New Year’s resolution
New Year’s resolution is a common practice for most cultures worldwide. An individual must continue healthy actions by alternating undesirable performance or conduct to achieve a particular goal or progress. Millions make New Year’s resolutions every year, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development.
Chances are, more than a couple of the top most common resolutions will look familiar to you:
- Exercise more
- Lose weight
- Get organized
- Learn a new skill or hobby
- Save more money or spend less money
- Quit smoking weed or cigarettes
- Spend more time with family and friends
- Quit drinking alcohol
However, once the glow of a fresh new year wears off, many people struggle to make good on their plans. According to a study, only 42% of people who made New Year’s resolutions were successful. That means over half of the people who set a goal for the New Year will fail. However, this article will give a detailed guide on how to make a New Year’s resolution work to yield the result you crave.
New Year’s resolution: weight loss
Since the year is ending, you may have planned New Year’s resolution weight loss to ensure a good January and beyond. According to a survey, there are plenty of resolutions, either big or small, to choose from. Nevertheless, a whopping 42 percent of the people surveyed shared an ordinary resolution: to lose weight or get in shape.
But keeping a resolution is much more complex than making one. 80% of New Year’s resolutions for weight loss fail within the first year. 20% of resolutions are broken within the first week of January alone. So, if you’ve made New Year’s resolution weight loss before and failed, you’re in good company. This article will help you achieve your New Year’s resolution weight loss goal.
Why New Year’s resolution weight loss fails
Lack of Planning
- Losing weight means changing up your routine. Whether you’re cooking healthier foods at home or heading to the gym, it’s crucial to have a plan. Schedule time for meal planning, cooking, working out at home, or attending fitness classes at the gym.
Lack of Motivation
- If you’re going to succeed in your New Year’s resolution weight loss plan, you need to have motivation. If you make weight loss your New Year’s resolution, consider why you want to lose weight. Maybe you want more energy to play with your kids or be in better shape for hiking on your next vacation. Find something that motivates you.
Lack of Support
- Sharing your resolution can help you stay on track. Having a partner to hold you accountable and finding a gym partner can help increase your fitness class attendance. Even if you want to sleep in, you won’t want to leave your friend alone at the gym. Look for someone who shares your resolution and works towards your goals together.
- Setting unrealistic goals can set you up for disappointment and failure, which isn’t unhealthy. Talk to a medical professional about setting a realistic weekly weight loss goal, like two pounds a week. They can also give you tips on how to achieve your realistic goals.
Poor recovery After a Setback
- Sometimes, one slip-up, like skipping the gym for a day or eating chocolate at work, can derail an entire resolution. But that doesn’t have to be the case. Everyone makes mistakes, and changing your lifestyle is hard. Focus on getting back on track the next day instead of being too hard on yourself or giving up.
How to lose weight fast
How to lose weight fast is one of the buzzing questions on the internet right now, especially for those who have it in their New Year resolution plan.
To succeed with this New Year’s resolution, contact the Philadelphia Holistic Clinic and ask how Dr. Tsan can help you achieve your goal. While endless diets, supplements, and meal replacement plans claim to ensure rapid weight loss, most lack any scientific evidence. However, some strategies backed by science do have an impact on how to lose weight quickly.
These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet. In this article, we consider effective methods to lose weight fast.
Eat breakfast every day.
- One habit common to many people who have lost weight is eating breakfast daily. “Many people think skipping breakfast is a great way to cut calories, but they usually eat more throughout the day. Studies show that people who eat breakfast have lower BMIs than breakfast-skippers and perform better at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Focus on eating quality foods.
- One of the ways to lose weight fast is to focus on healthy food choices, and the calories will follow,” says Leonard. That means don’t bother doing the math on what you’re eating each day. Instead, incorporate more fruits, veggies, lean meats, and heart-healthy fruits into your diet. Doing this should naturally help you lower your calorie intake a bit.
Cut down on sugar and refined carbohydrates.
- Refined carbohydrates are heavily processed foods without fiber and other nutrients. These include white rice, bread, and pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Have protein at every meal and snack.
- Adding a source of lean or low-fat protein to each meal and snack will help keep you full longer, making you less likely to overeat. Try low-fat yogurt, nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3–4 hours) to keep your blood sugar levels steady and to avoid overindulging.
New Year’s resolution to quit smoking
Smoking-related diseases are responsible for over 400,000 deaths in the United States every year. This number includes people who are also indirectly affected, such as babies born prematurely due to prenatal maternal smoking and individuals exposed to secondhand smoke.
Most New Year’s resolutions to quit smoking fail. A study from Public Health found that “quitting smoking is the most difficult resolution to keep. If you plan to start the New Year’s resolution to quit smoking, set yourself up for success by learning what it takes and what to expect from the process.
How to prepare for New Year’s resolution to quit smoking
A New Year’s resolution to quit smoking flops for many reasons, like not being focused, specific, or organized. However, those who are preparing to quit should:
- Expect setbacks, unforeseen hazards, and occasional lapses.
- Be prepared to start over, but commit to keep trying.
- If the goal of quitting altogether seems too challenging, set a goal of reducing smoking. A 50 percent reduction in cigarettes or weed per day can help some people get started toward the ultimate goal of being smoke-free.
- Line up support in advance.
