How to lose weight in 2025

As the new year begins, many people are setting resolutions to eat healthier, stay active, and manage their weight through dieting. Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and the editor of "The Mayo Clinic Diet," offers some valuable insights on weight management.

Dr. Hensrud advises, "Don’t set too lofty a goal, and don’t focus only on weight." He adds, "I see people who understandably want to lose 50 pounds, but the example I use is that trying to lose 50 pounds is like saying, 'I want to make a million dollars' without having a solid financial plan. The process of how to do it is much more important than the outcome."

The key message from Dr. Hensrud is to focus on the process of making lifestyle changes in diet and physical activity. This approach will best help achieve the goal of weight loss. He recommends starting with small, sustainable changes that can be maintained long-term. "Practical, realistic, and enjoyable steps are key," he says. He also cautions against drastic plans that are hard to maintain, such as exercising for two hours a day, as they often lead to burnout.

“This doesn’t have to be drudgery. Eating healthfully, living a physically active lifestyle, and managing weight can be an enjoyable process,” Dr. Hensrud explains.

Where to start?

Dr. Hensrud points out that there are many programs available, and he encourages people to find one that promotes health and weight loss.

"If people ate only 500 calories from jelly beans, they’d lose weight. But obviously, that’s not the healthiest way to do it," he says.

Dr. Hensrud supports the Mayo Clinic Diet, which is available as both a book and an online program. This program focuses on sustainable lifestyle changes, such as eating more fruits and vegetables, getting regular physical activity, and building healthy habits over time.

“Our online program has many different tools and resources to help people lead a healthier and more enjoyable lifestyle,” says Dr. Hensrud. These resources include tracking diet and physical activity habits, ideas for recipes and meal plans, social support, and more.

The program also offers group coaching and integrates with fitness devices. "It's a lifestyle that anyone can do, and it can be effective in helping people manage weight and improve their health," Dr. Hensrud adds.

In summary, Dr. Hensrud encourages people to focus on sustainable lifestyle changes rather than setting unrealistic goals. By taking small, manageable steps, individuals can achieve lasting weight management and improved health without the frustration and burnout that often accompany extreme diets and exercise plans.

What is the maximum weight loss in a year ?

here is no fixed limit to how much weight a person can lose in one year, as the amount of weight loss that is achievable will depend on a variety of individual factors, including starting weight, age, sex, genetics, and lifestyle factors such as diet and exercise.

In general, a safe and sustainable rate of weight loss is considered to be around 1-2 pounds per week, which translates to 52-104 pounds over the course of a year. However, it's important to note that the rate of weight loss will likely slow down as you progress, and you may experience temporary plateaus or fluctuations in weight due to factors such as water retention or changes in muscle mass.

Additionally, rapid or extreme weight loss can be dangerous and may lead to nutrient deficiencies, muscle loss, and other health complications. It's important to aim for a balanced, nutrient-dense diet and a moderate amount of exercise to promote sustainable weight loss and overall health.

Ultimately, the most important factor in achieving and maintaining a healthy weight is making sustainable lifestyle changes that are enjoyable and realistic for you. It's always best to consult with a healthcare provider or registered dietitian for personalized advice and guidance on achieving your weight loss goals.

How much weight can I lose in 1 year ?

This can be accomplished through diet, exercise, or a combination of both. Making lifestyle changes may seem like a daunting task, but it's important to remember that even small changes can lead to big results.

If you're not sure where to start, talk to your doctor or a registered dietitian for help creating a plan that's right for you.

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