A lot of people make health-related resolutions at the start of the new year. One of the most common ones is to lose weight. The idea of losing weight quickly may sound good, but the key to long-term success is to take a sustainable approach. To manage your weight in a smart way, you need to do more than just diet. You need to make healthy habits that help your overall health.
We will explain how a doctor can help you lose weight in a way that is safe, realistic, and works in this guide.
Why Quick Fixes Don’t Work
People make the biggest mistake in January when they try fad diets or extreme workout plans. These methods usually work quickly, but they don’t last. Restrictive eating can make your metabolism slower, make you miss out on nutrients, and make you go on and off diets.
Doctors say that weight loss should be about making long-term changes to your lifestyle, not quick fixes. The goal is to build habits that you can keep up all year, not just until your motivation fades.
Making a balanced meal plan
Good nutrition is the key to managing your weight smartly. Instead of sticking to strict meal plans, try to find a balance and eat in moderation.
Important tips:
Put whole foods first. Most of what you eat should be fresh fruits, vegetables, lean proteins, and whole grains.
Learn how to control your portions. Eating too much of even healthy foods can still add extra calories.
Keep yourself hydrated. A lot of people think they’re hungry when they’re really thirsty. Drinking water all day helps keep cravings in check.
Cut back on processed foods and added sugars. These things make you gain weight and raise your risk of getting long-term diseases like diabetes and heart disease.
A lot of doctors say to follow the 80/20 rule: eat healthy foods 80% of the time and let yourself have some freedom the other 20%. This stops people from feeling deprived and helps them stick with it in the long run.
Exercise That Works for You
When it comes to exercise, doing it regularly is more important than how hard you do it. You don’t have to spend hours at the gym to get results. Even doing a little bit of exercise on a regular basis can make a big difference.
Smart ways to work out:
Begin with a small amount. If you’re just starting to work out, try to move for 15 to 20 minutes every day and then work your way up.
Do something different. For a well-rounded approach, include cardiovascular exercise (like walking, biking, or swimming), strength training, and flexibility work.
Look for things to do that you enjoy. You are more likely to keep working out if it feels like fun instead of a chore.
Be active every day. You can take the stairs, park further away, or do chores around the house. These small things add up.
Doctors also say that getting rest is very important. Your body needs to stretch, take breaks, and get enough sleep to heal and get stronger.
Making Goals That Are Possible
Setting clear and doable goals is one of the best ways to control your weight. Change your focus from the number on the scale to things you’ve done that are good for your health.
For instance, “I will walk for 30 minutes five days a week.”
“I will eat two more servings of vegetables with each meal.”
“I will only drink soda once a week.”
These goals are easier to keep track of and give you a sense of accomplishment as you reach them.
What Stress and Sleep Do
Stress and sleep are also very important for keeping your weight in check. When you’re stressed, you might want to eat unhealthy foods. Not getting enough sleep can also upset the hormones that control your appetite.
Doctors say that people should practice mindfulness techniques like meditation or deep breathing.
Making sure you go to bed and wake up at the same time every day.
Avoiding screens before bed can help you sleep better.
You help your body control its weight by managing stress and getting enough sleep.
When to Get Medical Help
Even when you have good habits, losing weight can be hard at times. Thyroid problems, hormonal imbalances, or some medications can all slow down your progress.
It might be time to see your doctor if you’ve been having trouble even after making healthy changes. They can do tests, give advice, and, if necessary, suggest other treatment options.
Putting It All Together
To manage your weight smartly, you need to be balanced, consistent, and take care of yourself. Instead of looking for quick fixes, work on making healthy habits that will last all year.
Give yourself the gift of patience and persistence this January. Your path to better health doesn’t have to be perfect; it just has to be able to last. You can get long-lasting results and feel great all year long if you work with a doctor and make a plan that works for you.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.
As the new year begins, many people set health-related resolutions, with weight management being one of the most common. While the idea of shedding pounds quickly may sound appealing, a sustainable approach is the key to long-term success. Smart weight management isn’t just about dieting—it’s about building healthy habits that support your overall well-being.
In this guide, we’ll break down a doctor’s approach to managing weight in a way that’s realistic, safe, and effective.