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Effectively Losing Weight this Year

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Laura Tenbus

January 18, 2019
Whatever the motivation, one of the most common New Year's resolutions is to lose weight. Weight loss is a great way to gain self-confidence, but it has health benefits that go far beyond that. It can help reduce joint pain, manage diabetes, lower cholesterol, improve sleep, lower your risk of cancer, and much more. Even minor weight loss can have significant impacts on both your physical and mental health. For example, did you know that every pound you lose takes 4 pounds of force off your knees?

There are endless products and programs that claim to help people reach their weight-loss goals. The instant gratification of fad diets can be very tempting, but remember that they aren't a sustainable way to lose weight. The safest and healthiest way to lose weight is gradually (around 1-2 pounds per week) over time. While this doesn’t have the same immediacy as many popular diets, it has a longevity that extreme diets do not. Here are some tips for getting started on a healthy weight-loss journey!
  • Understand your motivation. Why are you trying to lose weight? Is it to manage diabetes or lower your cholesterol? Do you feel like you can’t keep up with your kids? Understanding the “why” behind your goal makes it easier to stay motivated.
  • Reflect on your personal challenges. Are you a stress eater? Do you eat too much fast food? Once you pinpoint exactly what you’re struggling with, you can make goals to directly address those issues.
  • Think small. Start with achievable goals. Instead of saying you’re going to lose 50 pounds, think in terms of incremental weight loss. When your goal is too big, it’s easy to become discouraged and go back to your old habits.
  • Practice healthy habits. Stay hydrated, exercise, and eat healthy foods! Simple healthy lifestyle changes can make all the difference in the world. You’ll feel better and have a great baseline to kickstart your weight loss.
The best way to get started is to talk to your primary care physician (PCP) about making healthy and realistic goals. GBMC Health Partners Primary Care practices focus on overall health and your PCP will help you determine what is healthy for your whole body. Check out this video to see how GBMC supports patients throughout their weight-loss journey. Our team of physicians, nurse care managers, care coordinators, physician assistants, behavioral health consultants, medical assistants, and diabetes educators is dedicated to providing the best possible care to all of our patients. To make an appointment or find more information about GBMC’s primary care practices, visit
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