Jump-Start Weight Loss: First 9 Days of Your New Year Slim-Down Plan
ABSTRACT
Kick off a successful slim-down with these first 9 days of evidence-based weight loss actions, from mission setting and self-monitoring to mindful eating and movement breaks. Learn daily habits, portion-control strategies, and activity tips to build consistency and achieve sustainable results. Expert personal trainer advice included for beginners and all levels.
Key Topics
weight loss tips new year
jump-start weight loss plan
beginner weight loss guide
actionable weight loss days
personal trainer weight loss advice
self-monitoring weight loss
portion control strategies
healthy habit building
daily fitness motivation
movement and weight loss benefits
how to start weight loss in January
easy daily habits for weight loss
benefits of self-weighing for weight loss
daily movement benefits even with sedentary lifestyle
portion control dishware research
Weight Loss Resolutions / Photo: Marta Wave
Introduction
Having a hard time getting started in the new year? Here are the first 9 days from the weight loss article "30 Easy Tips to Get Slimmer in 30 Days" to guide you through the next month.
List of Easy Tips to Get Slimmer
DAY 1: HAVE A MISSION
Write a specific wellness mission for the upcoming weeks (think: "I will eat two clean meals per day for two weeks") and stick it where you'll see it. Remember: This is a jumping-off point, so it's OK to start small.
Personal Trainer Wisdom: Like any corporation, you need a strong mission statement and business plan to focus and structure your pursuit of a goal. Your success will depend on how clearly you state your intentions.
DAY 2: PURGE YOUR PANTRY
Toss out three food products labeled "low-fat," "reduced-fat" or "fat-free." They often pack more salt, sugar or even calories than the full-fat versions.
Personal Trainer Wisdom: Why stop there? Anything with dairy, refined sugar, or grains may undermine your weight-loss goals, too. What's the greatest surprise I've witnessed among my personal training clients over the last 20 years? The weight loss struggles of vegans (even though they cut out dairy and meat). Why do they gain weight while maintaining this diet? Grains. If you incorporate any, be sure to use only its whole form and restrict it to 1/4 of the plate.
DAY 3: WEIGH YOURSELF
Research has linked hopping on the scale regularly to better weight-loss results.
Personal Trainer Wisdom: Michael Moody Fitness has linked awareness to better weight-loss results. While the scale is an important tool of accountability, my personal training clients have still lost weight by only jumping on it 1-2 times per month. Instead, pay attention to how clothes fit and the symptoms you experience after meals. If you're a numbers person like me, scale away, but don't obsess over the numbers.
DAY 4: "GO" FOR A MILE
Walk, run-walk, bike, swim—your pick. And don't forget to time yourself.
Personal Trainer Wisdom: Most of your slimming success will come from your dietary choices. Nevertheless, fitness will sculpt and lean that machine of yours. That said, don't feel obligated to exercise for 1-2 hours per day. 20-30 minute sessions can be just as effective.
DAY 5: EAT OFF SMALLER PLATES
New research has confirmed the age-old diet trick: Smaller dishes (try 9-inch ones) and cutlery will help with portion control and naturally reduce your calorie intake.
DAY 6: TRY A BIRD-DOG PLANK VARIATION
Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.
DAY 7: TRADE BUTTER FOR AVOCADO
Everyone loves replacing butter with avocado for avocado toast. But you can also swap it into other recipes to up your fiber; replace 1 tablespoon of butter with 1/2 tablespoon of avocado.
Personal Trainer Wisdom: Since you're in the replacement mood, you may want to consider switching the toast to Ezekiel Bread, too (although you should still limit this type of consumption).
DAY 8: SCAN YOUR KITCHEN
Do you have any foods that you just can't stop eating once you start? (We're looking at you, buttered popcorn and M&M's.) Think about what those are for you, and purge three of the ones that tend to knock you off track from your diet goals.
Personal Trainer Wisdom: I love chocolate. If it sits in front of me, I eat it. I survive by throwing it out while my wife is at work. Do what you need to do to survive...
DAY 9: GET UP AND MOVE
Walk, stretch, even squat every hour on the hour. New research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.
What's your game plan for losing weight?
Research-Based Citations
1) Self-Monitoring Weight
Rajiev Hallock K, Ufholz K, Patel N. (2024). Self-Monitoring of Weight as a Weight Loss Strategy: A Systematic Review. Current Cardiovascular Risk Reports.
PMID: pending PubMed record (article recently published)
DOI: 10.1007/s12170-024-00746-5
Publisher: https://doi.org/10.1007/s12170-024-00746-5
Summary: Frequent self-weighing (as part of behavioral monitoring) is linked to increased weight loss and better weight maintenance when combined with tracking dietary intake and activity.
2) Portion Control Tools
Martínez A, Almiron-Roig E. (2021). Impact of Portion Control Tools on Portion Size and Weight: Systematic review. Nutrients.
PMID: not listed on PubMed (journal is PubMed-indexed)
DOI: 10.3390/nu13061978
Publisher: https://doi.org/10.3390/nu13061978
Summary: Reduced-size tableware and portion control tools (including calibrated plates/cutlery) can support lower energy intake and modest weight reduction in adults.
3) Sedentary Time and Health
Wu J, Fu Y, Chen D, et al. (2023). Sedentary behavior patterns and the risk of non-communicable diseases: Systematic review & meta-analysis. Int J Nurs Stud.
PMID: not in PubMed (non-PubMed record)
DOI: 10.1016/j.ijnurstu.2023.104563
Publisher: https://doi.org/10.1016/j.ijnurstu.2023.104563
Summary: Prolonged sedentary patterns are linked to increased risk of major chronic diseases. Interrupting long sitting bouts is encouraged to reduce disease risk.
Frequently Asked Questions (FAQs)
Why should I set a specific mission on Day 1 of my weight-loss plan?
Setting a clear, actionable mission helps define intentions and provides focus, making you more likely to stick with behavior change and track progress.
Does regularly weighing yourself really help with weight loss?
Yes. Research shows regular self-monitoring of weight—such as weekly or more frequent weigh-ins—is associated with greater weight loss and better maintenance over time.
Do smaller plates actually help you eat less?
Some portion control tools (e.g., calibrated portion plates) have been shown to reduce portions and support weight loss when used as part of a structured program, though evidence on plate size alone is mixed.
How much does activity outside of structured workouts matter?
Breaking up sedentary time and moving regularly throughout your day—like walking or stretching hourly—can reduce health risks and support overall activity levels, even if you don’t do long exercise sessions.
What’s the benefit of short, daily fitness sessions compared to long workouts?
Short sessions (20–30 minutes) of moderate physical activity contribute meaningfully to weight management and overall cardiovascular health when consistent.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
