How to Lose Weight in 2013

| December 28, 2012 | 94 Comments

With 2013 starting in just a few days, chances are that you’re thinking hard about your new year’s resolutions! Whether you’re one of the few that actually stick to them or, like most of us, you forget about your resolution by the beginning of February, setting goals for the year is something that the majority of us do every December. If you went around and polled most of the moms you know, my guess is that many will be resolving to lose five, ten, 20 or 50 pounds in 2013. You might also be wanting to either tone up or lose a lot of weight. Here are some hints and tips to get you started toward a healthier you:

  • Be realistic. Whether it’s the last 5 pounds from the last baby or 50 pounds that you’ve been carrying around for a decade or more, you didn’t put the weight on overnight and it’s not going to come off overnight. According to the Centers for Disease Control and Prevention, a safe rate of weight loss is one to two pounds per week (though you might lose a bit more the first week or two of a diet). If you lose one pound per week starting now, by next Christmas, you’ll be 50 pounds lighter, assuming you have that much you can safely lose! So don’t lose hope, but don’t expect a miracle, either.
  • Remember that weight loss is all about calories in versus calories out. In order to lose one pounds, you need to burn off or cut back 3,500 calories. So if you can burn off 250 calories per day through exercise and cut back 250 calories per day by cutting back portion sizes a bit, you will lose one pound per week. If you can double both of those numbers, you can lose about two pounds per week, which is the maximum that you should be striving for.
  • Instead of counting calories, consider simply changing your focus. If you concentrate on filling half your plate with fruit or veggies (raw or cooked in a way that doesn’t add fat or sugar) at each meal, using low-fat or skim dairy products whenever possible, eating lean protein like white meat poultry and fish, and choosing whole grains over white ones, you may lose weight without trying too hard. Allow yourself 50 or 100 calories of “junk” food each day in order to avoid feeling deprived.
  • In the same respect, try to go for a brisk 30-minute walk each day (or three, 10-minute walks if that is easier for you to fit in) and doing things like parking at the far end of the grocery store parking lot and taking the stairs instead of the elevator. These little changes can burn enough calories that you’ll see some progress even without counting the number of calories that you are burning.

Try to make one little change at a time. This will make it easier for you to stick to your goals. For example, arrange to meet a friend for a walk three mornings per week. That will start you toward your goal of better health. Next, switch to drinking only water with meals, instead of sodas or fruit juices. Then make it a goal to add a piece of fruit and a fresh vegetable to each day’s menu. Little things like this add up and can yield big results!

It should go without saying that you should check with your doctor before starting any weight loss plan. He can give you some tips and hints, and can also help you find a reasonable weight loss goal. He will also tell you if you have any health problems that would preclude heavy workouts or certain diets.

Is weight loss one of your resolutions for 2013? Instead of leaving that as your resolution, boost your chances of success by choosing one small thing to change starting next week. What will you start with?

We also offer Medifast Coupons for those who are looking for a structured diet plan.

Comments (94)

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  1. Tiffany Segress says:

    These are great ideas! I need to lose a few pounds, so I will definitely remember to follow these tips!

  2. Maria Delgado says:

    Great tips!

  3. Jennifer Kreisler says:

    I just have to be strict. As soon as I take it easy I eat whatever. Grrr.

  4. Maria H says:

    Great ideas! One of my goals for 2013 is to get in shape…..thanks!

  5. Allyson Tice says:

    Definetly some great tips for me! I hope that I can follow them in the newyear! i have struggled with my weight forever and every year i say this is gonna be the year… well 2013 this IS the year! I gotta get healthy for myself and my kids!

  6. Trish F says:

    Thanks for the tips. I find the more motivated I am or dedicated is when I have the most success no mater what diet I am on.

  7. Elizabeth Lehr says:

    thanks

  8. Britni Nolen says:

    Thanks for the tips! I will use them as I continue to try and stay in shape!

  9. Theresa Reed says:

    Great tips. Hopefully I can do this and keep the weight off. Thanks for sharing.

  10. Julie Wood says:

    It is terrible trying to stay on a diet during the Holidays, but I am going back to my diet in the New Year! I can not continue to eat like this. I am buying healthier foods and not eating take out!

