Five Strategies for Healthy Weight Management
Healthy Weight Resolutions!
A new year is the perfect time for 'weight resolutions'. Eating healthier, exercising more, and losing a few pounds are consistently at the top of the lists. But let's be honest: although we start with the best of intentions, we often don't stick with it for very long.
Still made plans with great enthusiasm? Then use these five strategies to make the journey toward a healthy weight more enjoyable and easier.
1. Choose foods that truly satisfy
Not everything you eat fills you up equally. A bowl of oatmeal in the morning, for example, is much more satisfying than a bowl of sugar-rich cornflakes. What you eat determines how full you feel. It also determines how strong the 'snack cravings' and the 'food noise' (constantly thinking about food) will be. Feeling full can help you resist the temptation of snacking.
Foods that keep you feeling full for a long time are usually rich in protein, fiber, and water. Think for example of:
- Avocados
- Lentils and black beans
- Whole grains
- Bananas
- Brussels sprouts
2. Plan your meals ahead
A clever way to save calories without noticing is to plan ahead. It is much easier to stick to a healthy diet if you determine the portions in advance. Moreover, it prevents you from snacking while cooking because you are hungry.
Meal planning might sound like a lot of work, but you can approach it simply in three steps:
1. Check your calendar: Look at your schedule for next week and choose the meals you want to make.
2. Make a list: Do focused shopping: buy only what you need for the planned meals.
3. Prep what you can: Consider preparing as much of the meals as possible in advance.
3. Find exercise you truly enjoy
Of course: the more you move, the better. But it is difficult to keep it up if you don't enjoy it. Are you not a fan of the gym or running in the early morning? No problem! Find a form of exercise that suits you. Ask yourself the following questions to find a good match:
- Do you prefer exercising alone or in a group?
- Where do you prefer to be? At home, in the gym, indoors or outdoors?
- What is most practical for you? The fewer obstacles (such as travel time), the easier it is to keep it up.
4. Manage your stress
Stress is a crucial factor in weight management but one that is often overlooked. Stress often leads to unhealthy behavior: we start overeating (especially junk food), skip meals, or sleep poorly. All of these things certainly don't help when you want to lose weight.
Cortisol, produced by the adrenal glands, is an important indicator of stress. There are home tests available that measure your cortisol levels at different times of the day via saliva. Normally, cortisol is highest in the morning and lowest in the evening. A disrupted rhythm is not good for various reasons and makes losing weight very difficult.
5. Support your strategy with supplements
Everyone has different goals. One person wants more energy, the other wants to maintain a healthy lifestyle to stay fit.
In addition to a healthy diet and regular exercise, the right supplements are an important factor in supporting your metabolism.
Would you like help choosing the right supplements for your specific goals? Let us know!
This blog article is a translation and adaptation of a Take 5 Daily article on Thorne.com
Thorne Author: Kathi Head, ND
Dutch Editorial: Peter Smeets
Published on: January 7, 2026