Guest article by our nutrition expert Dr. Dorothea Portius
The same scenario every year: With the turn of the year comes the motivation to make new resolutions. Fitness studios fill up, detox programs and strict diets boom. But after a few weeks, the daily grind often sets in and the ambitious goals are forgotten. Why is that?
A main reason 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 does not mean that your goals are unattainable. With the following six science-based strategies In the new year you can lay the foundation for sustainable weight management and at the same time strengthen your health.
Set individualized and realistic goals
Scientific background: The key to success lies in individualization. Every person has a unique metabolism, which is influenced by factors such as lifestyle, environment, genetic and epigenetic influences Even if 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 programsThey take individual needs into account and make it easier to set realistic and achievable goals.
Practical tip: Consult with a certified nutritionist or nutritional doctor to develop a personalized plan. Start with small, specific goals, such as For example, adding 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 health. Whole, unprocessed foods, rich in vitamins, minerals and fiber, promote satiety and prevent cravingsOnly if your body is supplied with all the necessary nutrients, the metabolism, i.e. cell functions, run optimally and thus contribute to maintaining health.
Practical tip: Fill your plate halfway with colorful vegetables. Complement it with a portion of protein (e.g. B. tofu, legumes, fish or lean meat), a source of complex carbohydrates (such as whole grain products or potatoes) and healthy fats (e.g. B. olive oil, avocado or nuts). Such a combination not only supports your health, but also promotes the feeling of satiety.
Pay attention to healthy eating habits
Scientific background: Mindfulness plays an important role in healthy eating. We often eat while watching TV, working or scrolling through content, ignoring our body's signals for hunger and satiety. This can encourage constant snacking or emotional eating.
Practical tip: Plan fixed meals without distractions. Take your time to eat slowly and be aware of each bite. Listen to your body: Are you really hungry or is it more due to boredom or stress? Avoid snacking by introducing structured meals and taking targeted breaks.
Integrate regular exercise into your daily routine
Scientific background: Physical activity is essential for sustainable weight management. Exercise increases energy consumption, improves body composition and promotes health. Active muscles use so-called myokines released – hormone-like messenger substances that inflammations reduce any existing insulin resistance improve and positively influence metabolic processes.
Practical tip: Find a form of exercise that gives you joy, e.g. B. Walking, cycling or swimming. Aim: at least 150 minutes of moderate exercise per week. Even a 10-minute walk in the evening or getting off the bus one stop early can have a positive impact. Make this a habit. Every movement counts and brings long-term benefits to your health.
Use behavior change techniques such as self-monitoring
Scientific background: Behavioral 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 diariesto log meals and activities. Set specific weekly goals, e.g. Set a goal such as "3 portions of vegetables per day" and check regularly how well you are achieving this. Reflect on your successes and adapt your strategies if necessary.
Avoid extreme diets and detox treatments
Scientific background: Radical diets and detox cures 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 antioxidantsThis diet is scientifically based and not only supports weight loss but also offers protection against chronic diseases.
Practical tip: Include high-quality foods in your diet regularly: use oils such as olive or rapeseed oil, eat at least two portions of fish per week, incorporate a handful of nuts or seeds daily and try to eat legumes several times a week. Avoid highly processed products and rely on whole grain products instead of refined carbohydrates and Sugar.If you do not eat fish or cannot manage to eat 2 portions (especially fatty fish), we recommend supplementing with high-quality omega-3 fatty acids (Fish or algae oil and 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 are right for 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 improve your health sustainably. Start with small steps - your body will thank you!
