Guest article by our nutrition expert Dr. Dorothea Portius
Every year the same scenario: With the turn of the year, motivation grows to tackle new resolutions. Gyms fill up, detox programs and strict diets boom. But often, after a few weeks, the daily grind returns, and the ambitious goals are forgotten. What is the reason for this?
A main reason is that many approaches are too radical, impersonal, or not sustainable in the long term. Scientific studies show that sustainable changes require 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 scientifically based strategies, you can lay the foundation for sustainable weight management in the new year while also strengthening your health.
Focus on individualized and realistic goals
Scientific background: The key to success lies in individualization. Every person has a unique metabolism influenced by factors such as lifestyle, environment, genetic and epigenetic influences. Even the gut microbiome, which plays a significant role 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: Consult certified nutritionists or nutritional medicine specialists to develop an individualized plan.Start with small, specific goals, such as e.g. integrating two servings 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 foods
Scientific background: A nutrient-rich diet is essential for health. Whole, unprocessed foods, rich in vitamins, minerals, and fiber, promote a feeling of fullness and prevent cravings. Only when your body is supplied with all necessary nutrients can the metabolism, d.h function optimally and thus contribute to maintaining health.
Practical tip: Fill your plate halfway with colorful vegetables.Supplement it with a portion of protein (e.g. e.g. tofu, legumes, fish, or lean meat), a source of complex carbohydrates (such as whole grains or potatoes), and healthy fats (e.g. e.g. olive oil, avocado, or nuts). Such a combination not only supports your health but also promotes a feeling of fullness.
Pay attention to healthy eating habits
Scientific background: Mindfulness plays an important role in a healthy diet. Often we eat mindlessly while watching TV, working, or scrolling, and overlook our body's signals for hunger and fullness. Continuous snacking or emotional eating can thus be encouraged.
Practical tip: Plan fixed meals without distractions. Take your time to eat slowly and consciously savor each bite. Listen to your body: Are you really hungry or is it more boredom or stress? Avoid snacking by introducing structured meals and taking intentional breaks.
Incorporate regular exercise into your daily routine
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 brings you joy, e.g. walking, cycling, or swimming. Goal: at least 150 minutes of moderate exercise per week. Even a 10-minute walk in the evening, getting off one stop early, sets a positive impulse. 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 changes are 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 journals to log meals and activities. Set specific weekly goals, e.g. "3 servings of vegetables per day," and regularly check how well you are achieving them. Reflect on your successes and adjust your strategies as needed.
Avoid extreme diets and detox programs
Scientific background: Radical diets and detox programs often lead to a yo-yo effect and nutrient deficiencies. Instead, a balanced diet, such as the Mediterranean diet, which is rich in unsaturated fatty acids, fiber, and antioxidants is recommended.This diet is scientifically based and offers not only support for weight loss but also protection against chronic diseases.
Practical tip: Regularly incorporate high-quality foods into your meal plan: Use oils like olive or rapeseed oil, eat at least two servings of fish per week, and include a handful of nuts or seeds daily, and try to consume legumes several times a week. Avoid heavily processed products and opt for whole grains instead of refined carbohydrates and sugar.If you do not eat fish or do not reach the 2 servings (especially fatty fish), supplementation with high-quality omega-3 fatty acids (fish or algae oil, especially EPA and DHA) is recommended.
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 lack of motivation or digestive problems, and adjust your plan accordingly.
With realistic goals, a nutrient-rich diet, regular exercise, and the use of behavior change techniques, you can not only manage your weight in the long term but also sustainably improve your health. Start with small steps – your body will thank you!
