How to Reach Your Weight Loss Goals

It's hard to lose weight. A big reason why is that it requires us to change how we live. The first step in this journey is realizing that losing weight requires a permanent lifestyle change. No more fad dieting and no more ignoring the treadmill. Here are five tips to help you reach your weight-loss goals:

Develop a weight loss plan with your doctor
We can check for underlying conditions such as heart disease or osteoarthritis that could trigger a medical emergency once a patient starts exercising or dieting. Your doctor can also recommend how much weight you should lose by measuring your body mass index. A healthy BMI ranges between 18.5 and 24.9. You and your doctor can strategize on a long-term diet and exercise plan that gets you there.

Be realistic about weight loss
If your goals are too aggressive, they will be hard to reach, and you'll likely end up frustrated and feeling like you want to give up. I recommend losing no more than one to two pounds per week.

Track what you eat
Jotting down everything you eat in a food diary encourages you to track your caloric intake and be more conscious of your food choices. Most people should aim to eat no more than 2,000 calories each day, most of which should come from fruits, vegetables, unprocessed grains and lean protein.

Start exercising regularly
Just 30 minutes of cardiovascular activity, three days a week can help you control weight, and it doesn't have to include intense workout sessions at the gym. Try increasing your physical activity throughout the day by using the stairs, parking at the far end of the lot, or power walking on your 15-minute break. You can also track the calories you burn using a pedometer or calorie calculator.

Work out with a friend
Staying motivated with your diet and exercise plan is the hardest part of shedding unwanted pounds. Connect with people at the local gym or in your neighborhood who have similar weight loss goals. Plan exercises you both like and work out together.

Find a physician who can help you reach your weight loss goals. Call 513-585-1000.


​Dr. Dressler earned his Bachelor of Science in biology, chemistry and philosophy from Ball State University. Following that, he received his Doctor of Osteopathic Medicine degree from University of Health Sciences College of Osteopathic Medicine. Dr. Dressler holds a board certification in Family Practice.