  11. Stephanie Larison says:

    Great tips. Esp. the one about realistic. I have a lot of weight to lose and I get so frustrated seeing the scale go down so slowly when I try. I need to set smaller, more realistic goals for myself.

  12. Lanie says:

    Thanks for these tips. I know I easily get discouraged if I do not see the results I want. This year I am going to take a different approach to weight loss. I am going to take it one day at a time and find creative ways to stay motivated.

  13. Holly Trudeau says:

    Great tips! Especially changing your focus instead of counting calories! This is the year I get back in shape if it kills me!

  14. Tammy S says:

    Thanks for the great tips. we will take any help we can get.

  15. within a year i have lost 50lbs.. and it is so difficult to stay on a diet or whatever else ppl do to lose weight.. i had surgery in august, i couldnt do anything for like 2 weeks.. all i did was sleep. and September i had out patient surgery. so again.. couldnt do anything.. So since August i have been lacking.. and unfortunately i’ve gained a lil back.. I normally dont make resolutions.. boy this year im hitting it head on! I’ve been big my whole life and 50lbs dont seem like a whole lot.. but when its on you it is! and i wonder what 75lbs would be! then maybe 100.. Well all i can say is I GOT THIS!

  16. Andy Grice says:

    My resolution is far fetch, I balance out my salts and my sugar intake.Those are good tips.I just walk until I get my goal mileage. I would like to walk up to 45 miles a day.Thus burning my calories off as i walk,especially in this cold weather.

  17. Linda Finn says:

    I would like to loose about 80 lbs this year.
    Linda

  18. Fee (Phyllis) Roberts says:

    I see women struggling everyday with their wait. I gained 72 lbs when I was pregnant with my youngest daughter and I lost it all within 6-7 months. I ate soup. People underestimate soup. It is a well balanced meal. Most soups have everything you need to feel good and look good. I still eat soup at least 2-3 times a week.My daughter is 21 and I’m the same size now as I was when I got pregnant with her. All because of soup =D

  19. Kati says:

    Thanks for the tips! I lost almost 40 pounds from March to July this year. It was really fun. I gained some of it back over holiday. Could use that little motivational push.

  20. juli guthrie says:

    Great tips for a goal I have this coming year. The one we all need to remember is the be realistic part.

  21. Choua Vang says:

    Thanks for these great tips. I could use them for the new year.

  22. Mikki Cross says:

    Great ideas. I just have to wrap my head around it going very slow. I am impatient and there lies my problem. I want to lost that weight yesterday. My bigest problem is that I don’t exercise enough. I put it off all day, making one excuse after another…and then by the time evening rolls around, I’m tired or want to watch some tv. I just have to resign myself to “one day at a time”.

  23. Jamie Myers says:

    Thanks for the tips

  24. Jennifer Keene says:

    I really like this article, some great suggestions.

  25. April Skidgel says:

    Thanks for the great tips. I think the one that stuck out to me is to remember to make small steps, one little change at a time. I think we live in a society that has us wanting it ‘right now’, we tend to gear toward fad diets that promise results quickly. I have done those and have gained weight back. If I put to use some of these tips and go slow I’m sure it will be a positive result for the upcoming year 😀

  26. Richard Hicks says:

    Super tips. Eat smaller portions and add in a little exercise. Lose it gradually!

  27. Liz says:

    I have been on myfitnesspal.com for a while now – started around 204 and now I’m at about 190, but should be less. My first goal weight is 175 and then 150.

  28. Maria Delgado says:

    Gotta lose my baby weight this year!

  29. Tara Berke Torres says:

    I’m going to get back to Weight Watchers this year.

  30. Debbie says:

    Thanks for the encouragement. I do set goals each year and I accomplished most of my goals in 2012… one I did NOT accomplish was exercise and eat better. I want to be more healthy at the end of 2013 so I will strive to exercise more and try and eat more healthy each day, each week… and concentrate on that and not on the lbs. I need to loose.

  31. denise smith says:

    thanks for the great tips

  32. Sarah says:

    My biggest issue is portion control. If I am able to stay within the RDA guidelines of serving size I will be successful.

