Is weight loss among your New Year’s resolutions? If so, you are not alone; according to the Centers for Disease Control and Prevention, over 40% of adults in the United States are affected by obesity.
Marie Barone, a dietitian and specialist in obesity and weight management at UC Davis Health, offers several strategies to assist you in achieving your weight loss objectives.
- Establish Realistic Goals for Weight Loss
It is essential to set achievable weight loss goals and a reasonable timeline for accomplishing them. Your target weight need not correspond to a specific number on a chart. Reflect on what weight has previously felt comfortable for you, and consider whether you can attain that target without experiencing excessive deprivation. A weight loss rate of one to two pounds per week is generally considered reasonable for most adults. - Adhere to a Consistent Meal Pattern
Identify a meal pattern that incorporates healthy foods you enjoy. Both the Mediterranean diet and the DASH meal plan emphasize whole grains, vegetables, fruits, lean proteins, and select dairy products. The USDA MyPlate Plan is a complimentary resource that can assist you in developing a nutritious meal plan. - Manage Food Portions
Effectively managing portion sizes allows for the inclusion of foods you enjoy in moderation. Consider the following tips for portion management:
- Utilize a smaller plate (nine inches or less in diameter).
- Consume meals slowly and savor each bite.
- Prepare pre-portioned snacks in advance.
- Consider sharing an entrée or ordering à la carte when dining out.
- Prioritize lower-calorie foods, such as vegetables, while opting for smaller portions of higher-calorie items.
- Allocate Time for Physical Activity
Aim for a minimum of 150 minutes of aerobic activity each week. Aerobic exercises, which elevate your breathing and heart rate, include brisk walking, cycling, and swimming. These activities not only facilitate weight loss but also promote cardiovascular and pulmonary health. Additionally, incorporate strength training exercises at least two days per week, as they can enhance your metabolism and increase calorie expenditure. Options for strength training include bodyweight exercises, resistance bands, free weights, or weight machines. - Begin Tracking Your Behaviors
Monitoring your food intake and physical activity is a proven method for effective weight management. Keeping a record enhances awareness of your eating and exercise habits. You may utilize a mobile application or maintain a small notebook to document your progress. - Prepare for Success
Meal planning and food preparation are vital for ensuring the availability of healthy meals and snacks. To facilitate increased physical activity, consider wearing comfortable clothing and footwear, which may encourage more movement throughout the day. Additionally, schedule exercise sessions on your calendar to prevent conflicts with other commitments. - Engage in a Weight Management Program
Participating in a weight management program can provide valuable support throughout your weight loss journey. Conduct thorough research before enrolling in a program to ensure it aligns with your needs. Exercise caution with programs that promise rapid results; sustainable weight management is a gradual process. Effective programs not only focus on weight loss but also offer support for maintaining weight loss over the long term.
Patients of UC Davis Health have access to a complimentary class titled “Achieving a Healthy Weight,” which offers further weight loss strategies, as well as a fee-based program called “Living Light.”
