New Year, New Goals: A Realistic Guide to Healthy Weight Loss

Setting a New Year's resolution to focus on your health is a great step! Figuring out where to start can feel overwhelming. With so much information online, it’s easy to get caught up in unrealistic goals or trends. We are here to help!  

If you take one thing away from this post, I hope it is this: there are no quick fixes or hacks; if you’re looking to lose weight in a healthy, sustainable way, consistency is key. This post breaks down what realistic progress looks like, how to build healthy habits, and what to watch out for along the way.   

In this blog post, we’ll explore key facts and information on weight loss to ensure you can approach losing weight in a healthy and effective way. It is important to understand how to lose weight the right way to ensure you prioritize your overall health and any progress you make isn't lost. Keep reading to learn about different aspects of losing weight and how small changes can add up from our Adolescent Medicine residents at the Ybor Youth Clinic.

Q: What’s a realistic and healthy weight loss goal?  

A: Slow and steady is the way to go on this! A safe goal is 0.5 to 2 pounds per week. This is about 4 to 8 pounds per month and supports sustainable changes.    

Q: What types of exercise are most effective for weight loss, especially for someone with a sedentary lifestyle? How much physical activity should I aim for each week? 

A: If your current workout routine is minimal to none, start simple:  

• Walking: 30 minutes a day makes a huge difference.  

• Bodyweight exercises: Squats, lunges, and push-ups help build muscle (and you can do them while watching your favorite shows!).  

• Fun cardio: Dancing, jump rope, or biking—anything that gets your heart rate up.  

• Strength training: Lifting weights or resistance bands helps burn fat AND keeps your muscles strong.  

  
  

Recommendations for teens are at least 60 minutes of moderate to vigorous physical activity per day. However, if 60 minutes per day isn’t realistic for you, start with 30 minutes and build from there. Your weekly workout routine can vary based on your preferences. Staying active should be something you enjoy! Mix in muscle-strengthening exercises, aerobic activities, and bone-strengthening activities.    

Q: Are there any exercises I should avoid?  

A: If you’re new to exercise, it is best to avoid high-impact workouts (like HIIT) and heavy lifting at the beginning of your journey. Your body will eventually adapt, and you WILL get there. Until you build strength and endurance focus on low-impact training. Going from zero to 100 overnight is where injuries occur.   

Q: What’s the best way to track my progress?  

A: Even though this post is about weight loss, the scale is not always the best indicator of progress! Your body goes through changes DAILY and this can be reflected on the scale in fluctuations in weight. Your energy levels and overall well-being are some of the best indicators of progress. You will also be able to see physical fitness improvements in the weight you lift, the distance you run/walk, and how many squats you can do. After some time, your clothes might fit differently, and your body measurements (waist, hips, thighs) might change. What’s most important is how you FEEL.   

Q: How often should I check in with a healthcare provider?  

A: Standard check-ins with a doctor or dietician are every 2-3 months, especially at the beginning of significant lifestyle changes. If you have additional health concerns (PCOS, thyroid issues, etc.), you may need more frequent visits.  

Q: Do you have recommendations for apps or tools to help with tracking food, exercise, or progress?  

A: Yes! Tracking can be helpful but shouldn’t become obsessive. There are PLENTY of apps out there, here are a few:  

• MyFitnessPal – Meal tracking.   

• Nike Training Club – Free workouts  

• Strava or Fitbit – Step tracking  

• Headspace – Mindful meditation for stress relief, motivation, and focus  

Q: How can I make sure I’m losing fat, not muscle?  

A: Strength training is key! Incorporate strength training into your weekly routine, at least 3 times per week. Fuel your body! Avoid restrictive diets. Your body needs protein to build muscle and to support muscle repair. If you’re losing weight too fast (>2 pounds per week), you’re likely losing muscle too.  

Q: What should I do if I hit a weight loss plateau?  

A: It happens! Several things can cause plateaus. Here are some things to reflect on:  

• Switching up your workouts (it might be time to increase intensity or add more variety to your routine)  

• Reevaluating nutrition (Are you eating enough protein? Too many processed snacks? Balance meals with protein, fiber, and healthy snacks)  

• Prioritizing sleep & stress management (BOTH affect metabolism more than you think!)  

Q: Any warning signs that I’m approaching weight loss in an unhealthy way?  

A: Yes, here are some red flags to keep in mind:   

• Are you skipping meals or obsessing over calories  

• Exercising excessively (more than 2 hours a day) to “burn off” food calories  

• Cutting out entire food groups (unless for medical reasons) or restricting excessively  

• Feeling guilty about eating  

If you answer YES to any of these questions, it is important to speak to a trusted healthcare professional.   

Q: Could a medical condition or medication be affecting my weight?  

A: Yes. Several conditions can make weight loss more difficult. These include conditions like PCOS, thyroid issues, and diabetes. Some medications (like certain antidepressants or birth control) might also have an impact. If you suspect this, check in with your doctor for guidance.  

We hope this guide gives you a helpful starting point. Healthy weight management is about building strength, improving your overall well-being, and developing confidence in your body. Focus on making small, sustainable changes, and remember that it’s okay to ask for help when you need support. Progress takes time, but every step forward is worth it. You got this! 

Jessica Holler, MD  

PGY-2 USF Pediatrics  

Ybor Youth Clinic  - You can learn more information about making an appointment here!