The start of 2025 has brought with it a renewed sense of commitment to New Year’s resolutions, and for many, weight loss is at the top of the list. With January being Healthy Weight Awareness Month, it’s the perfect time to focus on healthier habits and realistic weight loss goals. However, shedding excess pounds can be challenging, especially when striving to meet those resolutions. To provide expert guidance, MCM spoke with Patricia Hertz, a registered dietitian at the Center for Fitness and Health at Adventist HealthCare Shady Grove Medical Center in Rockville.
Setting Realistic Weight Loss Goals
Hertz emphasizes the importance of setting achievable weight loss goals. One method she advocates for is the S.M.A.R.T. goal framework, which stands for Specific, Measurable, Attainable, Relevant, and Timely. According to Hertz, setting overly ambitious goals can lead to disappointment and setbacks, making it harder to stay on track.
Mindful Eating and Portion Control
When consulting with her patients, Hertz often starts by helping them rethink their eating habits. One of the most common areas she addresses is portion sizes. She observes that many individuals struggle with overeating at night—whether that’s eating a late dinner or snacking late at night. Unless working a night shift requires those extra calories, Hertz advises people to have a larger lunch and a smaller dinner if they typically go to bed by 10 or 11 p.m.
Additionally, she warns about the pitfalls of eating out often. Restaurant portion sizes tend to be larger than what most people would serve at home, making it easy to consume more calories than intended. Along with mindful eating, Hertz stresses the importance of finding an exercise routine that fits an individual’s lifestyle. Whether it’s a daily walk, joining a gym, or simply walking more throughout the day, small adjustments can make a big difference.
Shed Smaller Amounts of Weight: Minor Adjustments
For individuals looking to lose smaller amounts of weight, Hertz suggests making small yet impactful changes to daily routines. Adding more fruits, vegetables, and fiber to your diet while cutting down on processed foods is a great place to start. Moreover, getting adequate sleep is crucial. Hertz explains that poor sleep habits can trigger hormonal imbalances that may make it more difficult to lose weight.
Stress management is another key factor. High stress levels can trigger hormonal responses that increase hunger and cravings, often leading to overeating and unhealthy food choices.
Losing Larger Amounts of Weight: A Lifestyle Change
For those aiming to lose 20 pounds or more, Hertz advises a different approach. “This isn’t just a diet, it’s a lifestyle change,” she says. Making sustainable, long-term changes is essential for successful weight loss. One of the most important aspects of a weight loss journey, especially for those losing significant amounts of weight, is incorporating adequate protein into your diet. As exercise becomes part of the routine, muscle mass can decrease, so it’s important to eat enough protein to support muscle repair and maintenance.
Hertz also highlights the importance of increasing fiber intake. Fiber not only aids digestion but also helps control blood sugar, blood pressure, and cholesterol, all of which are crucial for overall heart health.
The Dangers of Quick-Fix Diets
Hertz cautions against the allure of fad diets that promise rapid weight loss. While some may show short-term results, they often aren’t sustainable in the long run. “There is no quick fix,” she warns. Instead, people should focus on healthier, whole foods, be mindful of portion sizes, and find ways to incorporate exercise into their weekly routine.
Proven Diets: Mediterranean and DASH
While individual diets may vary, Hertz recommends two specific diets with a solid track record: the Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Diet. Both emphasize the importance of consuming fruits, vegetables, whole grains, healthy fats, and lean proteins, while limiting salt, sugar, and saturated fat.
Weight Loss Medications: A Temporary Solution?
While weight loss drugs have gained popularity in recent years, Hertz urges caution. Though many of these medications have demonstrated benefits in helping people lose weight, she is concerned about the long-term effects. She emphasizes that once patients stop taking weight loss medications, they need to adopt a healthier lifestyle to maintain their weight loss. Without lasting changes to eating habits and exercise, people may return to their previous weight.
Be Kind to Yourself: Embrace Setbacks
Finally, Hertz offers some important advice for those on their weight loss journey: be kind to yourself. “Set realistic goals, and remember that setbacks happen,” she says. If one meal or even one bad day of eating happens, it doesn’t mean all is lost. The next meal or the next day is always an opportunity to reset. It’s important to remember that no one is perfect, and weight loss is a gradual process. With persistence and patience, achieving your weight loss goals is within reach—and the reward will be a healthier, happier you.
Whether your goal is to lose a few pounds or embark on a more significant weight loss journey, making small adjustments to your habits, staying consistent, and adopting a balanced approach can lead to lasting success.
Related Topics:
What Mediterranean Food Is Gluten Free
