New Year’s Resolutions: A Healthier You at Every Weight 💪🏼 🍊

As the New Year dawns, many of us pledge to prioritize our health. But here’s a refreshing thought: true health isn’t about hitting a specific number on the scale—it’s about nourishing your body, mind, and spirit. Let’s dive into how you can embrace your healthiest self at every weight, with simple strategies, wholesome recipes, and targeted supplements to support your journey.

With the closing of one year, another one brings dawning opportunities for new experiences and growth. Part of bringing in the New Year generally includes some sort of health-supporting change from exercise to dieting, and everything in between. Nowadays, there is a strong argument that dieting isn’t the answer; it’s possible to be healthy at every size. Health at Every Size is a movement that has been gaining in popularity over the last several years. But the question remains: is it possible to be healthy at every size? Let’s dive in and find out.

Health at Every Size: A Balanced Approach

Health at Every Size (HAES) was a movement with a history dating back decades. The roots of weight being more of a concern may have stemmed from clothing manufactures. As textiles were produced in ready-to-wear sizes only, this didn’t work well for every body type. Previously, clothing was handmade and tailored to fit the person it was made for. 

HAES coalesced into a movement in the early 1960s. During this decade, Weight Watchers was founded and gastric bypass was invented. Yet, there were a few people who stood up to the bias overweight people were subjected to. This paved the way for the formalized HAES in 2003. It stands on the core idea that people can be healthy and unhealthy at any weight and size.

Principles of Health at Every Size

HAES is based on the five principles listed below.

1- Weight Inclusivity
Accept and respect the inherent diversity of body shapes and sizes and reject the idealizing or pathologizing of specific weights.

2- Health Enhancement
Support health policies that improve and equalize access to information and services, and personal practices that improve human well-being, including attention to individual physical, economic, social, spiritual, emotional, and other needs.

3- Eating for Well-Being
Promote flexible, individualized eating based on hunger, satiety, nutritional needs, and pleasure, rather than any externally regulated eating plan focused on weight control.

4- Respectful Care
Acknowledge our biases, and work to end weight discrimination, weight stigma, and weight bias. Provide information and services from an understanding that socio-economic status, race, gender, sexual orientation, age, and other identities impact weight stigma, and support environments that address these inequities.

5- Life-Enhancing Movement
Support physical activities that allow people of all sizes, abilities, and interests to engage in enjoyable movement, to the degree they choose.

Read more about this on the HAES website. 

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Advantages vs. Disadvantages

The core of HAES is about respecting people no matter what their weight is. It is not uncommon for women especially to have difficulties with their doctors listening to their concerns. Physicians can be so caught up with the number on the scale, they don’t see the person for who they are. It makes it hard to hear her concerns and make appropriate recommendations for her health in such a situation. Someone who is obese but eats wholesome, healthy food and moves their body is different from someone who is overweight and sits all day, eating processed foods out of boxes.

HAES is in direct contrast to the idea of dieting. The average person knows that weight loss is extremely difficult nowadays. Due to manufacturing and farming processes, modern diets are full of ultra-processed foods with more empty calories and fewer nutrients. Additionally, people tend to eat less whole foods such as fruits, vegetables, and consciously raised meats. Between this and a fast-paced world that doesn’t allow much time for cooking, modern diets are in trouble. Sadly, most people are so busy they don’t even make time to move during the day, much less get any sort of exercise.

Rather than focusing on health as a number on a scale, HAES seeks to make healthier lifestyle choices such as exercising and eating for health. The traditional approach to maintaining health has been to use exercise, calorie restrictions, and dietary changes to lose weight, making the assumption only thin people are healthy. Research from several dieting studies found two years after losing weight, 50% was regained. After five more years, more than 80% of lost weight had been regained.

What Does It All Mean

Arguments are made on both sides about whether you can be healthy at every size. The Center for Disease Control states overweight and obese adults are at increased risk of heart disease, sleep apnea, type 2 diabetes, body pain, mental disorders, etc. Yet, on the flip side, if someone is miserable because they are calorie counting and forcing themselves to do workouts they hate, that’s not helpful either.

The most important thing to remember is to live your life as healthy and happily as possible. No matter what size your body is, it’s important to add in exercise, eat a whole-foods based diet, drink clean water, and breathe unpolluted air. These healthy habits are difficult for anyone of any weight to add in. Remember, life is a journey; don’t forget small changes lead to larger life changes given enough time.

