The 30-day plan to lose the weight you got on vacation

The start of the New Year often leads people to make decisions, but research suggests that only a few actually retain them.

If you want to change kilos and make healthy lifestyle changes that last, then forget fad diets, fast.

Instead, follow this 30-day plan devised by a medical expert that involves adopting a new and easy habit every day to help make those good intentions come true.

Make a permanent change in lifestyle is a challenge, especially when you want to transform many things at once: psychologists have long advocated to set small goals and take steps step by step.

In the simplest definitions, habits are thoughts or activities that we repeat over and over again.

Dr. Lee Goldman, executive vice president and dean of the faculties of health sciences and medicine at the Columbia University Medical Center, shared with Health how he can do 2019 in the year they are approved.

Day 1: Write your personal mission. Writing a personal wellness mission statement gives you the opportunity to establish what is important to you and make the decision to fulfill it. 

Try to be specific and focus on the short term, so the next few weeks. An example is: 'I will eat two clean meals a day for two weeks.

Day 2: Clean your pantry Now is the time to thoroughly clean your kitchen cabinets. Read food labels, eliminate junk food and eliminate the items you know are your bane.

Eliminate products that are too high in sodium, sugar or artificial colours and preservatives.

Day 3: Start weighing yourself regularly. Research has found that leveling up regularly is related to better weight loss results. 

One study found that obese and overweight people who weighed themselves each day lost more weight than those who weighed less often. 

This is likely because daily weighers made better choices of food and exercise, according to the researchers, according to the Duke Global Health Institute at Duke University in Durham, North Carolina. 

At six months, the researchers found that daily weights lost 13 to 14 pounds (around 6 kilograms), while those who weighed five days or less each week lost approximately 7 pounds (about 3 kg).

Day 4: Move for one mile walking, jogging, biking or swimming just one mile a day, you can make a big change in your life. 

Leaving your car at home and taking the bus to work is a great habit that you must develop to help you win the battle. 

A study conducted by the London School of Hygiene and Tropical Medicine on the travel habits of more than 150,000 middle-aged Britons found that those who used public transport were thinner than those who drove.

Day 5: Eat with smaller plates. Research has confirmed the old dietary trick: eating out of a smaller plate can help control portions and reduce caloric intake. 

In an experiment, conducted by Cornell University and the Georgia Institute of Technology, it was discovered that a change from 12-inch plates to 10-inch plates resulted in a 22-percent decrease in calories.

Day 6: Try a bird-dog plank variation this exercise strengthens the lower back and buttocks while focusing on the deep abdominal muscles that line the front of the stomach wall. 

Start at the board position, then extend one arm and the other leg while maintaining its shape; then change sides do 10 repetitions on each side. 

Try to get into the habit of doing this every day, possibly first thing in the morning before work.

Day 7: Exchange butter for avocado are loaded with nutrients and healthy fats and are a good substitute for butter on toast (and change to wholemeal flour if you eat white bread). A 3.5 oz serving of avocado contains 14.66 g of fat, while the same size portion of butter contains 81 g of fat. 

Also, change it to other recipes to increase its fiber: replace a tablespoon of butter with 1/2 teaspoon of avocado.

Day 8: Scan your kitchen today is the day to check your kitchen pantry again. Does it look balanced? 

Experts recommend that you still enjoy sweets in moderation and many swear by the 80/20 rule, which includes The Biggest Loser, fitness guru and star trainer Jillian Michael's. 

The idea is that, instead of following a perfectly 'clean' diet, encourage him to eat healthy 80% of the time.

Day 9: Activate every hour walk, stretch, even squat, every hour in an hour. Research suggests that if you spend at least six hours a day at a desk, your risk of heart attack is twice as high as it should be. 

Studies have also shown that gardening, washing the floor or cleaning the kitchen could save your life. 

The report from the University of McMaster in Canada found that doing physical household chores five times a week for half an hour decreases the risk of death by 28% and heart disease by 20%.