Being overweight or obese is more common than you might think. In fact, in the U.S., more than 70% of adults aged 20 and older are overweight, and nearly 40% in that same age group are obese.
That extra weight can affect your overall health and contribute to health conditions. It’s one of the reasons why almost half of Americans said that weight loss was one of their New Year’s resolutions in 2020. Exercising more and losing weight were the most common New Year’s resolutions for 2021. However, a 2021 study found that two-thirds of people abandon their resolutions by the end of January.
So, if one of your resolutions is to embark on a New Year’s weight loss challenge, how can you avoid the usual pitfalls and set yourself up for success instead? Read on to find out.
Why you might consider losing weight
Being overweight or obese can increase your likelihood of certain chronic conditions, such as Type 2 diabetes, heart disease, high blood pressure, certain types of cancer, sleep apnea, arthritis, and high cholesterol. This proven, direct link to other health issues is the biggest reason that healthcare providers recommend you follow a weight loss plan.
Jumping on a scale won’t necessarily tell you if you’re overweight or not. “Every person has a unique body, so there’s no simple formula for perfect weight for an individual,” says William W. Li, MD, the medical director of the Angiogenesis Foundation and author of Eat To Beat Disease. “The key is to avoid gaining excess weight that is a risk factor for diabetes, heart disease, cancer and other chronic diseases.”
Body mass index, or BMI, used to be the main way that health professionals determined whether someone was overweight or obese. In recent years, however, it’s become one of several tools as BMI doesn’t distinguish between body fat and lean muscle mass, particularly athletes or people who work out regularly. Waist circumference has become another popular way to measure abdominal obesity, or the fat around your midsection, which can be another indicator of healthy weight.
And then, of course, there’s just the way you feel. You might not necessarily be overweight or obese, but if you have gained some weight and don’t feel at your best, a realistic weight loss plan might help you feel better.
Factors that contribute to weight gain
Losing weight is about more than just reducing calories. “Many factors play into weight gain,” Dr. Li says, “including your risk profile for disease, whether you are physically active, your blood lipid, and your blood sugar levels.”
Genetics play a role in someone’s propensity for weight gain and even things like eating patterns. Lifestyle can have a big effect as well—think someone who has an active job versus someone who sits at a desk with minimal movement all day. “A sedentary lifestyle with a lack of being physically active most of the time is the biggest risk factor for weight gain,” Dr. Li says.
Certain medications can also cause weight gain, including beta blockers, several antipsychotics, steroids, and diabetes medicines like glipizide, pioglitazone and insulin. And health conditions like depression, hypothyroidism, and polycystic ovary syndrome (known more commonly as PCOS) have also been attributed to weight gain.
Poor sleep habits or inadequate sleep can also contribute to weight gain.
All of this means that, for most people, a New Year’s weight loss resolution will take effort to implement and maintain. But it’s entirely possible.
7 ways to create a realistic weight loss plan this year
To help make a plan to drop those stubborn pounds—and keep them off, follow these steps.
1. Introduce one habit at a time
One of the biggest mistakes that people make when it comes to weight loss is making too many changes at once. “That is overwhelming and generally unsustainable,” says Howard Rankin, Ph.D., a behavior change expert. “We don’t want to just change our behavior; we want that change to be maintained.”
Instead of deciding you’re going to make a dozen changes at once, choose one realistic behavior you’d like to modify at a time and then give yourself 30 days to turn it into a habit. For example, saying you’re going to the gym every day is going to be difficult to keep up long-term.
But, deciding to go two to three days a week is more sustainable and can help create a lasting habit. Getting enough sleep each night, reducing stress, or adding more vegetables to your diet are other habits you might want to think about adding to your plan. Just make sure you do it one step at a time!
2. Make it easier on yourself
When it comes to sticking to a weight loss plan, make it as simple as possible to stick to your goals. If you are trying to hit the gym those three days a week, add the time to your calendar so that you don’t book plans over it. Keep your gym bag in your car so it’s ready when you are.
Trying to eat more veggies? Instead of watching lettuce leaves wilt, you might start buying frozen or pre-cut vegetables to eliminate the hassle of prepping them, making it more likely that you’ll actually add more greens to your diet. These little shortcuts can make a big difference between abandoning a resolution and keeping at it.
3. Set specific, measurable goals
Setting a goal like “lose weight” is nice, but it doesn’t do much to get you closer to achieving it. Instead, experts recommend setting SMART goals: specific, measurable, achievable, realistic, and timebound. Deciding on your goal and how you’re going to work toward it makes it likelier that you’ll be able to stick to it, because you’ll have a plan of action on how to achieve it. Healthy weight loss is between one to two pounds per week—more than that puts you at risk for loss of muscle mass, bone density changes, or rebound weight gain later.
So instead of “lose weight,” your new goal might look like “lose 10 pounds over six months,” with details on how you’ll work toward it, ideas for how to deal with tricky situations like birthday dinners or cupcakes in the office, and even a plan for some treats along the way.
4. Have an accountability buddy
Everything’s easier with a friend! More importantly, being accountable to someone can be helpful when you’re struggling to stick to a weight loss plan. You can even use a smartphone app to keep you accountable or a Fitbit or a smart watch.
“Get meaningful social support that reinforces your efforts, holds you accountable, and gives your effort greater meaning through the social context,” Dr. Rankin says. “That could be a formal group, a coach, or an informal group. But that support has to be meaningful, not just a chat session.”
5. Choose things you enjoy
Too often, people force themselves to do activities or eat things they hate in the name of losing weight. Not only will that make it more difficult to stick to your plan, but it’ll also make you miserable in the process.
If you hate running, why force yourself to do it? Instead, you might try kickboxing classes or going on bike rides with friends. Not a fan of Brussels sprouts? Find another vegetable to add to your meals that you enjoy. Lasting changes require long-term commitment, and that’s much easier to do when you like what you’re doing.
6. Pick a diet based on your health condition
Choosing a diet by health condition can make it easier to stick to your New Year’s resolution. If you want to lose weight to address high blood pressure, for example, the DASH diet, which focuses on lean meats, whole grains, and healthy fats, is recommended. A diet for high cholesterol will focus on reducing red and processed meats and incorporating soluble fiber, like oatmeal, fruits, and veggies. Calorie restriction and portion control will help with weight loss and weight maintenance.
7. Chat with your physician about other options
Before making any drastic changes, it’s a good idea to get cleared by your healthcare provider if you’re thinking of adding exercise to your routine or trying a new diet. Depending on your circumstances, they might also recommend other options to help with your weight loss, like medication (or changing your current meds), surgery, or therapy.
