7 Weight Loss Tips to Shed Pounds in the New Year and Keep Them Off for Good
Is weight loss on your list of New Year’s resolutions? You’re not alone. According to the Centers for Disease Control and Prevention (CDC), more than 40% of adults in the U.S. are living with obesity.
Marie Barone, a UC Davis Health dietitian and specialist in obesity and weight management, shares practical strategies that can help you reach your weight goals and maintain them.
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Set realistic goals for weight loss
Start with a goal that makes sense for you. Your target weight doesn’t have to match a chart or standard number.
Think about the weight you’ve felt most comfortable at in the past. Ask yourself if reaching that point is possible without feeling deprived. For most adults, aiming to lose one to two pounds per week is both safe and realistic.
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Stick to a meal pattern
Consistency matters. Choose a meal plan that includes healthy foods you actually enjoy eating.
Plans like the Mediterranean diet and the DASH meal plan include whole grains, fruits, vegetables, lean proteins, and some dairy. You can also use the USDA MyPlate Plan, a free tool that helps you build a balanced meal pattern.
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Manage your food portions
You don’t have to give up your favorite foods—you just need to watch portions. Here are a few simple tricks:
- Use a smaller plate (nine inches or less).
- Eat slowly and enjoy every bite.
- Pre-portion your snacks.
- Share an entrée or order smaller portions when dining out.
- Fill up on low-calorie foods like vegetables, and keep higher-calorie foods in smaller amounts.
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Make time for physical activity
Aim for at least 150 minutes of aerobic activity each week. Activities like brisk walking, biking, or swimming increase your heart rate and breathing, supporting both weight loss and heart health.
Also, include strength training at least two days a week. Strength exercises—using your body weight, resistance bands, or weights—can boost metabolism and help your body burn more calories.
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Start tracking your behaviors
Keeping track of what you eat and how much you move is one of the most effective tools for managing weight. Tracking builds awareness and accountability. You can use a mobile app or even a small notebook to record meals and activity.
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Set yourself up for success
A little planning goes a long way. Preparing meals and snacks ahead of time helps you make healthier choices.
Wear comfortable clothes and shoes so you’re ready to be active throughout the day. Add exercise to your calendar to avoid schedule conflicts and make it part of your routine.
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Join a weight management program
A structured program can give you extra support. Look for one that focuses on long-term results, not quick fixes.
The best programs help with weight loss and also teach you how to maintain it over time. For UC Davis Health patients, there’s a free class called Achieving a Healthy Weight, as well as a fee-based program called Living Light Living Well.
