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| According to a 2024 Gallup Poll, 55% of U.S. adults want to lose weight. However, when it comes to actually working toward that goal, many are faced with hefty obstacles, including food cravings, food noise, and difficulty feeling full after meals.
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| To tackle these common challenges, we invited Lisa Valente, a registered dietitian, back to help us understand how to overcome barriers.
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| Psst: This question originally came to us through a Reddit AMA that Lisa hosted this year. Yes, the Healthline crew is on Reddit! Keep an eye out for news of future AMAs with our medical experts.
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You got this!
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
May 8, 2025 • 3.5 min read |
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| Q: |
I’m hoping to lose a few [pounds], but it seems like a huge hurdle. Do you have diet and exercise recommendations that could make the process more digestible? |
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| A: |
Starting a weight loss journey can feel very intimidating, so you’re not alone there. To help make the process feel less daunting, focus on one to two weekly goals instead of trying to overhaul everything all at once.
I also suggest setting goals around habits that support your overall health instead of just a number on the scale. For example, instead of making it your goal to lose 2 pounds a week, implement one of these actionable behaviors:
- Add a vegetable to dinner.
- Take one walk per day.
- Snack on fruit.
- Cook dinners at home.
- Create a consistent sleep schedule.
Depending on where you’re at, you may want to develop a stronger understanding of different foods and their nutritional value so that you can prepare yourself balanced meals. Similarly, you may want to familiarize yourself with the different types of exercise or explore beginner-friendly workout programs.
Whenever you’re trying to break old habits or develop new ones, it may help to incorporate these strategies:
- Start small and build gradually: You might consider using the SMART goal framework, which involves setting small goals that build toward your larger objective.
- Build changes into your routine: Consistency reinforces habits. If your goal is to work out twice a week, plan to go to the gym at the same time each day.
- Track your progress: Use an app or a pen and notebook to monitor how often you achieve your goals. This can help you stay accountable and motivated.
- Use your environment: Making small changes to your life can help you set yourself up for success. For example, if you hate gyms, set up an exercise space in your home instead.
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| Lisa Valente, Registered Dietitian
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| Live well |
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| Wellos: The Healthy Way to Lose Weight |
| Wellos’ tracking tools and personalized guidance can help you transform your eating habits and regain your energy and confidence. You’ll find helpful tools such as a library of over 5,000 healthy recipes and 1:1 chats with wellness coaches. The more you use the app, the better its recommendations and insights will be for your goals! Sign up for a 14-day free trial below. |
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| *Wellos is a sister brand of Healthline. |
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| What we’re digesting |
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