  33. Sherry Lochner says:

    Needed this! Thank you so much!

  34. JJ Caraway says:

    I struggle with my weight and really need to stick to my diet this year so I can start losing at a healthy rate to keep it off one day at a time. That’s my New Years Resolution, thanks for encouragement.

  35. Athena says:

    Glad I came across this, Im going for a fitness appt tomorrow & these are awesome tip for the questionaire that I have to do! I also pinned this so I can come back & read it often. tink4everbell at yahoo dot com

  36. Renee Harris says:

    Great tips! Thanks!

  37. Heidi LeMay says:

    I really would like to lose about ten lbs. This article has some really good ideas.Thanks

  38. LC says:

    Great ideas! One of my goals for 2013 is to get in shape…..thanks!

  39. Deb Pelletier says:

    I made a cope of the page , I do most of these ideas. Thanks

  40. Tara says:

    My goal is to loose about 50 pounds that keep going farther from that point on 🙂

  41. Bidisha Banerjee says:

    Great tips to lose weight.

  42. Mary Lee says:

    Thanks for the tips!

  43. Ashima Gupta says:

    wowww….. nice tips… thanks 🙂

  44. Vanessa Katherine says:

    I want to lose my baby weight! This will help with me!

  45. Wendy T says:

    Number two is it….it’s simple science.

    I speak to this as someone who has lost over 20 pounds this year.

  46. Change is difficult for sure but habits will be formed anew if the goals are not too lofty.

  47. Stacey L says:

    thanks for the great tips to start my weight loss in 2013

  48. Stacy Bauer says:

    I’m looking forward to taking the 30 minute brisk walk each day and staying away from salad dressings, except for olive oil and balsamic vinegar!! Thanks for the advice!!! I Turn 50 on January 22, and I will start this tomorrow!!!

  49. Wendy Pogrant says:

    These are great ideas! I need to lose a few pounds

  50. Cynthia Renee Phillips says:

    Love the ideas they will come in handy for my goal!!!

  51. tia demoss says:

    thanks for the tips

  52. Dora says:

    Happy New Year!!!

  53. Lindsay says:

    I have noticed that sometimes the notion of “I will lose weight this year” gets lost after the first month. I try to resolve to work on my attitudes instead. I resolve to make myself a priority and my health is on the top of that priority list. “I choose to be healthy.” 🙂 That is my resolution.

  54. Carol Denny says:

    Thanks for the great tips!

  55. Debi H. says:

    All of your advice makes so much sense. I think sometimes we thing we have to be extreme when it really is pretty simple. We used to count calories and keep track that way but I found changing the way I ate to be much easier. Lots of veggies and fruit and limit or eliminate if I can…processed foods, sugars and white flour (very hard to do).

  56. Nancy Hilderbrand says:

    need to loose weight so I will follow your rules

  57. zahara anwer says:

    Thanks for the tips, hope it works out and helps me to loose weight soon! lovely tips again!.:)good work!

  58. Jo-Ann Brightman says:

    Thank you for the tips. Too many people don’t realize that it takes time to lose weight. Happy New Year

  59. Tina Seagraves says:

    easier said than done I believe..lol

  60. Debbie Fitcher says:

    Thanks for the tips.In the past I had just taken smaller portions and had lost weight,But never stuck to it.Maybe if I eat more veggies and just try to lose a pound or two a week I won’t give up.

  61. CONNIE says:

    THANKS FOR IDEAS

  62. rishabh says:

    Thanx a lot for these tips…… I will surely try them 🙂

  63. Heidi LeMay says:

    I am going to start off the new year with trying to eat healthier. Like you said,a little at a time.I really have to change what I snack on first.

  64. Carla Bonesteel says:

    I have been struggling with this forever. Weight Watchers worked great, but it came to a point where I couldn’t afford it, so I stopped tracking online, and gained it all back…I need a free, easy way to do this, where I’m being held accountable, and there’s some fun involved. I absolutely HATE dieting, but it has to be done.

  65. RonLeyba says:

    Great practical tips. Perfect for me to start 2013 the right way.

  66. Julie Wood says:

    Do not do crash dieting because it does not work. Make sure to exercise and find ways to bet more fiber and drink a lot of water when trying to lose weight! I liked so many of your tips, and it was so helpful reading this information today.

