Losing weight, improving fitness and making smarter food choices topped the list of New Year’s resolutions for Americans in 2024, according to a survey by Forbes Health and OnePoll. In 2025, those goals are as popular as ever — so why not start pursuing them now?!
Cue Day 1 of the Body Balance Challenge. You’re here, and that’s worth celebrating! This 28-day Challenge is your chance to transform your health, build better habits and maybe even win a cash prize.
Real change comes from consistent, small, daily actions that lead to big results over time (like 28 days!). So, remember, transformation doesn’t happen overnight, but if you put the time and effort in, it can and will happen.
To kick things off and keep you going, we’re sharing nine “do’s” to adopt (plus four “don’ts” to avoid) that will set the tone for your Challenge and help you build habits that last — and create BIG results. Let’s get started!
9 Do’s for Weight Loss
1. DO Carry a Water Bottle Everywhere
Hydration is key for energy, digestion and overall wellness. When it comes to weight loss, drinking water before meals can help curb your appetite and keep cravings at bay.
Make it simple: Get a reusable water bottle and keep it close. Sip regularly throughout the day. Make sure to drink eight glasses of water per day to reach your goals during the Body Balance Challenge.
2. DO Add Protein to Every Meal
Protein is your best friend on a weight-loss journey. Many clinical trials have shown that increasing protein intake beyond the recommended dietary allowance can promote weight loss while improving body composition.
Aim to include a protein source with every meal. We’ve got lots of protein ideas on the Approved Food List if you need inspiration.
Short on time? Protein shakes, such as PureNourish™, are perfect for a quick low-calorie snack.
3. DO Eat More Mindfully
Slowing down during meals helps you tune into your body’s hunger signals and avoid overeating. According to research, the hunger hormone ghrelin is suppressed more by slower eating.
So, turn off distractions, savor each bite and chew thoroughly. Taking your time to eat not only makes meals more enjoyable but also helps you recognize when you’re full.
Pro Tip: Incorporating products like Slenderiiz® Drops can help curb cravings and support your healthy eating goals.
4. DO Pause Before You Snack
Not all snacking is about hunger — it can also come from boredom, stress or emotions. Hello, comfort eating!
Before grabbing a snack, ask yourself: Am I truly hungry? If not, try addressing what you’re feeling with something other than food. A quick walk, a short stretching routine or deep breathing are all good options.
5. DO Get Moving Beyond Your Regular Steps
Exercise doesn’t have to mean hitting the gym for hours. Walking is effective and FREE! It’s been shown to reduce belly fat, increase energy levels and preserve lean muscle.
Start Small: Aim to take more steps than your usual daily average. Whether it’s parking further away, taking the stairs or walking while on a call, every step counts. If you’re not sure how many steps you take in an average day, there are plenty of apps that can help. Most smart watches track steps, too!
Fun Stat: “Studies in JAMA show that walking 10,000 steps can improve cardiovascular health and reduce risks of both dementia and cancer better than any pill or injection currently available.” — The University of Kansas
6. DO Strength Train
Adding strength training to cardio activity (such as walking) shows greater benefits for weight loss, fat loss and cardio-respiratory fitness.
Start with simple bodyweight exercises, resistance bands or light weights. There are so many resources online, you don’t even have to leave home to get going. Of course, you could also hire a personal trainer or join a group fitness class.
7. DO Prioritize Sleep with a Bedtime
Having a bedtime isn’t just for kids! Sleep is your body’s reset button, and it’s a game-changer for weight loss. Lack of rest can trigger cravings and kill your motivation to exercise.
Does sleep really matter that much? Here’s some food for thought: A study involving 80 overweight adults found that those who slept more than 6.5 hours per night over a two-week period significantly reduced their calorie intake compared to those who slept less. The findings suggest that better sleep quality may support effective weight management.
So, less isn’t more when it comes to sleep. The recommended amount of sleep for adults is at least seven hours each day. To feel “renewed,” you can also incorporate Nutrifii™ Renew, which has been shown to promote deeper, more restorative sleep.*
8. DO Try Meditation for Stress Relief
Stress can derail even the best intentions, leading to emotional eating or skipped workouts. Meditation helps manage stress and keeps you focused. Start with 10 minutes a day: sit in a quiet spot, breathe deeply and let your mind relax. Ohm.
9. DO Get a Support System
A strong support system makes all the difference. Research shows that joining a group challenge or weight-loss program increases your odds of success.
In our Body Balance Challenge, you’ll get that motivation and community support to help you stay on track.
4 Don’ts for Weight Loss
1. DON’T Beat Yourself Up
Your value isn’t defined by a number on the scale. Celebrate your effort and progress instead. You’re showing up for YOU, and that’s worth recognizing.
2. DON’T Use Exercise as Punishment
Exercise isn’t about “burning off” what you ate — it’s about feeling strong and energized. Find movement you love and focus on the way it makes you feel.
3. DON’T Compare Yourself to Others
This is your journey. It’s you versus you. Progress looks different for everyone, so focus on your own wins, no matter how big or how small.
4. DON’T Have All-or-Nothing Thinking
Missed a workout or had an off day? That’s OK. Weight loss happens with consistency, not perfection. Get back on track and keep going.
Make Today Count: Your Day 1 Action Plan
✔️ Submit your “Before” photos, January 5-6, to qualify for amazing prizes!
Prizes include:
- Grand Prizes: $1,000, $500 and $250 for top winners across three categories:
- Fitness
- % of Body Weight Lost
- Body Transformation
- Weekly Rewards: Complete your Daily Checklist and join our Facebook Lives for a chance to win $100.
- Professional Photos: Submit your completed checklist and earn a professional headshot photoshoot in Destin, Florida!
✔️ Set Your Goals: Decide on your first small step — it could be drinking more water, walking a little extra or prepping a protein-packed meal.
✔️ Plan to Stay the Course: This isn’t about perfection. It’s about building a healthier lifestyle one day at a time. Show up, celebrate small wins and trust the process. You’ve got this!
Let’s make Day One and the days to come count!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.