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  • Writer's pictureWalid Omar

9 Expert Weight Loss Tips for a Healthy New Year in 2024

Updated: Jan 29

As the new year approaches, Dr. Walid Omar, a renowned Primary Care Doctor from Saint Augustine, Florida, shares nine invaluable weight loss tips to kick off a healthier and more vibrant you in the coming year. These expert insights focus on sustainable, long-lasting health benefits.

Visit www, for more Information about Dr. Walid Omar, Board Certified Family Physician and Primary care in St Augustine.

a healthy and happy person embracing the new year 2024 and starting his weight loss goals

1. Setting Realistic Goals for Lasting Results

The first step in your weight loss journey is to set achievable and realistic goals. Dr. Omar emphasizes the importance of crafting a personalized weight loss plan that involves making healthier food choices and incorporating regular exercise. A well-defined plan ensures you stay on track and motivated throughout the process.

2. Beware of Quick Fixes

Dr. Omar advises against falling for quick weight loss schemes. Highly restrictive diets may lead to rapid weight loss, but they often lack a sustainable plan to maintain the achieved results. Instead, he suggests starting with small changes, like cutting cooking oil and avoiding fried foods, to build healthy eating habits gradually.

3. Mindful Eating: Slow and Steady Wins the Race

Eating mindfully can significantly impact your weight loss journey. Dr. Omar recommends slowing down your eating pace, chewing each bite thoroughly, and savoring the taste, smell, and texture of your food. This practice helps in recognizing the "I'm full" signal, preventing overeating.

4. Understand Serving Sizes

Watch your portions to avoid unintentional overeating. Dr. Omar highlights that packaged foods often have smaller serving sizes than expected. Reading nutrition labels can guide you in making healthier choices regarding fat, sugar, and salt intake.

5. Demystifying "Fat-Free"

Contrary to popular belief, "fat-free" doesn't always mean low-calorie. Dr. Omar explains that some low-fat or fat-free foods may still have added sugars or starches, impacting the overall calorie count. Small amounts of healthy fats, such as those found in avocados or walnuts, can contribute to a feeling of fullness.

6. Hydrate Before You Eat

Drinking water before meals can curb your appetite. Research shows that individuals who consumed two cups of water before each meal lost more weight. Additionally, staying hydrated helps distinguish between thirst and hunger, reducing unnecessary snacking.

7. Designing a Healthier Plate

Building a balanced plate is crucial for healthy eating. Dr. Omar suggests serving healthier options on larger plates and less healthy foods on smaller plates to create an optical illusion of satisfaction with smaller portions. Half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains.

8. Smart Choices When Dining Out

For those times when dining out is unavoidable, Dr. Omar recommends reading calorie information on fast-food menus beforehand. Opt for fresh salads, avoid calorie-laden condiments, and make healthier choices like grilled chicken or fish. Swapping fries for fruit and choosing low-calorie drinks can make a significant difference.

9. Incorporating Exercise into Your Routine

Combine healthy eating with regular physical activity to achieve and maintain a healthy weight. Dr. Omar encourages finding an activity you enjoy, whether it's walking, swimming, or hiking, and incorporating it into your routine consistently. Consistent moderate exercise is more effective than sporadic intense sessions.

Engage your family in your weight loss journey, making it a collaborative effort. Dr. Omar suggests creative activities and cooking healthier versions of favorite dishes together. Exercising with family or friends adds a fun element and mutual motivation.

a healthy man on a run to lose weight for the new year


Dr. Walid Omar's weight loss tips offer a holistic approach to achieving your goals. Remember, results may not happen overnight, but with dedication and patience, a healthier you is within reach. Start your new year with these expert insights, and to learn more about Dr. Omar's medical weight loss program, consider becoming a part of it here or visit his Patient Fusion profile for more information.

Contact Dr. Walid Omar today to schedule your personalized appointment and discover the transformative power of plant-based eating. Take charge of your health and well-being. Embark on your plant-based journey with Omar Medical and unlock a world of vibrant health and delicious possibilities.

100 Whetstone Pl, Suite 204
St. Augustine, FL 32086

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