Guest article by our nutrition expert Dr. Dorothea Portius
The same scenario every year: as the new year approaches, the motivation to make new resolutions grows. Gyms fill up, detox cures and strict diets boom. But often, after a few weeks, the daily grind returns and the ambitious goals are forgotten. Why is this?
One of the main reasons is that many approaches are too radical, impersonal or not sustainable in the long term. Scientific studies show that sustainable change requires time, planning and patience. There is no magic pill or miracle cure - but that doesn't mean your goals are unattainable. With the following six science-backed strategies , you can lay the foundations for sustainable weight management in the new year and boost your health at the same time.
Set individualized and realistic goals
Scientific background: The key to success lies in individualization. Each person has a unique metabolism that is influenced by factors such as lifestyle, environment, genetic and epigenetic influences . Even the intestinal microbiome, which is significantly involved in the bioavailability of micro- and macronutrients, has a highly individual fingerprint. Studies show that personalized approaches are more effective and sustainable than generic programs. They take individual needs into account and make it easier to set realistic and achievable goals.
Practical tip: Seek advice from certified nutritionists or nutritional health professionals to develop an individualized plan. Start with small, specific goals, such as including two portions of vegetables every day or replacing sugary drinks with water. Small, realistic steps create a solid foundation for long-term success.
Increase the nutrient density of your food
Scientific background: A nutrient-rich diet is essential for good health. Whole, unprocessed foods rich in vitamins, minerals and fiber promote a feeling of satiety and prevent cravings. Only if your body is supplied with all the necessary nutrients can the metabolism, d.hCell functions can run optimally and thus contribute to maintaining health.
Practical tip: Fill half of your plate with colorful vegetables. Supplement it with a portion of protein (e.g. B. Tofu, legumes, fish or lean meat), a source of complex carbohydrates (such as whole grains or potatoes) and healthy fats (e.g. such as olive oil, avocado or nuts). This combination not only supports your health, but also promotes a feeling of satiety.
Eat a healthy diet
Scientific background: Mindfulness plays an important role in healthy eating. We often eat on the side while watching TV, working or scrolling, overlooking our body signals for hunger and satiety. This can encourage long-term snacking or emotional eating.
Practical tip: Plan fixed meals without distractions. Take time to eat slowly and be aware of every bite. Listen to your body: are you really hungry or is it boredom or stress? Avoid snacking by introducing structured meals and taking targeted breaks.
Integrate regular exercise into your everyday life
Scientific background: Physical activity is essential for sustainable weight management. Exercise increases energy expenditure, improves body composition and promotes health. Active muscles release so-called myokines - hormone-like messengers that reduce inflammation , improve any existing insulin resistance and positively influence metabolic processes.
Practical tip: Find a form of exercise that you enjoy, e.g. Walking, cycling or swimming. Aim for at least 150 minutes of moderate exercise per week. Even a 10-minute walk in the evening, getting off the bus one stop early, provides a positive stimulus. Make this a habit. Every movement counts and brings long-term benefits for your health.
Use behavior change techniques such as self-monitoring
Scientific background: Behavior change is the key to a sustainable lifestyle. Self-monitoring techniques such as keeping a food or exercise diary increase awareness of your own habits. Studies show that regularly documenting progress helps to identify problematic patterns and implement targeted changes.
Practical tip: Use apps or diariesto log meals and activities. Set yourself specific weekly goals, e.g. "3 portions of vegetables per day", and regularly check how well you are achieving them. Reflect on your successes and adjust your strategies if necessary.
Refuse extreme diets and detox cures
Scientific background: Radical diets and detox cures often lead to a yo-yo effect and nutrient deficiencies. Instead, a balanced diet is recommended, such as the Mediterranean diet, which is rich in unsaturated fatty acids, fiber and antioxidants. This diet is scientifically based and, in addition to supporting weight loss, also offers protection against chronic diseases.
Practical tip: Include high-quality foods in your diet on a regular basis: Use oils such as olive or rapeseed oil, eat at least two portions of fish a week and incorporate a handful of nuts or seeds daily and try to eat pulses several times a week. Avoid highly processed products and opt for whole grains instead of refined carbohydrates and sugar. If you don't eat fish or can't manage the 2 portions (especially fatty fish), we recommend supplementing with high-quality omega-3 fatty acids (fish or algae oil, especially EPA and DHA)
Sustainable strategies for long-term success
Successful weight management is based on personalized, realistic and evidence-based approaches. Listen to your body and find out which nutrition and exercise strategies suit you. Document your well-being, pay attention to signals such as listlessness or digestive problems, and adjust your plan accordingly.
With realistic goals, a nutritious diet, regular exercise and the use of behavioral change techniques, you can not only manage your weight in the long term, but also improve your health sustainably. Start with small steps - your body will thank you!
