hunger hormone”.
Appetite regulation
Protein is an excellent appetite regulator. Eating protein at breakfast can increase satiety levels longer, which limits snacking and overeating throughout the day.
5 - Use the Wellness by WM innovative scale to measure your weight, body fat percentage, BMI, and visceral fat.
6 - Begin attending the gym at a minimum of 3 times weekly - consider investing in personal training at wellnessbywm.co.nz
7 - Adhere to portion size recommendations based on daily caloric intake. For instance, aim for 150-180g. Your ideal caloric intake is influenced by factors such as age and activity level. Generally, most females need a minimum of 1,600 calories per day to maintain their weight, whereas males typically require at least 2,000 calories.
8 - Limit alcohol: Alcohol contains calories, and regularly drinking alcohol can make it harder to lose weight.
9 - Get enough sleep: Not getting enough sleep can cause your body to produce more stress hormones, which are linked to weight gain.
10 - Remember not to reward yourself with food when you notice weight loss. Instead, consider treating yourself to a spa treatment.
Best of luck with your 2025 New Year's tips