Starting a Sustainable Weight Loss Journey in the New Year with Lemonaid Health- Healthaid

Medical Review by Heidi Moawad

Summary:

Gradual weight loss can be easier to maintain long-term than crash dieting.
Set SMART goals to create specific, measurable, achievable, realistic, and timed steps for your journey.
Focus on a balanced diet rich in vegetables and proteins while limiting added sugars, saturated fats, and sodium.
Regular physical activity is an important part of losing weight. Try to find enjoyable exercises to stay consistent instead of workout routines that feel like chores.
Use self-compassion to recover from setbacks and seek professional support for tailored guidance. A healthcare provider can help you stay on track and provide resources or medication to help you as needed.

Losing weight is a common New Year’s resolution—but how do you keep it off?

The new year is a fresh opportunity to make positive changes for your health, and losing weight is a common goal. But how can you keep up your motivation and commit to a healthy weight loss plan that actually works?

Sustainable weight loss isn’t always easy, but a bit of background knowledge and a practical approach can help. Below, we’ve provided a list of our top tips for starting—and maintaining—your weight loss journey in the new year so that you can make consistent progress towards your wellness goals. Find our advice below and learn when to contact a healthcare professional for support along the way.

Aim for gradual weight loss vs. crash dieting

Research suggests that sustainable weight loss may be better for you in the long run than trying to lose lots of weight in a short period of time. According to one study, if your weight fluctuates during the first few weeks while you’re trying to lose weight, there’s a better chance you’ll gain some of it back eventually.

Losing weight slowly is also better for your body composition than rapid weight loss, although losing weight quickly can be more effective for lowering your blood sugar and LDL cholesterol. Learn more about understanding your cholesterol here.

Set SMART goals

Setting achievable goals is an important step in creating sustainable habits. Some research suggests that choosing goals based on SMART criteria is more effective for making healthy changes to your routines than vague resolutions. SMART stands for:

Specific: Clearly define your goal. For example, “Walk 30 minutes a day” is more actionable than “Exercise more.”
Measurable: Include a way to track progress, like “Lose 1 pound per week” or “Eat 5 servings of vegetables daily.”
Achievable: Ensure your goal fits your current lifestyle and abilities, such as “Go to the gym twice a week” instead of “Work out every day.”
Realistic: Set a goal that aligns with your resources and time. For instance, aiming to lose 10 pounds in two months is likely more realistic than trying to lose 10 pounds in two weeks.
Timed: Attach a deadline to your goal, like “Lose 5 pounds by March 1,” to stay focused and motivated.

Using this framework to set goals can help you focus your intentions. It also makes it easier to measure your progress, which can help you stay motivated.

Focus on nutrition

Balanced diets that emphasize whole foods are consistently associated with healthier outcomes. The Dietary Guidelines for Americans 2020–2025 recommend staying within calorie limits while eating a healthy diet based on the following core elements:

Vegetables: All kinds are great here, from greens like broccoli and brussels sprouts to options in other colors. Don’t forget beans, peas, lentils, starchy vegetables, and other examples either!
Fruits: Whole fruits are your best bet, but any fruit is better than none.
Grains: For best results, try to make sure at least half of these are whole grains.
Dairy: This can include fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free options. You can also have fortified soy beverages and other alternatives.
High-protein foods: Meat options include lean meats, poultry, and seafood. If you don’t want meat, you might try eggs, beans, peas, and lentils, plus nuts, seeds, and soy products.
Oils: You don’t want to overdo these—but vegetable oils and oils in foods like seafood and nuts are part of a balanced diet.

There are a few things you’re better off avoiding, too:

Added sugars
Saturated fat
Too much sodium (salt)
Alcoholic beverages

These foods are often calorie-dense, and can quickly put you over your recommended daily limits for things like sugar, sodium, and saturated fats. Learn more with our list of 10 high-cholesterol foods to avoid.

Stay physically active

Exercise is well-known to be an important part of weight management. However, it makes the biggest difference when you’re also eating healthy, and not all forms of exercise are equally effective.

For best results, you’ll want to consistently get at least 150 minutes per week of moderate-intensity exercise, and focus on aerobic exercise instead of resistance training—which also has health benefits, but isn’t as effective for weight loss.

Choosing exercises you enjoy

Sometimes, you might have better luck with exercises you enjoy instead of “white knuckling” and forcing yourself to perform routines you don’t like. That’s because it’s easier to stay motivated when your weight loss routine is something you find personally rewarding or meaningful.

So if you’re having a hard time hitting the treadmill at the gym, consider alternatives like playing a sport or taking a group dance class instead. This can help make your weight loss plan feel fun and satisfying instead of like a chore.

Track your progress thoughtfully

Tracking your weight loss journey can provide valuable feedback and keep you on track. A systematic review of available literature found that self-monitoring behaviors, such as tracking food intake or activity levels, are linked to better outcomes in weight loss programs.

It’s also important to track progress beyond the scale. Non-scale victories—such as feeling more energetic, improving endurance, or sleeping better—can have positive psychological and emotional effects that complement other aspects of your weight loss plan.

Take occasional setbacks in stride

Setbacks are a normal part of trying to lose weight, and being kind to yourself when they happen can make it easier to bounce back. Instead of beating yourself up, focus on what you can learn and how you can move forward. Self-compassion can help you stay more mindful about your intentions when following a weight loss plan, as long as you don’t fall into the trap of over-indulging.

Try simple habits like pausing before meals to reflect on your goals or focusing on how you’re nourishing your body, not punishing it. Small shifts like these can make setbacks feel less overwhelming. And remember, self-care isn’t just about treating yourself—it’s about making choices that feel good and support your long-term goals. Whether it’s a warm bath, a walk outside, or a healthy, satisfying meal, prioritize actions that lift you up without slowing your progress.

Access professional support

Healthcare providers can play an important role in helping you create a sustainable weight loss plan. A qualified medical professional can recommend evidence-based interventions, which may include:

Personalized diet and exercise recommendations.
Counseling and therapy techniques.
Medications for weight loss, when clinically appropriate. Learn how GLP-1 medications can support weight loss here.

Research also shows that programs using multiple approaches to weight loss are generally more effective than diet or exercise alone. This supports the idea that working with a professional to create a comprehensive weight loss plan just for you might be one of the most sustainable ways to lose weight.

Find meaningful support for sustainable weight loss with Lemonaid Health

A sustainable weight loss journey is built on small, consistent changes that align with your personal needs and preferences. Focusing on balanced nutrition, enjoyable physical activity, and thoughtful progress tracking can all help you create lasting habits.

If you’re struggling to find an effective approach, professional support can provide the tools and guidance you need. With patience and the right plan, you can achieve meaningful results and improve your overall health.

Lemonaid Health offers convenient, online consultations with healthcare providers who can help you create a tailored weight loss plan. Get started with us and take the first step toward a healthier you.