I’m a Weight Loss Expert and Here’s My Proven Plan for Shedding Pounds in 2024

When it comes to New Year’s resolutions, weight loss and improved fitness usually top the list. But as we all know, launching a whole new lifestyle when the clock strikes midnight can make you more likely to quit before you make any significant changes.

“The number one reason people fail their New Year’s resolutions in February is because they try to start too much at the same time and it ends up burning them out,” explains the weight loss expert. Amanda Black in a TikTok video.”To avoid that, lay the foundation of healthy habits now and then worry about the calorie deficit side of weight loss come January.”

That’s why Black recently shared which December habits lead to greater weight loss success in January and beyond. By laying the groundwork for healthy habits now, you can expect real change after the new year without restricting the holiday season, he said. Here are three things Black recommends doing now to lose 20 pounds by 2024.

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Like many of us, Black says she’s “not a big fan of walking into the holiday season trying to be on an aggressive dieting phase.” Instead, she uses the month of December to start streamlining other healthy habits that will help her lose weight later, when she changes her diet.

“Starting our deficit in January is a little more realistic because we have more time to do that. But that doesn’t mean December has to be a wash. We can use it to our advantage,” Black said. “If you focus on these three things guess what we should focus on in January? Just getting into a calorie deficit. We don’t have to try to develop a million different habits at the same time.”

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Black says the first change you should make now is to “start optimizing protein at every single meal.” This means getting 20 to 30 grams of protein at breakfast, lunch, and dinner for a total of 60 to 90 grams daily. That’s the equivalent of “about a palm full” of protein per meal, the weight-loss expert notes.

“Get into the habit of doing that now that way when we use that habit in January, you’ve done it, it’s done,” he said.

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When you want to lose weight, staying hydrated is key. By increasing your usage now, you can take it off your to-do list for later.

For optimal effects, Black suggests aiming to drink half your body weight in ounces of water. “For most of us, that would be anywhere from 80 to 100 ounces. You don’t need to drink a gallon of water,” he explains. By getting into that habit “in a way that will make your weight loss journey easier in January,” he adds.

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Although Black says your diet can wait until January, there’s no reason to put off exercising even if you do it in moderation. “Let’s focus on increasing our movement a little bit,” he said.

In particular, she recommends increasing your step count as a simple way to increase your physical activity without it feeling like a chore.

“See where your steps currently fall on average and make it a goal to get 1,000 to 2,000 more steps for the rest of December,” he says. “That will set us up for an easier time entering a deficit in January because we don’t have to focus on entering a deficit and lifting our movement at the same time.”

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Best Life offers the most up-to-date information from leading experts, new research, and health agencies, but our content is not intended to be a substitute for professional guidance. When it comes to medication you are taking or any other health question you have, always consult your healthcare provider directly.

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