In theory, losing weight should be simple—burn more calories than you eat. But in real life, old habits and busy schedules often get in the way, and losing weight—and keeping it off—is hard. Whether you choose to lose weight on your own or with help from weight loss drugs like Wegovy®, Ozempic®, or Mounjaro®, it’s important to have a plan that will help you stick to healthy habits during and after weight loss.
In this Q&A, Taylor Stein, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, shares how to develop an effective weight-loss program that will help you achieve your goals in the long term for a healthier you.
Note: It is important to consult your physician before starting a weight-loss program, especially if you have health issues.
Taylor Stein, RD
What does a safe, long-term, effective diet plan consist of?
You need to customize your weight-loss plan to your personal needs, and that includes taking into account any food preferences, health issues, or physical limitations you may have when it comes to diet, medications, and exercise. Instead of trying to make huge changes, focus on making small adjustments to your current routine you can gradually increase over time, which will allow you to maintain a healthy weight, and habits, for life.
How can I create goals and stick with them?
First, you need to establish why that goal is meaningful in the first place. That might mean focusing on health goals—for example, reducing your cholesterol or lowering your blood pressure, instead of achieving a smaller waistline. Once you establish your “why,” plan what specific steps you will take to reach your goal, and stick with them.
For those who lose weight successfully, what do they typically do right?
They discover behavioral changes they can maintain. Examples include quitting alcohol, meal planning, or developing an exercise routine you love. They also tend to establish a new relationship with food—identifying food triggers and reestablishing what it means to eat healthfully and enjoy food. This is also the case if you are taking weight-loss drugs to lose weight. If you do not establish maintainable eating and exercise habits, there is a greater chance you will regain weight when you go off the drugs.
How many calories do I need to cut?
Start small, for example, by reducing your calories from your baseline (the number of calories you burn at rest plus calories burned through planned exercise and daily activity) by 250 calories. Depending on how much weight you need to lose, you may want to reduce even more calories gradually over time, but do not cut more than 800 calories a day. What you eat also matters. Fruits, vegetables, and nuts are effective for losing weight.
Why is it important to prevent muscle loss as I lose weight, and how?
When you cut calories, your body draws energy from both fat and muscle, especially if you are taking weight loss drugs. This potentially leads to health problems like bone loss. To prevent this, eat a lean protein with every meal and snack, and incorporate resistance strength training two-to-three days a week.
What else can help me lose weight?
Other factors that affect weight loss include managing stress, getting enough sleep, and having a good support system. Stress and lack of sleep can affect each other, and that in turn can affect your eating habits and energy levels.
***The Mount Sinai Physiolab is offering a limited time discount to all clients on follow-up assessments when purchased with an initial assessment to monitor progress throughout the new year. It also offers a 25 percent discount on initial and future assessments specifically for Mount Sinai staff and students. The Mount Sinai Physiolab does not currently accept insurance but does accept health savings account (HSA) or flexible spending account (FSA) debit.***