Note: Seek help as needed because a smoker’s brain gets used to nicotine. Without it, people go through withdrawal. The severity of the symptoms varies widely across people.
How to quit smoking weed
Every year, thousands of young people enter the rehab facility to explore how to quit smoking weed. The process of quitting smoking weed is not as complicated as you think. You must possess sufficient willpower if you want to quit permanently. If you want to quit smoking weed, you must realize the consequences that weed smoking can have on your health.
However, understanding your addiction is significant progress toward quitting smoking weed. Weed has an active chemical that forces cannabinoid receptors in the brain to react. This makes you feel high after a smoking session. Most people are not able to tell the difference between psychological and physical addictions to weed. Most people have the psychological belief that they have to be high to function normally. Physical addiction is the increased tolerance for weed.
Knowing and understanding your addiction forms the basis for choosing the most effective method to curb your addiction. Listed below are steps on how to quit smoking weed:
Make a plan.
- Having a clear goal in mind can help a person trying to quit stay on track. By yourself or with your support system, make a plan for how you’ll quit smoking weed and remain sober.
Get rid of marijuana-related paraphernalia.
- While quitting weed at home, you may wish to get rid of your paraphernalia associated with smoking and cannabis use, as well, such as bongs, pipes, bowls, and vapes.
Identify triggers and strategize how to deal with them.
- Your triggers for wanting to smoke weed may differ from someone else’s. It is necessary, if you are aiming to quit smoking weed, that you figure out what your pressure points are and strategize ways to cope with them healthily.
Build a strong support network.
- One of the ways to quit smoking weed is to surround yourself with healthy and supportive people who want to help you stay on track with your decision to be abstinent. Building a solid support network will help you quit smoking weed and provide you with the vital, healthy connections one needs to stay abstinent.
How to quit smoking cigarettes
When it comes to how to quit smoking cigarettes, it’s not as simple as saying, “Just stop smoking.” Those who have been smokers for an extended period of time know that there are many factors involved in the smoking process. Therefore, how to quit smoking cigarettes is an individual process that needs to be tailored to each person on the path to quitting.
There are many methods available that will tell you how to quit smoking cigarettes, but the most crucial factor when it comes to quitting smoking is that you have to be ready. No method is going to work if you’re not.
New Year’s resolution to stop drinking
The New Year’s resolution to stop drinking is among the most popular after the New Year’s resolution to quit smoking and the New Year’s resolution to lose weight. Whether you quit for good or want to cut back on the amount you drink, the benefits will extend beyond that. You can keep your New Year’s resolution to stop drinking alcohol and be successful at it for as long as you choose to.
Reasons why New Year’s resolution to stop drinking should be your highest priority; note that this post is for people with drinking problems only and not occasional drinkers:
- Alcoholic beverages claim more than 70,000 lives annually in the USA. On a global scale, the number of alcohol-related deaths spikes to over 3.5 million. Every 10 seconds in the world, somebody dies because of enormous alcohol consumption.
Alcohol can make you sick.
- Spirits decline your immune system; thus, the more alcohol you consume, the less immune you become to illnesses. Consequently, alcohol consumption puts you at greater risk of becoming ill.
How to Stop drinking alcohol
There are lots of reasons why you might want to stop drinking alcohol. Some people need to stop drinking as a result of developing an alcohol-related medical condition, such as liver disease, or because they start taking medication that reacts badly with alcohol. Others choose to do so for religious reasons or to move towards a healthier lifestyle. Listed below are tips on how to stop drinking alcohol
Figure out your triggers.
- Reflect on what your drinking habits were like before. Consider what would trigger you to drink in these situations and how you could respond to them differently.
- Preparation is key; don’t be afraid to use alcohol-free alternatives, organize new activities to keep yourself busy, or try practicing meditation to take control of your triggers.
Set your drinking goals.
- Remember, this is the process of changing your relationship with alcohol. Even the fact that you are reading this guide after looking up “How to Stop Drinking Alcohol” is a huge step in the right direction. So, if you are looking at how to quit alcohol every night, then start by cutting the amount of wine, beer, or spirits you consume during the week.
- In the early stages, avoiding situations where you may be tempted to drink is a good idea. This could mean opting out of the weekly pub quiz for a while, or if you tend to drink when eating out, try going to restaurants that don’t sell alcohol or simply volunteering to drive.
Get professional help
- If you need professional help to stop drinking alcohol, remember that the most effective and advanced treatment for alcoholism is Esperal Implant. This treatment is widely used in Europe but is also available in the United States. At the Philadelphia Addiction Center, the treatment is performed by the Esperal-certified medical doctor, Victor Tsan, MD.
A person who makes a New Year’s resolution promises to himself or herself that, starting with the opening of a New Year, something will be done differently, or something will be excluded from the routine lifestyle. Very often, people make a New Year’s resolution that is difficult to achieve, especially when it’s about weight loss, smoking cessation, or alcohol and drug addictions. In such cases, professional help is required to avoid withdrawal symptoms and successfully achieve the goal.
Every year, the Philadelphia Holistic Clinic has hundreds of patients needing help to achieve the New Year’s resolution, and we specialize in weight loss, quitting smoking, and addiction treatment.
To complete your New Year’s resolution without pain and discomfort, contact our clinic at (267) 403-3085 and schedule your appointment with Dr. Tsan.