by As the new year approaches, many people are thinking about making healthier choices, and weight loss is often at the top of the list. In fact, data from the Centers for Disease Control and Prevention (CDC) shows that over 40% of American adults are living with obesity.7 Practical Weight Loss Tips to Help You Slim Down in the New Year
Marie Barone, a registered dietitian with UC Davis Health and an expert in obesity and weight management, shares seven sustainable strategies for achieving and maintaining a healthy weight in the coming year.
1. Establish Realistic and Achievable Weight Goals 7 weight loss tips
Before beginning your weight loss journey, it’s important to define a realistic target weight and time frame. Instead of aiming for an ideal weight from a chart, think about a weight that felt good for you in the past—one that allowed you to feel energetic and confident without extreme dieting. Aiming to lose about one to two pounds per week is generally safe and sustainable for most adults. This pace helps you build habits that are easier to maintain long-term.
2. Develop a Cable Eating Routineonsistent and Enjoy
Rather than following restrictive fad diets, focus on creating a consistent meal schedule that includes foods you genuinely enjoy and that nourish your body. Plans like the Mediterranean Diet or the DASH (Dietary Approaches to Stop Hypertension) plan are great options. These eating styles emphasize whole grains, fresh fruits and vegetables, lean proteins, and some dairy. You can also use tools like the USDA’s MyPlate Plan to help guide your meal choices and build balanced, nutritious meals.
3. Be Mindful of Portion Sizes
Portion control doesn’t mean you have to give up your favorite foods—it’s about enjoying them in reasonable amounts. Try these tips to keep portions in check:
Opt for smaller plates (about nine inches wide) to avoid overeating.
Slow down while eating to truly savor your food.
Prepare snacks in advance using portion-sized containers.
Share restaurant meals or choose smaller menu items.
Load your plate with low-calorie foods like veggies and keep high-calorie items in moderation.
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4. Incorporate Regular Physical Activity
Physical activity is essential not only for weight loss but also for maintaining overall health. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, swimming, or cycling. These exercises elevate your heart rate and support cardiovascular health.
Additionally, include strength-training exercises two or more times a week. Lifting weights, using resistance bands, or even doing bodyweight exercises like squats and pushups can help build muscle, which increases your metabolism and helps you burn more calories throughout the day.
5. Track Your Habits to Stay Accountable
Keeping a record of what you eat and how much you move can be an effective way to stay aware of your habits. You can use mobile apps designed for food and fitness tracking, or simply jot things down in a notebook. Tracking not only reveals patterns but also helps you make adjustments as needed, keeping you focused and motivated over time.
6. Prepare for Success by Planning Ahead
Set yourself up for success by organizing your meals and activity schedule in advance. Meal prepping can ensure you always have healthy options on hand, reducing the temptation to make impulsive food choices. Likewise, having comfortable clothing and shoes ready can encourage spontaneous movement, whether that means going for a walk or stretching at home. Make physical activity a part of your routine by blocking out time for it on your calendar, just like any important appointment.
7. Consider Joining a Weight Management Program
Structured weight management programs can provide valuable support, resources, and accountability. Before enrolling, do some research to find one that fits your needs and values. Look for programs that emphasize long-term lifestyle changes rather than quick fixes.
For example, UC Davis Health offers a free class called Achieving a Healthy Weight, which provides evidence-based tips for losing weight. For more intensive support, there’s also a fee-based program called Living Light Living Well, designed to help participants maintain lasting lifestyle changes.
Achieving and maintaining a healthy weight is a long-term commitment that involves more than just diet and exercise—it’s about developing habits that support your overall well-being. By approaching your goals with patience, planning, and support, you can create meaningful change that lasts well beyond the new year.
