Weight Loss: How to Keep Your New Year Resolutions

Did you know four out of five people that make New Year’s resolutions will break them? A third likely won’t even make it past January.

Keeping your New Year resolution to lose weight can be a challenge. But it doesn’t have to be impossible.

With a little dedication and planning, you can reach your weight loss goals. To help set you up for success, Dr. Katie Hanisee, Archbold’s fellowship-trained bariatric surgeon and medical director of the hospital’s bariatric program, is sharing five fail-proof tips to help you keep your weight loss resolution in 2023.

Tip 1: Set Realistic Weight Loss Goals You Can Achieve

Setting realistic goals is key to achieving your health and fitness goals. For instance, start by setting yourself a realistic target weight loss amount, such as 1-2 pounds per week. However, it’s a good idea to talk with your physician first before you start any new type of weight loss program.

“You should always seek advice from your physician regarding a weight loss plan that will be best for you,” said Dr. Katie Hanisee, Archbold’s fellowship-trained bariatric surgeon and medical director of the hospital’s bariatric program. “Your doctor will ensure you have a realistic plan in place that can help you reach your weight loss goals in a healthy and sustainable way.”

Tip 2: Track Your Progress

Tracking your progress can help you stay motivated and allow you to adjust your goals if something comes up or if you crush them sooner than expected.

“Use a food journal to keep accurate records of what you eat and an exercise journal to track your workouts, so you can hold yourself accountable,” said Dr. Hanisee.

Dr. Hanisee also recommends taking progress pictures and recording measurements of your weight and body fat percentage every few weeks.

“Even though you don’t want to, when you first start your weight loss journey, TAKE THE PICTURES! You’ll be so glad you did when you look back at your progress and see how far you’ve come,” she said.

Tip 3: Maintain a Balanced, Healthy Diet

Eating a healthy diet is one of the most important steps you can take to lose weight and keep it off. Eating a diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help you reach your weight loss goals and maintain a healthy weight long-term.

According to Dr. Hanisee, eating a healthy diet can also provide your body with essential vitamins, minerals, and other nutrients it needs to stay healthy.

“When you make healthy food choices consistently, you can reduce the risk of chronic diseases such as diabetes, heart disease, and some types of cancer. Eating a healthy diet is an integral part of any successful weight loss plan, so if you’re looking to lose weight, it’s important to focus on making healthy dietary changes,” said Dr. Hanisee.

Tip 4: Exercise Regularly

When it comes to losing weight, 30 minutes of exercise per day is a great place to start. Exercise can help burn calories, build muscle, and increase metabolism, all of which are important for healthy weight loss. It also helps to reduce stress, improve mood, and boost energy levels.

And much like eating a healthy diet, regular exercise can help reduce your risk of certain diseases like heart disease, diabetes, and cancer, as well.

“Exercise is important to achieving overall health, and it’s a critical component for any successful weight loss program,” said Dr. Hanisee. “By making the commitment to exercise for 30 minutes each day, you can make great strides towards achieving a healthier lifestyle.”

Consistent physical activity can help you stay motivated to reach your weight loss goals, so find exercise activities that you enjoy. That way, you’ll be able to stick with them.

Tip 5: Find a Strong Support System and Stay Motivated

Having a strong support system can often mean the difference between success and failure when you’re trying to lose weight.

Dr. Hanisee says having people who understand what you are going through and support your goals can help you stay motivated and on track.

“A strong support system can provide accountability, assistance, and advice when you need it most,” said Dr. Hanisee. “Having someone to lean on can help you stay focused during challenging times, and their encouragement can be beneficial when you feel overwhelmed or discouraged. Your support system should help you stay positive and motivated. And most importantly, they should be there to celebrate right along with you as you reach your goals on your weight loss journey.”

How Archbold Bariatric and Weight Management Program Can Help

People suffering from morbid obesity often face life-threatening health conditions like an increased risk of heart disease and certain cancers. And though you know losing weight may be a matter of life or death, it seems like there is no solution in sight.

Archbold Memorial Hospital’s Bariatric and Weight Management Program offers a range of surgical and non-surgical weight-loss options. Our compassionate team of experienced bariatric surgery and weight loss specialists works with each patient to find the best options customized specifically for your weight loss needs. Our board-certified surgeon has performed hundreds of weight loss surgeries, and our bariatric and weight loss surgery program has also received Comprehensive Care accreditation from the Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program® (MBSAQIP®).

For more information on our bariatric and weight management services or to request an appointment, click here.