{"id":47793,"date":"2022-01-04T09:30:51","date_gmt":"2022-01-04T14:30:51","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=47793"},"modified":"2025-12-17T18:39:44","modified_gmt":"2025-12-17T23:39:44","slug":"new-year-weight-loss-plan","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/new-year-weight-loss-plan\/","title":{"rendered":"How to create a realistic weight loss plan for the New Year"},"content":{"rendered":"

Being overweight or obese is<\/span> more common<\/a><\/span> than you might think. In fact, in the U.S., <\/span>more than 70%<\/span> of adults aged 20 and older are overweight or obese. That extra weight can affect your overall health and contribute to health conditions. It\u2019s one of the reasons why 3<\/span>1%<\/span> of Americans said that weight loss was one of their New Year\u2019s resolutions in 2026. Exercising more, eating healthier, and losing weight were the most common New Year\u2019s resolutions for 2022.\u00a0<\/span><\/p>\n

92% of adults who make resolutions don\u2019t follow through. So, if one of your resolutions is to embark on a New Year\u2019s weight loss challenge, how can you avoid the usual pitfalls and set yourself up for success instead? Read on to find out.<\/span><\/p>\n

Why you might consider losing weight<\/span><\/h2>\n

Being overweight or obese can<\/span> increase your likelihood<\/span><\/a> of certain chronic conditions, such as Type 2 diabetes, heart disease, high blood pressure, certain types of cancer, sleep apnea, arthritis, and high cholesterol. This proven, direct link to other health issues is the biggest reason that healthcare providers recommend you follow a weight loss plan.<\/span><\/p>\n

Jumping on a scale won\u2019t necessarily tell you if you\u2019re overweight or not.<\/span> \u201cEvery person has a unique body, so there\u2019s no simple formula for perfect weight for an individual,\u201d says William W. Li, MD, the medical director of the Angiogenesis Foundation and author of <\/span>Eat To Beat Disease<\/span><\/i><\/a>. \u201cThe key is to avoid gaining excess weight that is a risk factor for diabetes, heart disease, cancer and other chronic diseases.\u201d<\/span><\/p>\n

Body mass index<\/span><\/a>, or BMI, used to be the main way that health professionals determined whether someone was overweight or obese. In recent years, however, it\u2019s become one of several tools as BMI doesn\u2019t distinguish between body fat and lean muscle mass, particularly athletes or people who work out regularly. Waist circumference has become another popular way to measure abdominal obesity, or the<\/span> fat around your midsection<\/span><\/a>, which can be another indicator of healthy weight.\u00a0<\/span><\/p>\n

And then, of course, there\u2019s just the way you feel. You might not necessarily be overweight or obese, but if you have gained some weight and don\u2019t feel at your best, a realistic weight loss plan might help you feel better.\u00a0\u00a0<\/span><\/p>\n

Factors that contribute to weight gain<\/span><\/h2>\n

Losing weight is about more than just reducing calories.<\/span> \u201cMany factors<\/a> play into weight gain,\u201d Dr. Li says, \u201cincluding your risk profile for disease, whether you are physically active, your blood lipid, and your blood sugar levels.\u201d<\/span><\/p>\n

Genetics<\/span><\/a> play a role in someone\u2019s propensity for weight gain and even things like eating patterns. Lifestyle can have a big effect as well\u2014think someone who has an active job versus someone who sits at a desk with minimal movement all day. \u201cA sedentary lifestyle with a lack of being physically active most of the time is the biggest risk factor for weight gain,\u201d Dr. Li says.\u00a0<\/span><\/p>\n

Certain medications can also cause weight gain<\/span><\/a>, including beta blockers, several antipsychotics, steroids, and diabetes medicines like glipizide, pioglitazone and insulin. And health conditions like depression, hypothyroidism, and polycystic ovary syndrome (known more commonly as PCOS) have also been attributed to weight gain.\u00a0<\/span><\/p>\n

Poor sleep habits or inadequate sleep can also contribute to weight gain.<\/span><\/p>\n

All of this means that, for most people, a New Year\u2019s weight loss resolution will take effort to implement and maintain. But it\u2019s entirely possible.\u00a0\u00a0<\/span><\/p>\n

7 ways to create a realistic weight loss plan this year<\/span><\/h2>\n

To help make a plan to drop those stubborn pounds\u2014and keep them off, follow these steps.<\/span><\/p>\n

1. Introduce one habit at a time<\/span><\/h3>\n

One of the biggest mistakes that people make when it comes to weight loss is making too many changes at once. \u201cThat is overwhelming and generally unsustainable,\u201d says <\/span>Howard Rankin<\/span><\/a>, Ph.D., a behavior change expert. \u201cWe don\u2019t want to just change our behavior; we want that change to be maintained.\u201d<\/span><\/p>\n

Instead of deciding you\u2019re going to make a dozen changes at once, choose one realistic behavior you\u2019d like to modify at a time and then give yourself 30 days to turn it into a habit. For example, saying you\u2019re going to the gym every day is going to be difficult to keep up long-term.<\/span><\/p>\n

But, deciding to go two to three days a week is more sustainable and can help create a lasting habit. Getting enough sleep each night, reducing stress, or adding more vegetables to your diet are other habits you might want to think about adding to your plan. Just make sure you do it one step at a time!<\/span><\/p>\n

\t\t