Sustainable ways for weight loss and wellness: A dietitian’s guide
4 ways to make impactful weight, wellness changes
Are you starting 2025 with an extra 25 pounds? While you may be tempted to jump onto TikTok weight loss trends to slim down, Hoag Digestive Health Institute registered dietitian Chelsea Honrath, RN, cautions against setting unrealistic goals.
“This is the time of year when people think about losing weight, which is great. What is important is that the focus be on healthy living and sustainable weight loss, rather than obsessing over the scale,” Honrath said. “Leaning into nutrition and wellness can help people realize impactful – rather than drastic and short-lived – changes.”
Here, Honrath offers four considerations for supporting healthy living and sustainable weight loss.
Does hydration impact hunger?
Often our bodies think we’re hungry when, in fact, we’re actually thirsty, Honrath said.
“Hydration helps stop our brain from sending hunger signals to our body,” Honrath said.
By far, the best beverage you can reach for is water. With no calories and complete hydration, water is the best choice for weight loss and overall health. Sugary sodas and alcohol, on the other hand, are best sipped in moderation.
How does feeling full affect weight loss?
Intermittent fasting had a moment a few years ago, and it may still be right for you if you work with your doctor on a plan that gives your body the energy it needs to function well. The problem with diets that keep you hungry is that hunger itself is not a sustainable method for weight loss. We are designed to eat. So, instead, opt for healthy foods, eat slowly and pay attention to your body’s hunger and fullness cues.
How much of each food group should be in a meal?
When it comes to meal planning, more recent guidelines from the U.S. Department of Agriculture recommend thinking in quarters: one quarter whole grains, one quarter lean protein, one quarter starchy vegetables and one quarter fruit. These guidelines are referred to as the MyPlate method.
Does rest affect weight loss?
Doctors always suggest getting enough sleep for people who are trying to maintain a healthy weight, which begs the question: Wait, can I sleep off a few pounds?
“Not exactly,” Honrath said. “But lack of sleep can contribute to weight gain and make it harder to lose weight.”
One study even found that lack of sufficient sleep led to an increase in abdominal fat – a contributor to cardiovascular and heart disease.
Let Hoag help you tackle your weight loss goals and have a healthier New Year.