How to Create a Weight Loss Plan that Fits Your Preferences & Lifestyle

The best plan is the one you can stick to

Losing weight isn't about following a one-size-fits-all plan—it's about finding what works for you. A successful weight loss journey should fit into your lifestyle, support your health, and be sustainable for the long run.

As a board-certified physician in obesity medicine and lifestyle medicine, Dr. Nana Wilmot-DeSouza, founder of Arise Medical & Wellness, help patients take a personalized approach to weight loss. Here's how you can build a plan that suits your needs, preferences, and daily life.

1. Start with Your 'Why'

   Before jumping into any weight loss plan, take a moment to define your motivation. Are you aiming for better energy, improved health, or a confidence boost? Knowing why you want to lose weight helps you stay focused and committed.

2. Choose a Nutritional Approach That Works for You

   The best diet is the one you can stick to. Instead of rigid rules, focus on these key principles:
   Prioritize Protein - Helps keep you full and preserves muscle.
   Control Carbs - Choose fiber-rich carbs like vegetables and whole grains.
   Healthy Fats Matter - Avocados, nuts, and olive oil support satiety.
   Portion Awareness - Mindful eating beats calorie counting for most people.

   If meal prepping works for you, great! If you prefer simple meals, focus on easy-to-assemble plates with lean protein, veggies, and healthy fats.

3. Move Your Body in a Way You Enjoy

   Exercise isn't just about burning calories—it's about building a body that feels strong and capable. The best workout is one you'll actually do. Whether it's walking, strength training, yoga, or dancing, aim for at least 150 minutes of movement per week.

   If you're busy, break it up into short 10-15-minute sessions throughout the day. Every bit of movement counts!

4. Set Realistic, Achievable Goals

   Instead of vague goals like “lose weight,” set specific, attainable targets:
   “I will include a protein source in every meal.”
   “I will walk for 20 minutes after dinner three times a week.”
   “I will swap soda for water five days a week.”

   Small, consistent habits lead to big results over time.

5. Address Stress, Sleep & Mindset

   Your body holds onto weight when you're stressed or sleep-deprived.
   Sleep - Aim for 7-9 hours of quality sleep each night.
   Stress Fats Matter - Find ways to relax, like deep breathing or journaling.
   Mindset - Be patient with yourself. Progress is never a straight line!

6. Get Support & Accountability

   Weight loss is easier when you're not doing it alone. Whether it's a physician, coach, support group, or a friend, accountability can make all the difference.

At Arise Wellness and Medical, we take a comprehensive, science-backed approach to weight loss—helping you find a plan that fits your body, lifestyle, and goals. If you're ready to start your journey with expert guidance, schedule a consultation today!