If you’ve set a goal to lose weight, you’re not alone. At the end of 2024, a Gallup poll found 55% of Americans want to weigh less. However, whether for health reasons or to improve self-confidence, it’s important to consider the strategies you use to slim down. 

That’s because not all weight loss is equal. While fad diets may promise fast results, you’re more likely to gain the weight back. Instead, making healthy, long-term changes is key. The benefit will be sustainable weight loss that boosts your well-being. Here’s what to do.

Set Realistic Goals

Per the CDC, healthy weight reduction involves losing 1 to 2 pounds per week and requires a daily deficit of 500 calories (though this fluctuates based on your height and weight). Creating achievable goals can help maintain motivation and bring about progress.

Evidence shows people who gradually lose 1-2 pounds per week are more likely to keep them off than those who drop weight quickly. So, instead of aiming to “lose 20 pounds,” try setting a goal to exercise for 30 minutes daily or reduce your intake of sugary and processed foods.

Stay Active

Regular physical activity is essential for healthy weight loss, and your overall health. The CDC recommends at least 150 minutes (about 5 hours) of moderate-intensity aerobic exercise every week, as well as two days of muscle-strengthening activities.

Exercise not only burns calories but also improves mood and sleep. However, it’s important to remember you can’t outrun bad eating habits. Exercise should supplement a healthy diet, not replace it.  

Monitor Portions and Calories

Managing your portion sizes is an essential step in limiting your caloric intake. Experts recommend using smaller plates, reading food labels, consuming slowly, and practicing mindful eating to avoid overconsumption and to give your body time to digest. Keeping a food diary or using an app to track meals can also help identify areas for improvement.

Get Enough Sleep and Manage Stress

Poor sleep and high stress levels can lead to weight gain by disrupting hunger hormones and increasing cravings for unhealthy foods. Aim for 7-9 hours of sleep per night and practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Prioritize a Balanced Diet

Eating a well-rounded diet is a critical step to achieving healthy weight loss. The U.S. Department of Agriculture MyPlate guidelines recommend the following:

• Fruits and Vegetables — Fill half your plate with a variety of fruits and vegetables to ensure you get essential vitamins, minerals, and fiber.
• Whole Grains — Replace refined grains with whole grains like brown rice, oatmeal, or quinoa to promote higher energy levels.
• Lean Proteins — Incorporate proteins like fish, poultry, beans, and tofu to support muscle mass.
• Healthy Fats — While it may seem like cutting out fat entirely is a good way to lose weight, healthy fats play an important part in our nutrition. Enjoy foods with unsaturated fats like avocados, nuts, and olive oil while limiting saturated and trans fats. 

Seek Support

Behavioral support can increase the likelihood of long-term success. Joining a weight-loss group, working with a dietitian, or enlisting a friend for accountability may help you stay on track. Remember, everyone’s body is different. Don’t feel discouraged if weight loss takes longer than expected. By following these strategies, you’ll also be improving your overall physical and mental health, regardless of what the scale shows.

Long-Term Health with AltaMed

No matter your goals, AltaMed is here to help. In addition to primary care, specialists, and behavioral health experts, we offer dietitian counseling to our patients at no additional cost. To learn more, visit the Getting Started with Us page or call (888) 499-9303.