Keeping Those New Years Resolutions from Losing Weight to Advancing Your Career | PICs

*Leading physician and wellness coach Dr. Eboni January says that this New Year is particularly significant following the Covid era where many people suffered mentally, physically, and economically.

“The  New Year presents new opportunities for growth and revitalization to improve happiness and health,” says the doctor.

She offers the following tips for a new year and a new mind state.

Ask for help.

Whether your goals are professional or personal she shares,  “I firmly suggest finding and obtaining a coach,” shares Dr, January.   Someone came before you and has useful knowledge that could save time, money, and energy and prevent mistakes. If there is no candidates in your immediate circle, go online. Places like LinkedIn are an effective platforms to find a coach. The proper guidance will boost your confidence and improve performance.”

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Embed from Getty ImagesIf you cant pay for a coach.  Reach out anyway, sometimes people and companies will offer free mentoring.  An accomplished friend or relative can help.

Identify goals and break them down into a solid, measurable plan.

By breaking goals down into a mix of short to long-term goals, advises the doctor: “It helps maintain the vision and keep progress on track. Chipping away at the plan day by day will ensure that you’re consistently hitting milestones toward the end results. Getting things done in a systematic way will also improve your mood and keep stress levels down.”

Embed from Getty ImagesTry meditation and positive Affirmations to Visualize and Focus on your Goals

“Visualization meditation is very beneficial for improving physical and mental health,”  recommends the doctor. “Positive affirmations subconsciously motivate the mind to act, giving you the power to overthrow negative thinking and access new beliefs.”

Keeping it right and tight: Losing weight and staying fit

Embed from Getty ImagesGetting healthy and losing weight can seem overwhelming says Dr. January who worked with  Olympic Gold Medalist Jackie Joyner Kersee on a national obesity campaign.

“weight loss isn’t a race,” she says “it is a journey that takes time and dedication.  Which is why nearly half of the people lose sight and fail as early as the second week in January.”

“There are ways to stay on track,” January reveals “My thing is just get started. It doesn’t take drastic changes to achieve drastic results. Start today! Procrastination is the enemy of success”

The first thing you want to do for effective weight loss is set realistic goals that can be monitored and measured she recommends. “People are more likely to stay the course if they can see and feel results in short time frames.”

Embed from Getty ImagesAnd she reiterates that skinny does not mean healthy.  Thick is in and the real goal is to have the right weight for your frame whether you’re thin or thick.  Besides regular exercise, eating plenty of fruits and vegetables, drinking water, and cutting down on sugar, processed foods, and red meat is an important part of a lifestyle that is wealthy in health.

Monitor your calorie intake.

“You don’t have to shock your body with a brand-new diet to lose weight,” advises Dr. January. “Instead, slowly wean yourself off unhealthy foods. That means if you usually eat a whole bag of chips, cut the portion in half and so forth until you find healthier options that you enjoy eating. Calorie counting is often used for a short-term solution for weight loss but can have a long-term effect on eating patterns. To monitor caloric intake. Track the foods you eat and try to get your intake down to 1500 calories (2,000 calories to maintain weight) a day.  You can find the calories for every food serving on the labeling on the back of the packaging and online.”

In fact, there are a lot of free online apps that will track your calories for you.

 Do 20 mins of cardio exercises in the morning.

Embed from Getty ImagesExercise is important whenever you can do it but you can “boost your energy, mood, and metabolism with a 20-minute cardio routine in the morning,” says the doctor. “Save the breakfast for after the workout to burn calories from the night before with an empty stomach.  Also known as fasted cardio, you can expect to lose up to 20% of body fat and to get leaner faster.”

Replace breakfast meals with protein shakes.

Lastly,  Dr. January suggests that “Two days out of the week substitute breakfast meals for protein shakes. In addition to being quick for people on the go. Whey protein helps, increase the metabolism, while aiding fitness and nutritional goals. Some people get caught up in the stress of what to eat on their weight loss journey.  Protein shakes help alleviate some of the stress around what to eat, making it easier to stay on track with dietary plans. Not only will it help with curbing your appetite for day but restoring the vitamins your body needs to power through the day. There are so many flavors on the market it shouldn’t be hard finding one you enjoy consuming.

Dr. January has her own line of shakes called Boss-ish Lifestyle line of powders You can reach her at doctorej.com.

Article by iHeart radio personality and EURweb Spotlight host Jazmyn Summers.

You can subscribe to  Jazmyn Summers’ youtube and follow her @jaztalk1 on Instagram and Facebook. She is no longer using Twitter due to the increased racism on the site which she believes is a result of Elon Musk’s policies. 

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