Is weight loss one of your new year’s resolutions? If so, you’re not alone. Nearly 40% of adults in the U.S. live with obesity, according to recent data.
Reaching a healthy weight is about more than just a number on a scale; it’s about long-term health. Marie Barone, a registered dietitian and specialist in obesity and weight management at UC Davis Health, shares seven evidence-based strategies to help you reach your goals.
1. Set Realistic Goals
It is important to set a realistic weight goal and a timeline to achieve it. Your goal weight does not need to match a “perfect” number on a chart.
- Ask yourself: What weight has felt comfortable for you in the past? Can you achieve that target without feeling miserable or deprived?
- The Sweet Spot: Weight loss of one to two pounds per week is considered safe and sustainable for most adults.
2. Stick to a Healthy Meal Pattern
Find a meal pattern that includes nutrient-dense foods you actually enjoy. You don’t need to starve yourself; you just need to shift your focus.
- Mediterranean Diet: Focuses on plant-based foods, whole grains, and healthy fats like olive oil.
- DASH Eating Plan: Designed to combat high blood pressure, this plan emphasizes fruits, vegetables, and low-fat dairy.
- USDA MyPlate Plan: A free, visual tool that helps you understand proper food groups and portion sizes.
3. Manage Your Portions
You can still eat the foods you love—just in moderation. Here are simple tricks to keep portions in check:
- Use a smaller plate (nine inches or less).
- Eat slowly and savor every bite; it takes time for your brain to realize you are full.
- Set aside pre-portioned snacks instead of eating directly from the bag.
- At restaurants, split an entrée or order a la carte to avoid massive serving sizes.
4. Make Time for Physical Activity
According to the Physical Activity Guidelines for Americans, adults need a mix of aerobic and muscle-strengthening exercises.
- Aerobic Goal: Aim for at least 150 minutes of moderate-intensity activity (like brisk walking or swimming) per week.
- Strength Training: Add resistance exercises (weights, resistance bands, or body weight) two or more days per week to boost your metabolism.
5. Track Your Behaviors
Keeping a record of your food intake and physical activity is one of the most proven tools for weight management. Tracking increases self-awareness and accountability.
- Tools: Use a mobile app or a simple pocket notebook to log your meals and movement.
6. Set Yourself Up for Success
Environment matters. Make healthy choices the easy choices.
- Plan Ahead: Meal prep on weekends to ensure you have healthy lunches ready for the week.
- Dress the Part: Wear comfortable clothes and shoes that encourage you to move more throughout the day.
- Schedule It: Treat your exercise time like a non-negotiable doctor’s appointment on your calendar.
7. Participate in a Weight Management Program
Sometimes, willpower isn’t enough. Structured programs can provide the support and education you need. Be wary of “quick fix” schemes; look for programs that focus on long-term lifestyle changes.
UC Davis Health Resources:
- Achieving a Healthy Weight: A class that provides an in-depth overview of strategies like portion control, food journaling, and goal setting.
- Living Light Living Well: A comprehensive adult weight management program focusing on behavior change and empowerment.
Also read : Ozempic for Weight Loss: Does It Work and What Do Experts Recommend?
