Doctor shares how to lose weight permanently, tricks to avoid dieting fatigue

You’ve heard it all before – you need to eat less and move more to lose weight.

While cutting calories and hitting the gym are popular ways to start the new year, dieters often regain the pounds they’ve lost because they set unrealistic goals.

Before you get in line for the treadmill and jump into the exhausting, never-ending cycle of dieting, I have seven tips to make your New Year’s resolution to lose weight more successful.

Avoid drastic changes in your eating habits

First, you need to consider your body’s biology, which naturally changes over time. Genetics contribute between 40% and 70% of what determines a person’s weight, and the rest are environmental factors such as diet, exercise, medications, stress, sleep patterns, and general lifestyle choices.

Think about your current lifestyle and slowly make changes that you can turn into long-term goals. If you are a person who likes to go to a steak house every week and your plan is a vegetarian diet, it is unlikely that you will maintain that lifestyle for long. Try to avoid significantly changing your life.

A simple diet change is to empty your snack drawer of high-calorie foods like ice cream and chips. Choose healthier things like seaweed, an apple or berries. Roasted chickpeas can also give you a crunchy and delicious feeling.

Look at the clock

Another easy change is to stop eating carbs after 6 p.m. This is a critical time for the body to store fat.

When you stop eating for the night depends on your schedule, but I generally recommend that you stop eating for at least three hours before bed.

Beware of trends that do more harm than good

You don’t need to spend a lot of money on the latest programs to get the best weight loss results.

One fad I would avoid is juicing. Juicing releases the sugar from fruits and vegetables and doesn’t actually help us lose weight because we absorb the sugar.

Instead, you can make a protein meal replacement at home using protein powder, any juice, and up to a cup of fruit.

Trendy acai bowls can also be high in carbs and sugar. Choose Greek yogurt and fruit instead.

Consider your triggers

Psychological barriers can derail any weight loss plan.

It’s a good idea to record your eating — and accompanying emotions — to identify triggers for unhealthy eating habits and see if a cognitive behavioral therapist is right for you.

Don’t rush to the gym

Everyone hits the gym on January 1st, but the crowds usually dissipate by February as the initial motivation fades.

You need to think about the steps you can take before you hit the gym so that your exercise program sticks. Watching videos online allows you to set aside time for training and learn proper form and technique.

Buying resistance bands or light weights can also help you get started. Then, you can hit the gym in the spring with a new mindset.

Design a reward system

Celebrating progress can keep you motivated.

Try stimulating yourself with a vacation or a new outfit. I recommend taking pictures every week to see how far you’ve come. You may also want to consider healthy competition between friends or colleagues.

Don’t be afraid to ask for help

Some people may not be able to reach their goal weight with diet and exercise alone. For these patients, we can recommend medications.

You are a candidate if your body mass index is 27 and you have weight-related conditions such as diabetes or high blood pressure or your BMI is 30, regardless of your medical history.

For those who are not achieving optimal success with lifestyle changes or medication, we may also consider bariatric surgery.

You may qualify if you have a BMI of 35 and weight-related conditions such as diabetes or heart disease or a BMI of 40, regardless of your medical background.

Ask your doctor for a referral to a weight management center, which can determine appropriate treatment options.

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Holly F. Lofton, MDis the director of the Medical Weight Management Program. She combines scientifically proven weight loss techniques with medication and behavior modification to suit each patient’s needs.