If you’re trudging through January and your resolutions have already crashed and burned, you’re not alone.
Only about eight percent of Americans who make a New Year's resolution actually keep them all year. What’s more, about 80 percent of people who make them have broken that resolution by the beginning of February. (1)
You’re likely familiar with how this happens. By mid-December, you’re partied out… yet you’ve still got more social functions to attend.
Everywhere you go, you’re confronted with temptations like spiked eggnog, peppermint bark brownies, gingerbread cookies… The list goes on and on.
You succumb, but promise yourself that come New Year’s Day, you’ll finally stop giving in and lose that excess weight.
Why don’t bold New Year’s claims to lose the holiday weight usually work? Because we make things too difficult for ourselves, creating unattainable, unrealistic goals rather than small, sustainable action steps.
This year, let’s take a more simple, effective approach to fat burning: Swap out what DOESN’T work… and add in these five simple strategies that do.
Swap 1: Swap Out Your High Sugar Impact Breakfast for A Smoothie
The most difficult decision of your morning should not be what to eat.
Breaking your fast by ordering a stale coffee shop pastry will stall your ability to be the best fat burner. Besides, why undo all of that effort you created during your overnight fast with a sugar bomb?
Breakfast sets your day’s metabolic tone. That muffin and latte you start your day with are a high Sugar Impact bomb that’s set to go off by early afternoon.
When it does, you’re suddenly hungry and craving those double-fudge brownies your coworker brought into the office.
Swap that sugary, fat loss-stalling breakfast for a fast, simple smoothie.
Toss in nutrient superstars like leafy greens, berries, cacao nibs, freshly ground flaxseeds, and unsweetened coconut milk. You have so many opportunities to load up your smoothie with immune-boosting, fat-burning nutrients!
If you’re looking for a delicious smoothie, our Snickerdoodle Shake is your ticket. We’ve combined blood-sugar balancing cinnamon with unsweetened coconut milk, ground flaxseed, and real vanilla extract for a warm, hearty way to start your winter mornings.
Want more smoothie recipes? We’ve got 50 in this FREE guide.
Swap 2: Swap Out Your Hour-Long Workouts for Fast, Effective Burst Training
Gyms are buzzing this time of year with people who signed up for an end-of-year deal… and reluctantly go a few times just to get their money’s worth.
Take it from someone who worked in the fitness arena for decades: January is swarming for gyms, but by early March… crickets.
The good news is that you don’t have to spend hours in a spin class or trudging along on a treadmill. With the right approach, you can get a more efficient workout in less time than it takes to find a parking space at your favorite coffee shop.
Burst training is the best way to get an intense, full-body workout in just minutes.
If you’re one of the lucky ones with decent weather and a nearby park, you can do burst training outdoors.
But even if you live in a decidedly weather-unfriendly winter city such as Chicago or New York, you can still get a great workout in your home, office, or even shopping mall with burst training.
Unlike those hour-long cardio classes and gym memberships, burst training is fast and FREE. Learn more about burst training here.
Swap 3: Swap Out Your High Sugar Impact Foods for Upgraded Faves
For many people, January means undoing holiday eating damage.
All fine and good, but some people take that approach to extremes by saying things like “I will only eat salads this month” or “I will never, ever touch my favorite dessert again.”
This year, let’s take a more realistic approach. Instead of depriving yourself, swap out your favorite foods and beverages for smarter, healthier versions.
When you trade your high Sugar Impact favorites for upgraded alternatives, you help your body heal from the inflammation, weight hoarding, and the pre-disease state those foods can cause.
Want some easy swaps to get started? Here are three of my favorites:
- Swap out your pasta dish for Paleo Spaghetti Squash with Capers, Onions, and Bell Peppers
- Swap out green bean casserole for Green Beans with Shiitakes and Shallots
- Swap out your fudge brownies for Avocado Fudge Brownies
With a little imagination and creativity, you can swap out nearly any food or beverage. Feel free to share YOUR favorite swaps on my Lifestyle Community page.
Swap 4: Swap Out Your Subpar Shut-Eye for Stellar Sleep
Did social gatherings during the holidays trickle into the wee hours of the evening? Let’s make a pact: 2022 will be your best sleep year ever.
Getting seven to nine hours of quality, uninterrupted sleep is critical for fat loss and staying on track this year. Even when I have a hectic travel schedule or book deadline, I never, ever compromise on great sleep. It’s that important.
Great sleep doesn’t just happen. You need to prepare for it. Stellar sleep hygiene for me means a hot bath, some chamomile tea, and a good (but not great!) novel. Find a routine that works for you… and stick with it!
Need more stellar sleep strategies? Get my Best Rest Sleep Cheat Sheet FREE here.
Swap 5: Swap Out Your Supplement Cabinet for a Few Well-Chosen Supplements
Back in the day when I worked one-on-one with clients, I would occasionally have someone walk in with a bagful of supplements. They literally wanted me to go through every single one of them, helping them determine whether or not that supplement was effective for them.
Oftentimes, I had a simple solution: Ditch all of them… and swap out for just a few well-researched, high-quality foundational supplements.
A great place to begin is with a high-quality multivitamin and omega-3 fatty acids.
According to Mark Hyman, MD, about 80 percent of Americans are deficient in vitamin D, 90 percent are deficient in omega-3 fatty acids, and many of us are deficient in other vitamins and minerals. (2)
Even if you’re eating the anti-inflammatory, immune-supporting foods in the Virgin Diet and Sugar Impact Diet, you may not be getting enough of these critical nutrients.
We’ve removed the guesswork with our convenient Daily Essentials Multi + Omegas packets. Every packet combines a superior multivitamin-mineral and omega-3 fatty acids. Pack one in your purse or bag, take with a meal, and bam… you’ve met your foundational nutrient needs!*
Beyond that, you’ll want to add in supplements that address your specific needs. Confused about where to start? Here are the top five supplements I recommend taking every day.
The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Hyman, Mark. The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now! Little, Brown and Company. Kindle Edition.