Weight loss tops the list of new year’s resolutions in January and by February that resolution is often long forgotten. So what’s the secret to reaching a healthy body weight and keeping it off? It may surprise you that the answer is not another fad diet.
The key to successful weight loss is small, manageable changes and realistic expectations.
Start with realistic expectations and don’t rely only on the scale.
A realistic weight loss goal, achieved through lifestyle change like diet and exercise, will be around 1/2 to 2 pounds per week. Research shows this amount of weight loss is easier to maintain and keep off long term.
You may also want to consider some other targets in your goal setting. While achieving a healthy weight is important, it’s not the only sign of good health. Waist circumference and amount of body fat are also important.
“Waist measurement is an indicator of the amount of abdominal or belly fat and is strongly linked to heart disease and diabetes,” says Edward Chu, M.D., a cardiologist with Riverside Cardiology Specialists.
What is a healthy waist circumference? For men it’s 40 inches or less, for women it’s 35 inches or less.
So even if you haven’t hit your target on the scale, shrinking your waistline also has health benefits.
Key changes for shrinking your weight and waist
Any way you slice it, to lose body fat you need to use more calories than you take in. The bottom line? Move more and make smarter food choices.
Get more activity throughout the day. Take the stairs rather than the elevator, stand while you’re folding laundry and park farther away.
Dedicated exercise is also important. Do something you enjoy and consider a group exercise class for accountability.
Don’t drink your calories. Choose water or other unsweetened beverages. Spice up your water with lemon, lime or fresh herbs. Skip the flavored creamers in your coffee.
Fill up on fruits and veggies. “Both fruits and vegetables are high in nutrients and low in calories to help you feel full and satisfied without blowing your daily calorie budget,” says Dr. Chu.
Skip the sugar. Sugar has no nutritional value, yet it’s added to most foods in the grocery store. Read labels and choose foods without added sugar on the ingredient list. Avoiding sugar added to salad dressing, cereal, yogurt and other foods can save calories without much effort.
Set SMART goals for success
Finally, set yourself up for success with goals that are both realistic and meaningful to you. Use the acronym SMART to guide your goal setting.
Specific – How much weight or how many inches do you want to lose?
Measurable – How will you know you’ve reached your goal? The scale? Your pants size?
Achievable – Is the amount of exercise and diet changes you’ve committed to achievable?
Relevant – Is your goal meaningful to you? You’ll be more committed if it is.
Timely– When will you reach your goal? Set a specific date.
Small changes, big results
Small manageable changes are the best way to reach your weight goals for the new year and beyond. Need help making diet and exercise changes? Our experts can help:
- Make an appointment with a registered dietitian for nutrition services
- Learn about personal training and group fitness classes
Resources:
- American Heart Association: https://www.heart.org/
- Centers for Disease Control and Prevention, Healthy Weight: https://www.cdc.gov/healthyweight/assessing/index.html
Related:
- Healthy YOU
- Learn more about our nutrition services
- Learn more about our Wellness and Fitness Centers