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Sustainable health starts with balance—balancing nutrition, physical activity, and your mindset. The latest research underscores the importance of nurturing your body with nutrient-rich foods, staying active in ways that feel good, and focusing on overall well-being rather than quick-fix diets.

One key player in this journey is leptin, a hormone that regulates hunger and energy balance. Supporting leptin sensitivity can make a big difference in maintaining a healthy weight. Products like Leptin Manager can help optimize this process, making it easier to stay in tune with your body’s natural signals.

For a deeper dive into holistic approaches, check out our blog on The Holistic Route to Healthy Weight Loss, where we explore how mindfulness and natural wellness go hand in hand.

Crimson Oranges: Nature’s Weight-Loss Ally

Crimson oranges (blood oranges) aren’t just stunningly beautiful—they’re packed with antioxidants, vitamin C, and compounds that can support weight management. Research suggests that these vibrant fruits may aid fat metabolism and reduce inflammation, two essential components of maintaining a healthy weight.

Red oranges (Citrus sinensis), better known as ‘blood oranges’, are assumed to come from China or southern Mediterranean regions, but that hasn’t been confirmed. They are most well-known in Italy and Spain but have been growing in popularity in the United States. These fruits have bright orange skin with a striking red to almost black colored flesh inside. Blood oranges were first documented in the 17th-century Italian opera Hesperides in 1646. Several varieties exist, but the Tarocco, the Moro, and the Sanguinello are most common. 

Blood orange juice contains many different antioxidant compounds including polyphenols, anthocyanins, and Vitamin C. Other nutrients in the fruit are calcium, potassium, phosphorus, and traces of iron and zinc. Shown to support the cardiovascular system, blood oranges support healthy vascular function by improving blood flow and reducing inflammation. Additionally, one small six-month study found taking 400 mg of Moro blood orange extract improved weight loss in overweight but otherwise healthy people.

This particular fruit has a complex flavor that tastes sweet with a hint of raspberry. Blood oranges can be consumed in several ways including raw, cooked, or juiced. It can be used as a flavoring agent with adult beverages or teas. The oranges can be sliced and added to water, used to add flavor to smoothies, etc. These are grown in the United States, mainly in California, Texas, Arizona, and Florida. You can typically find them in late winter-early spring in some grocery and health food stores nationwide.

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This leads us to a simple, refreshing recipe to kick-start your wellness goals:

Blood Orange Tonic Water

This refreshing winter spritzer is an easy-to-make beverage that offers the full flavor of blood orange with a refreshing hint of vanilla and honey–perfect for Dry January or a simple night in!

Prep: 5 Min. Cook: 0 Min. Total: 5 Min. Servings: 2

Ingredients:

• 8 oz. freshly squeezed blood orange juice
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract
• 4 oz. lime-flavored sparkling water
• Blood orange slices (optional garnish)

Instructions:

Pour the blood orange juice into a cocktail shaker or a mason jar with a lid. Add the honey and vanilla extract into the shaker then shake well. Add ice to cool and shake again.

Pour liquid into two ice-filled glasses evenly. Top juice with the lime-flavored sparkling water and a slice of blood orange for garnish. Enjoy it right away, salute!

Notes:

Blood orange juice stains, so be mindful of the surfaces you decide to use! Non-porous surfaces such as glass or stainless steel work best.

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Top Products to Support Your Healthy Weight Journey

Agape Nutrition offers a curated selection of products designed to complement your New Year’s resolutions:

1. BioClinic Naturals PGX Weight Loss Meal Replacement – Chocolate: A satisfying meal replacement that keeps you full and energized.
2. Pure Encapsulations PureLean Protein: A high-quality protein powder to support muscle health and satiety.
3. Priority One Belly Trim: Target stubborn fat with this comprehensive formula.
4. Enzymedica Apple Cider Vinegar Gummies: All the benefits of apple cider vinegar, without the harsh taste.
5. Pure Encapsulations AdipoLean II: Support fat metabolism and overall weight management.

Setting Realistic Goals for 2025

Instead of drastic resolutions, focus on small, sustainable changes. Incorporate nutrient-dense foods like leafy greens, lean proteins, and citrus fruits. Supplement wisely to fill in nutritional gaps and support your metabolism. And above all, be kind to yourself—health is a journey, not a destination.

Cheers to a healthier you at every weight. Happy New Year from all of us at Agape Nutrition!

This content is for informational purposes only and is not a substitute for medical advice. Always consult with a healthcare provider for guidance tailored to your health needs.