As the new year begins, many are focusing on resolutions like eating healthier and losing weight, prompting our RTL colleague to consult a nutritionist for her best tips and strategies.
To jump straight into the topic, are there any easy-to-implement tips? Sara Spinelli replies: "It always depends on the person". Some people find it easier to change their eating habits. Others find it difficult to eat healthier or lose weight, says the nutritionist.
Read also – The history and art of keeping New Year's resolutions
Setting realistic goals: 0.5 to 1 kg a week
Discipline and motivation are required if you have set yourself the goal of losing weight in 2025. It is important to set realistic goals: when losing weight, there is a clear rule of 0.5 to 1 kg per week. If you try to lose weight faster, you are often going down unhealthy and unsustainable paths. Just think about the yo-yo effect, which should be familiar to anyone who has ever tried any form of diet.
Ideally, you should set yourself small goals that you can realise week by week:
"For example, you could set a goal of eating one piece of fruit a day, including more vegetables in your hot meals, or using more wholemeal products. Others try to avoid alcohol altogether in January."
The challenge is maintaining the ideal weight
The first step is to lose weight, but the harder thing is to keep it off.
"That's exactly what most people find difficult. That's why it's so important to set long-term goals and change your eating habits. It's exactly these habits that have led to you having the weight you have."
After a diet, it is essential to keep up the habits to avoid a yo-yo effect or to avoid putting even more weight on the scales afterwards. Regular exercise also falls under those prerequisites.
Is snacking a no-go?
When it comes to snacking, always try to find compromises, recommends Sara Spinelli. There are clear guidelines on how much added sugar you should consume.
"Of course, there are always times like St Nicholas, Christmas, Easter, Candlemas, Halloween, when people tend to keep more sweets at home or in the drawer at the office."
Here, too, it is important not to make a habit of it and to bounce back after phases of unhealthier eating.
Universal tips to healthier living
There are some universal habits that everyone should follow for a healthier life, says Spinello. If you implement these in your everyday life, you've got a good setup for 2025:
- 1.5 to 2 litres of water per day
- Get enough exercise
- Five portions of fruit and vegetables a day
- More wholemeal products
- Fewer processed sugars and convenience products
Sara Spinelli is a member of the National Association of Dietitians of Luxembourg and has been working as a dietitian in Luxembourg's CHL for many years until she moved to freelancing in 2020.