  67. Theresa says:

    Thanks for the tips!! I’ve lost 20lbs so far but got stuck. I ended up stopping for a month and I am trying it back out again : )

  68. sherry b says:

    The diet coupons really make sence. thanks for shearing.

  69. Kayce says:

    I am now back in losing my weight! I stopped my workout at the gym for the whole month of December and I noticed that I really gained weight after a month of not having an exercise. Gosh! I really need to shred off some pounds and to get rid of my bulging tummy.

  70. Catherine McKeever says:

    I have the goal to get healthier this year, walking more, excercising more, and trying to eat better and get more sleep at night. I want to be healthier and stronger to be able to hike and run with my kids who are very active and athletic and I want to feel better about myself and more confident.

  71. kimberly hamilton says:

    ive been eating clover valley pita chips,, and jello and m&m s ,, ive lost a couple pounds that way and drinking water.

  72. Marissa says:

    I remembered when I went on a diet I would count the calories I eat for every meal. Counting actually made me hungrier and I actually gained more weight! I realized that dieting doesn’t help unless it is longterm, so I just changed into a healthier lifestyle with a little sweet food & fast food once in awhile.

  73. Rama says:

    Thanks for sharing 😉 “strive for progression not perfection”

  74. ANN*H says:

    Losing weight seems to be a well like resolution for 2013 for alot of people including me. After a recent stay in the hospital this is something I want to do. I did it before and I hope I can get in that frame of mind to do it again. Thanks so much for all the great tips. It takes time.

  75. precious mae says:

    I have been trying to lose weight since and I haven’t been really successful. Hopefully, this year it’ll change.

  76. Jennifer Mae Hiles says:

    I am the worst dieter ever. If I try, I obsess over too much and all I can think about it food! I’ve got about 15 lbs to lose from baby weight so I need to get my butt in gear and start exercising.

  77. ashima says:

    Woww… Thanx for the tips

  78. Becky Davis says:

    following your tips. I need to lose 50lbs this year and your tips are great.

  79. Michelle.A. says:

    I’m definitely working on weightloss this year. My biggest problem is sticking to my plan even when I mess up. I like your tip of changing your focus. That’s what I’m trying to do….focusing on more fruits and vegetables.

  80. alrizal rachman says:

    this tips is good for my aunth

  81. Tania B says:

    Love these great suggestions for weight loss. Slow and steady and not rapid craziness. I am making 2013 my year for weight loss!

  82. donna anderson says:

    thanks for the tips,i will have to come back to try and keep up on all this

  83. precious mae says:

    It’s my goal for this year – losing weight. I know its hard since I love my food so much but let’s go for the gold.

  84. Paula V says:

    Great comments. I do believe that counting calories in addition to choosing the right foods is a good accountability. We can eat too many calories of good food even we are looking to lose weight. Counting calories can be good to do until one understands about how many calories are in foods.

  85. Ruth Hill says:

    Great idead hopely they help

  86. Kate F. says:

    These are great tips. The little things really do help.

  87. chelesa sims says:

    i have been increasing my water and eating less fried food. I havent made it a resoultion because realisticly it is a lifetime challenge.

  88. desiree says:

    my doc said lose up to 80 lb wow i ant even get 5 off let along of 80

  89. Sherri Lewis says:

    I am making changes slowly…. the frustrating part is that so far I am not seeing any progress. Hopefully, the more changes I make, I will see more results. fingers crossed anyway!

  90. wanda Tracey says:

    I think you are right about losing weight slowly and I think if you do it tends to stay off..

  91. saminder gumer says:

    thanks for the great tips. i think you have to start off slow and keep expectations real.

  92. ReS says:

    Losing weight and quit smoking are my goals for 2013.
    Quite difficult, but I’ll sure do it.
    Thanks for the tips.

  93. Julie says:

    Thanks for the reminder to be realistic and stating that if Ilose 1lb a week I’ll loose about 50 lbs in a year! I have a lot to lose but I had my 3rd c-section 5 months ago and full recovery is difficult. I finally feel like I can exercise regularly so it’s time for me to get started.

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