Top 5 Tips to Help Keep Your Weight Loss Goals On Track

According to the 2023 Forbes Health/OnePoll, the majority of Americans want to make 2024 a year of improved fitness. About 48% of people want to improve their overall fitness, 34% want to lose weight, and 32% want to improve their diet. Unfortunately, only 20% of those polled feel they have what it takes to keep those goals. 

Whether you're just starting or have been on this journey for a while, here are five practical tips to help you keep your weight loss goals on track, courtesy of Maria Cole, APRN, FNP-C, and our Enrich Health And Wellness team.

1. Set realistic and sustainable goals

Be specific when setting goals. This is true whether you’re writing a New Year’s Resolution related to exercise, losing weight, or reading books. Clearly define your weight loss goals, and make them specific. Instead of aiming for a vague target, such as "losing weight," set a concrete objective, like "losing 1-2 pounds per week." 

You can use a SMART goal framework to help set your goal. Here’s an example of what a SMART weight loss goal sounds like:

I will lose 10 pounds in the next 10 weeks by adopting a balanced diet, incorporating more fruits, vegetables, lean proteins, and whole grains while engaging in at least 30 minutes of moderate-intensity exercise five days a week. I will track my progress weekly through weight monitoring and daily recording of my food intake and exercise activities. I plan on achieving this weight loss goal by [insert date].

2. Prioritize nutrition and portion control

When it comes to weight loss, what you eat is just as important as how much you eat.

What you eat

If you stay within your calorie goals but only eat junk, your body isn’t getting the proper nutrients to function. That can lead to mood swings, irritability, brain fog, and an increased risk of health conditions such as heart disease, cancer, and osteoporosis. 

Because junk and processed foods have high caloric density, you may eat a lot before you feel full. That can sabotage your weight loss goals. 

Instead, focus on nutrient-dense foods rather than calorie-dense foods. This includes fresh fruits, vegetables (especially dark leafy greens), lean protein, and 100% whole grains. Not only does your body need the nutrients in these foods, but nutrient-dense foods also help you maintain a healthy weight.
How much you eat

Even the healthiest food can put you over your calorie limit if you overeat. Use smaller plates to control portions and avoid overeating. Learn to listen to your body's hunger and fullness cues.

How you eat

Pay attention to your eating habits to identify your body’s cues.  Avoid distractions like watching TV or using your phone while eating. Eating mindfully allows you to savor your food and recognize when you're satisfied.

3. Exercise consistently

Incorporate physical activities you enjoy into your routine. Whether walking, cycling, dancing, or yoga, choose activities that make you look forward to staying active. That’s key to sticking with your goal well into 2024 and beyond.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days. 

4. Drink more water

Drink plenty of water throughout the day. Sometimes, your body can mistake thirst for hunger. Staying well-hydrated can also help prevent unnecessary snacking.

5. Build a support system

Share your weight loss journey with friends, family, or a support group. Having accountability partners provides encouragement and motivation during challenging times.

Need help reaching your goals?

Even with the best intentions and diligence when it comes to working out and eating right, losing weight isn’t always easy. The good news is that our team at Enrich Health And Wellness can help you keep your wellness goals 一 including weight loss 一 on track. Maria Cole, APRN, FNP-C, and our team offer weight loss programs that include lifestyle changes, accountability, vitamin injections, and natural supplements.

Depending on your specific needs, you may also benefit from weight loss medication, such as:

• Semaglutide
• Thermogenics – Phentermine
• Low-Dose Naltrexone
• Lipotropic injections
• CJC 1295 + Ipamorelin

Kickstart your goals in 2024 and partner with us on your weight loss journey. Schedule your weight loss consultation by calling 830-240-2540 or simply click here.