9 Ways to Lose Weight in the New Year without Dieting

In this article:

• Weight gain is common during the holiday season.
• Many people make New Year's resolutions to lose weight, but give up soon. People tend to give up on diets in 3 to 5 weeks.
• Making small changes instead of dieting can help you lose weight and keep it off. Drinking more water, choosing less processed food, and getting your friends involved can all help with weight loss.
• Lark can be your guide for weight loss and healthy living this year. You may be eligible to receive Lark through your healthcare plan.

Did you pack on a pound or two during the holidays? You are not alone. And you have company if you are resolving to lose weight in the New Year. New Year's resolutions to get healthy or lose weight are common.

But the way to set yourself apart from the rest is to hit your goals. More than half of the weight people lose is regained in two years, and more than 80% of weight loss is regained in five years, according to research in Medical Clinics of North America. It may be that diets do not work. A study in Public Health Nutrition found that the average time people stick to a diet is 3 to 5 weeks.

Maybe it is time to ditch the diet. Here are 9 ways to lose weight in the New Year without dieting. Just make sure you talk to your doctor before making any major changes to your diet or lifestyle.

1. Drink more water...

If you like the idea of miracle diets, this tip might be your favorite because it is so easy. An article published in Nutricion Hospitalaria describes research on losing weight by increasing water consumption. The crazy thing is that however you choose to "drink more," it will probably help you lose weight.

It is easy to do this. Just drink the amount of water you normally drink, and add some. You might do any of these.

• Add 1 to 2 cups of water before each meal.
• Add 1 cup of water each hour between breakfast and lunch, and between lunch and dinner.
• Drink two glasses of water when you would normally drink one.

2. ...But go "dry."

"Dry January" has been gaining traction. It means giving up alcohol for a month. This January may be an especially good month for many people to try it. First, quitting alcohol in January can help get over excess drinking that may have happened during the holidays. And second, this year, nearly two years into the COVID-19 pandemic, many people have increased alcohol consumption and dependency.

These may happen once you stop drinking. 

• Risk for conditions such as liver disease and certain cancers may decrease.
• Sleep may improve.
• You may lose weight.

And you may learn that other activities are more fun than bar hopping or nursing a hangover

3. Add vegetables to (almost) everything.

Eating more non-starchy vegetables can fill you up without adding many calories. Without you even noticing, vegetables can take the place of higher-calorie, less filling foods. That can lead to weight loss. You can aim for about 3 to 5 servings a day, but research published in the American Journal of Clinical Nutrition says the important thing may be increasing your vegetable consumption. These are some tips.

• Have vegetables for snacks, such as celery with peanut butter or skewers with tomatoes and mozzarella cheese.
• Cook vegetables into sauces, soups, stews, and casseroles.
• Add lettuce, sprouts, tomatoes, cucumbers, or other vegetables to sandwiches and salads.

4. Have fruit for dessert.

The same article in American Journal of Clinical Nutrition says increasing fruit consumption is linked to weight loss, too. As a bonus, swapping fruit for sugar-sweetened desserts lowers your intake of added sugars and other refined ingredients.

5. Log your weight.

Your first weigh-in after the New Year can give you a baseline. Weekly weigh-ins can assess progress. And weighing more often may help you reach weight loss goals faster. That is according to research published in the Journal of the American Academy of Nutrition and Dietetics. 

• Weigh yourself in the morning before eating, wearing only light clothing.
• Do not worry about daily fluctuations.
• Log into Lark to see your progress. 

6. Hang out with the right crowd.

Your friends may be a bigger influence than even your significant other. You are more likely to be overweight if they are. You do not need to ditch overweight friends, though. Healthier socializing can include walking, shopping, or volunteering when you meet friends, instead of going out to eat.

7. Recognize your accomplishments.

An article in Medical Clinics of North Americasays people often focus on shortcomings instead of wins while they are losing weight. To stay motivated, identify things you have achieved. These are examples.

• Any amount of weight loss.
• Improvements in blood pressure, blood sugar, or cholesterol levels.
• Making a healthy choice, such as ordering brown rice instead of white, or going out for a lunch walk.

8. Be realistic.

Unreasonable goals can be discouraging. Lark helps you set realistic goals, such as losing 5% of body weight in the Diabetes Prevention Program. Lark also never sets a goal of unhealthy weight loss, such as losing more than 2 pounds per week.

9. Eat less-processed foods.

A review article in Current Obesity Reports says that eating ultra-processed foods is linked to higher risk for obesity and other poor health outcomes. You can choose less-processed foods instead. 

These tips may help.

• Ultra-processed foods may have more than 5 ingredients.
• They might contain colors, flavors, and artificial ingredients.
• Soft drinks, packaged snacks, sausages and processed meats, candies, and refined breads are often ultra-processed foods.
• Fruits, vegetables, nuts, seeds, milk, whole grains, beans, eggs, and fresh fish are examples of unprocessed foods. 

This year can be your year! Lark can help you reach your health and weight loss goals without dieting! Lark's coaching is available 24/7 through your smartphone. Features include daily check-ins, meal logging features, and instant feedback.

You can still eat great-tasting, favorite foods and lose weight. There are ways to eat foods you love while making healthier choices. Lark's nutrition and weight loss coaching can help you make small changes to stay on track or get back on track if you got a little off during the holidays.

Your health insurance might cover Lark at no cost to you. Click here to find out if you may be eligible for Lark!