Starting the new year with a weight loss goal? Instead of focusing on a specific number, Sameer B. Murali, MD, a UT Physicians internal medicine specialist focused on medical weight loss management, encourages patients to reframe their perception that ideal weight equals ideal health.
“Remember, weight is simply a number. Weight loss could include water weight or even muscle mass, which will not improve overall health,” said Murali, an associate professor with McGovern Medical School at UTHealth Houston. “Body composition, specifically the body fat percentage, is much more relevant than our weight. Body fat percentage, which is different from body mass index (BMI), directly impacts important aspects of health such as cardiovascular risk and diabetes.”
Successful weight loss means long-term health changes. Timing, motivation, strategy, mindset, and a support system are critical. Jump-start your journey with these important tips to set yourself up for success.
1) Timing
When kick-starting a new health routine, timing it around a milestone event will amplify the chances for greater success.
“The new year, birthdays, weddings, or an upcoming vacation are all examples of how waypoints in life can inspire us to think differently about our health behaviors and how they relate to the future we envision for ourselves,” said Murali.
Anytime is a good time to start a healthy habit, but choosing the new year as a starting point is often easier to commit to.
2) Motivation
Before setting the goal, be sure to define the why.
“Individuals who can assign a deeper meaning and purpose behind what motivates them to make changes are much more capable of persevering through stalls and setbacks,” said Murali. “Wanting to improve your health and stamina so you can run in the park with your kids is much more powerful than wanting to lose weight for your wardrobe.”
Answer the question, “Why is this important to me?” and write your answer down with pen and paper.
3) SMART method strategy
The best strategy for managed, successful weight loss that lasts is to focus on behavior instead of a specific weight loss number. Begin with a series of small lifestyle changes that follow the SMART methodology. SMART stands for specific, measurable, achievable, relevant, and time-bound.
“When making a SMART goal, prioritize behaviors that will improve weight,” said Murali. “Focus on behaviors like sleep, meal planning, vegetable consumption, avoiding sugary drinks, resistance training, or walking. For example, ‘I plan on going to bed at 10 p.m. and waking up by 6 a.m. five days per week.’”
4) Happy warrior mentality
How you approach a goal specific to losing weight should include the right mindset – a growth mindset.
“A growth mindset embraces the idea that we can acquire new skills and learn from mistakes,” said Murali. “This perspective prioritizes the effort required to achieve goals over the ultimate outcome.”
Murali calls it the “happy warrior” mentality; staying positive during the journey will help you reach the destination. Losing weight and keeping it off is a journey that requires lifestyle change. Altering habits, routines, and traditions is not easy, but an optimistic outlook that embraces the change can help overcome difficult moments in the journey.
“It is an approach to weight management and wellness that helps individuals find incremental success and long-term health benefits from changes they implement,” explained Murali.
5) Goal sharing
Don’t keep this New Year’s resolution to yourself. Share your goal and create a support system.
“Goals are stickier when they are shared. Finding others who share your “why,” creating shared goals, and checking in with each other makes goal setting, goal getting, and goal achieving not only fun but also sustainable,” said Murali.
If you don’t know anyone with the same goal, embrace new group activities by starting a neighborhood walking group, joining group classes at a gym, or signing up for a new activity like pickleball or water aerobics.
It’s OK to ask for help
There will be setbacks and challenges. Losing weight and maintaining successful weight loss is not an easy journey.
“If you aren’t making progress, do what you would do in any other situation: Ask for help! Millions of people share your struggle. Find the support you need from a peer, a professional, or both.”
Simple lifestyle changes
A new weight loss goal doesn’t have to come with a steep price tag. You can begin a healthier lifestyle at home by incorporating extra movement and swapping out your grocery items.
Food substitution tips:
- Water infused with mint, cucumber, or cut fruit instead of sugar-sweetened coffee beverages, sodas, energy drinks, sports drinks, or juices
- Cauliflower rice instead of white rice
- Whole-wheat pasta instead of regular pasta
- Multigrain or whole-wheat bread instead of white bread
- Lean protein like chicken, turkey, or fish instead of red meat like beef, pork, or lamb
- Lentils and beans on a daily or weekly basis
- Low-fat or skim milk instead of whole milk, half-and-half, or cream
- Homemade fruit or vegetable smoothie instead of a milkshake
- Sliced vegetables like carrots, cucumber, or broccoli instead of potato chips
- Nuts and seeds to satisfy salty cravings
- Fruit to satisfy sweet cravings
