Your weight is more than just a number — it can tell a detailed story about your overall health.
In the United States, almost 75% of adults aged 25 and older are considered overweight or obese, and the number of overweight or obese kids and adolescents has also exploded.
Because of the serious health conditions that are linked to being overweight — such as heart disease, hypertension, stroke, type 2 diabetes, and certain cancers — these statistics make a worrisome statement about American health in the coming generations.
If you’re concerned about your weight, why not use the fresh energy of the new year as a springboard for a health transformation? By working toward a healthy weight, you’ll not only feel better and look fabulous, you’ll cut your risk for serious health troubles ahead.
Dr. Mingliarti Tjahjana and our caring team at One Health Medical Care are on your side, and we’re invested in helping you shed pounds in a sensible way, by eating a healthy diet, embracing exercise, and taming stress. With our help, you can make the lifestyle changes necessary to lose weight, keep it off, and live your best life.
If you’re not pleased with the number you see when you step on the scale, there are powerful strategies you can adopt that will truly make a difference and help you get to a healthy weight —so you can feel and look better.
Is your daily diet routine defined by fast food runs, on-the-go frozen meals, and other convenience foods? Though they may save you time, they’re also loaded with fat, salt, and preservatives. Experts are finding that ultra-processed foods, or UPFs, are quite harmful to our health.
And unfortunately, the “nutritional math” doesn’t work out so well, either: These types of foods offer an unhealthy combination of high calories and low nutritional value.
Instead, opt for nutrient-dense whole foods. Examples include fruits and vegetables, legumes like peas and beans, heart-healthy unsaturated fats like olive oil and avocados, whole grains, nuts and seeds, and fish like salmon, which is rich in brain-supportive omega-3 fatty acids.
One of the facts you’ve heard about successful weight loss bears repeating: by increasing activity and cutting calories, you can successfully shed pounds.
The recommended minimum amount of physical activity per week is 150 minutes, or 30 minutes a day, five days a week. You may need to do more for weight loss. Either way, if you approach exercise as a source of pleasure rather than torture, you’ll be much more successful at sticking with it.
Choose physical activities you actually enjoy, rather than ones that feel like drudgery. If you love dancing, opt for regular dance classes, or have some fun by taking a spin on your bike. You don’t have to put yourself through punishing “boot camp” routines to get results.
Remember, too, that activities like walking your dog, cleaning your house, or gardening count as physical activity.
Unfortunately, stress is an inescapable part of life. Obligations abound, from family duties to work responsibilities, and more. Sometimes, stress can trigger unhealthy responses, like overeating.
Effective stress tamers are just the things we’ve talked about here — eating well and staying active, as well as getting enough rest, engaging in a mindfulness practice like meditation, and doing things you love, like spending time with loved ones and pursuing a favorite hobby. Keeping stress at bay can also help you keep your weight where you want it.
Work your way toward healthy, sustainable weight loss by setting SMART goals. This acronym stands for:
With real-life expectations, you can expect to be more successful.
Your family and friends can play an important role in your weight loss journey. If you tell them about your goals, they can support you in many ways — and you may even end up inspiring them to get healthier in 2026, too.
We’re also here to help you reach your weight loss goals this year — and keep the pounds off for many years to come. Dr. Tjahjana consults with you about nutrition and exercise, can prescribe medications and supplements as needed, and offers ongoing support as you work toward your goal.
Call 571-572-9198 to reach One Health Medical Care in Reston, Virginia, today, or use our online booking feature to schedule a visit at your convenience.
