{"id":203002,"date":"2025-02-03T01:17:43","date_gmt":"2025-02-03T01:17:43","guid":{"rendered":"https:\/\/blog.partner.co\/9-dos-4-donts-for-weight-loss\/"},"modified":"2025-02-18T23:00:48","modified_gmt":"2025-02-18T23:00:48","slug":"9-dos-4-donts-for-weight-loss","status":"publish","type":"post","link":"https:\/\/blog.partner.co\/en-au\/9-dos-4-donts-for-weight-loss\/","title":{"rendered":"9 Do\u2019s & 4 Don\u2019ts for Weight Loss"},"content":{"rendered":"\n

Losing weight, improving fitness and making smarter food choices topped the list of New Year\u2019s resolutions for Americans in 2024, according to a survey<\/a><\/span> by Forbes Health and OnePoll. In 2025, those goals are as popular as ever \u2014 so why not start pursuing them now<\/em>?!<\/p>\n\n\n\n

Cue Day 1 of the Body Balance Challenge. You\u2019re here, and that\u2019s worth celebrating! This 28-day Challenge is your chance to transform your health, build better habits and maybe even win a cash prize.<\/p>\n\n\n\n

Real change comes from consistent, small, daily actions that lead to big results over time (like 28 days!). So, remember, transformation doesn\u2019t happen overnight, but if you put the time and effort in, it can and will happen.<\/p>\n\n\n\n

To kick things off and keep you going, we\u2019re sharing nine \u201cdo\u2019s\u201d to adopt (plus four \u201cdon\u2019ts\u201d to avoid) that will set the tone for your Challenge and help you build habits that last \u2014 and create BIG results. Let\u2019s get started!<\/p>\n\n\n\n

9 Do\u2019s for Weight Loss<\/strong><\/h1>\n\n\n\n

1. DO Carry a Water Bottle Everywhere<\/strong><\/p>\n\n\n\n

Hydration is key for energy, digestion and overall wellness. When it comes to weight loss, drinking water before meals<\/a><\/span> can help curb your appetite and keep cravings at bay.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

2. DO Add Protein to Every Meal<\/strong><\/p>\n\n\n\n

Protein is your best friend on a weight-loss journey. Many clinical trials<\/a><\/span> have shown that increasing protein intake beyond the recommended dietary allowance can promote weight loss while improving body composition.<\/p>\n\n\n\n

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Aim to include a protein source with every meal. We\u2019ve got lots of protein ideas on the Approved Food List if you need inspiration.<\/p>\n\n\n\n

Short on time? Protein shakes, such as PureNourish<\/a><\/span>\u2122<\/a><\/sup>, are perfect for a quick low-calorie snack.<\/p>\n<\/div><\/div>\n\n\n\n

3. DO Eat More Mindfully<\/strong><\/p>\n\n\n\n

Slowing down during meals helps you tune into your body\u2019s hunger signals and avoid overeating. According to research<\/span><\/a>, the hunger hormone ghrelin is suppressed more by slower eating.<\/p>\n\n\n\n

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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\u2019re full.<\/p>\n\n\n\n

Pro Tip:<\/strong> Incorporating products like Slenderiiz<\/span>\u00ae<\/sup>Drops<\/span><\/a> can help curb cravings and support your healthy eating goals.<\/p>\n<\/div><\/div>\n\n\n\n

4. DO Pause Before You Snack<\/strong><\/p>\n\n\n\n

Not all snacking is about hunger \u2014 it can also come from boredom, stress or emotions. Hello, comfort eating!<\/p>\n\n\n\n

Before grabbing a snack, ask yourself: Am I truly hungry?<\/em> If not, try addressing what you\u2019re feeling with something other than food. A quick walk, a short stretching routine or deep breathing are all good options.<\/p>\n\n\n\n

5. DO Get Moving Beyond Your Regular Steps<\/strong><\/p>\n\n\n\n

Exercise doesn\u2019t have to mean hitting the gym for hours. Walking is effective and FREE! It\u2019s been shown<\/a><\/span> to reduce belly fat, increase energy levels and preserve lean muscle.<\/p>\n\n\n\n

Start Small: Aim to take more steps than your usual daily average. Whether it\u2019s parking further away, taking the stairs or walking while on a call, every step counts. If you\u2019re 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!<\/p>\n\n\n\n

Fun Stat: \u201cStudies 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.\u201d \u2014 The University of Kansas<\/a><\/span><\/p>\n\n\n\n

6. DO Strength Train<\/strong><\/p>\n\n\n\n

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Adding strength training to cardio activity (such as walking) shows greater benefits<\/span><\/a> for weight loss, fat loss and cardio-respiratory fitness.<\/p>\n\n\n\n

Start with simple bodyweight exercises, resistance bands or light weights. There are so many resources online, you don\u2019t even have to leave home to get going. Of course, you could also hire a personal trainer or join a group fitness class.<\/p>\n<\/div><\/div>\n\n\n\n

7. DO Prioritize Sleep with a Bedtime<\/strong><\/p>\n\n\n\n

Having a bedtime isn\u2019t just for kids! Sleep is your body\u2019s reset button, and it\u2019s a game-changer for weight loss. Lack of rest can trigger cravings and kill your motivation to exercise.<\/p>\n\n\n\n

Does sleep really matter that much? Here\u2019s some food for thought: A s<\/span><\/a>tud<\/span><\/a>y<\/span><\/a> 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.<\/p>\n\n\n\n

8. DO Try Meditation for Stress Relief<\/strong><\/p>\n\n\n\n

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<\/em>.<\/p>\n\n\n\n

9. DO Get a Support System<\/strong><\/p>\n\n\n\n

A strong support system makes all the difference. Research<\/a><\/span> shows that joining a group challenge or weight-loss program increases your odds of success.<\/p>\n\n\n\n

In our Body Balance Challenge, you\u2019ll get that motivation and community support to help you stay on track.<\/p>\n\n\n\n

4 Don\u2019ts for Weight Loss<\/strong><\/h1>\n\n\n\n

1. DON\u2019T Beat Yourself Up<\/strong><\/p>\n\n\n\n

Your value isn\u2019t defined by a number on the scale. Celebrate your effort and progress instead. You\u2019re showing up for YOU, and that\u2019s worth recognizing.<\/p>\n\n\n\n

2. DON\u2019T Use Exercise as Punishment<\/strong><\/p>\n\n\n\n

Exercise isn\u2019t about \u201cburning off\u201d what you ate \u2014 it\u2019s about feeling strong and energized. Find movement you love and focus on the way it makes you feel.<\/p>\n\n\n\n

3. DON\u2019T Compare Yourself to Others<\/strong><\/p>\n\n\n\n

This is your<\/em> journey. It\u2019s you versus you. Progress looks different for everyone, so focus on your own wins, no matter how big or how small.<\/p>\n\n\n\n

4. DON\u2019T Have All-or-Nothing Thinking<\/strong><\/p>\n\n\n\n

Missed a workout or had an off day? That\u2019s OK. Weight loss happens with consistency, not perfection. Get back on track and keep going.<\/p>\n\n\n\n

Make Today Count: Your Day 1 Action Plan<\/strong><\/h1>\n\n\n\n

\u2714\ufe0f Submit your \u201cBefore\u201d photos<\/strong>, February 3-4, to qualify for amazing prizes!<\/p>\n\n\n\n

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submit your photos now<\/a><\/div>\n<\/div>\n\n\n\n
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Prizes include:<\/strong><\/p>\n\n\n\n