New year, new you?

January 7th, 2023 - approx. 7 minutes reading time - guest article by Sandra Dietl

The year 2024 has begun and for many of you it is the perfect time to set present goals - especially when it comes to your health, satisfaction... YOUR well-being. If not now then when? Start your healthier and fitter year 2024! Often easier said than done. Losing weight sustainably is a real challenge, but with just a few proven tips and, above all, fun, your well-being project will be successful.

1. Eat a healthy, balanced and sustainable diet

AND most importantly... say goodbye to extreme diets. Eating healthily means supplying your body with sufficient nutrients - this includes macronutrients (carbohydrates, fats and proteins) as well as micronutrients (vitamins, minerals and trace elements).

A balanced diet can help prevent illness and stay productive. By eating a diet rich in vegetables, fruit, protein and whole grains, you not only provide your body with the nutrients it needs, but it also keeps you full and satisfied.

However, you should reduce processed foods, sugar and saturated fats.

The more varied you eat (“5 a day” ≙ 3 portions of vegetables and 2 portions of fruit), the better and the lower the risk of an unbalanced diet.

2. Drink enough water

Thirst is often misinterpreted as hunger, which can then lead to overeating.

Our body releases around 2.5 liters of water per day through breath, sweat and urine. You should consume at least 1.5 liters of energy-free liquid in the form of drinks. Water and unsweetened teas (herbal and fruit teas) are ideal thirst quenchers, but soups are also very suitable for combining few calories with a lot of liquid.

Drinking enough water also helps you remove toxins that are released by the breakdown of fat deposits. In addition to many other benefits, drinking enough water can help boost your metabolism and thus promote fat burning.

3. Pay attention to your sleep

Sleep can have a big impact on your health and your mindset. Those who sleep well and enough have more desire to exercise, eat more consciously and are often in a better mood. Developing healthy sleep habits can be an important building block on your path to a comfortable weight.

On the other hand, lack of sleep and poor sleep quality can affect metabolism and increase cravings for unhealthy foods.

Unfortunately, there is no “perfect” sleep duration that would be right for everyone. Sleep needs vary from person to person and are based on numerous factors such as age, genetics, environment and behavior. One thing is clear in any case: good sleep has a health-promoting effect and can help you develop new habits regarding your weight loss and your well-being.

4. Find the sport you enjoy

The topic of exercise is often a difficulty when it comes to losing weight and is not taken into account at the beginning. The reason for this is often that the right sport has not yet been found.

Have you ever tried hula hooping? Hula hooping! The fun and effective way to lose weight and get fit. Hula Hoop is much more than just a hoop that circles around the waist, it can be an effective full-body workout and is suitable for all fitness levels.

Whether beginner or advanced, you choose your pace and intensity. And since Hula Hoop offers joint-friendly training and the intensity can be adjusted individually, it is also a great sport for people who are overweight.

Why hulling is ideal for your path to a comfortable weight?

Hullern burns calories. Half an hour of hulling can burn more calories than some traditional cardio exercises. You'll have fun boosting your metabolism (since internal organs are stimulated) and getting rid of extra pounds.

Hullern is a full body workout. By continually rotating the hoop, you activate your entire body and engage various muscle groups, including thighs, glutes, abdominals and back muscles.

Hullern mobilizes the spine and can prevent and relieve back pain.

Hullern is fun and helps you to be active regularly. Whether alone at home, in a sports club, with a group outdoors or via an online course, you can hull (almost) anywhere. The support of like-minded people can be motivating, increase the fun factor and encourage you to stick with it.

Hullern is diverse and never gets boring. For a holistic approach, you can complement your hula hoop training with cardio and strength exercises. Experiment and combine different techniques and exercises to create variety. Because: Boredom is the enemy of motivation.

Hullern gets the cardiovascular system going. Exercise helps improve heart health. It can lower blood pressure and regulate cholesterol levels.

Hullern can reduce stress . By rotating the tire rhythmically, your mood can be positively influenced and stress can be reduced. And stress management is crucial to preventing emotional eating.

In summary, Hula Hoop is an effective method for losing weight and getting or staying fit.


5. Set realistic goals

Celebrate every little progress. Specify and visualize your goals. This helps you track progress and not lose focus.

Goals serve as a guide on your path to a comfortable weight and they promote the achievement of your goal. When setting goals, feel free to use the STAR formula , which is not about what you want to achieve, but about what you will do to achieve your goal.

Specific - What do you want to achieve and how? Details are important here (what, when, where, with whom?)!

Actually feasible - Find a goal that is realistic for you and that you can achieve.

Active - Focus on what you want to do, not on what you DON'T want to do anymore.

Relevant - Is your goal also YOUR goal? Does it make sense and are you behind what you want to change? Progress instead of perfection

6. Seek support if necessary

The support of others can be an invaluable source of motivation. A coach can provide tailored advice tailored to you and your specific needs.

Exercising in a group or losing weight with a group offers social support and motivation. By encouraging each other, setting common goals, exchanging ideas with each other, being inspired by like-minded people and much more, the likelihood of success is increased. It creates a connection, increases the fun factor, strengthens stamina and offers additional perspectives.

Things are easier together!

Tip: Track everything! Yes, that's right, keep a diary (for example with the Weight Watchers app). Keeping a diary during your journey to a comfortable weight can be a very effective method of maintaining awareness of your diet, drinking habits, sleep and exercise absolute recipe for success.

nutrition tracking

Final word

Change takes time, so be patient with yourself. Every little action counts and every day is a new opportunity to make conscious decisions. And remember, it's not just about the destination, but more about the journey... your path to the destination. Let 2024 be your year of well-being... physically AND mentally.


  • Mandy

    Liebe Sandra, Danke für deine Beitrag. Tolle Worte.

  • Heike Jäckel

    Danke für die Worte. Sie geben mir Kraft.
    Dir auch alles Gute.

  • Sonja

    Toller Beitrag, der einen motiviert ganzheitlich auf sich zu achten, und mit realistischen Zielen sein Leben langsam aber kontinuierlich in kleinen Schritten zu verändern.

  • Silke Bezjak

    Toller Beitrag liebe Sandra! Jeder Punkt ist absolut wichtig 🤗 Tut gut das mal wieder so zusammengefasst zu lesen 👍

  • Johanna

    Liebe Sandra, sehr guter Beitrag der alle Wünsche und Vorsätze wiederspiegelt und den Weg zum Erfolg zeigt, Danke

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by Sandra Dietl

Start your healthier and fitter year 2024! Often easier said than done... Losing weight sustainably is a real challenge, but with just a little proven help and, above all, fun, your project to feel good will be successful.