Happy New Year!

The New Year is all about making resolutions for healthy living, so it’s natural to start the year thinking about the goals you want to set. Diet and weight loss are always at the top of the list. Unfortunately, many people turn to fad diets instead of focusing on dietary changes that support achieving—and maintaining—an optimal weight.

Your diet pattern—what you eat, when you eat, and how much you eat—combined with your eating behaviors, forms the foundation of a plan to reduce weight and lower your risk of chronic disease over a lifetime. It is this lifestyle approach that helps you feel energized, satisfied, and happy.

Can You Lose Weight on a Fad Diet?

Yes, you can lose weight on a fad diet. The real question is: Can you maintain the weight loss from a fad diet?
And the answer is: rarely.

Fad diets restrict calories and/or eliminate food groups, creating a calorie deficit that results in weight loss. However, these restrictions are often unhealthy and lead to feelings of deprivation. Weight loss is usually unsustainable and commonly regained, promoting weight cycling. Sustainable weight loss comes from balanced nutrition, portion control, and regular physical activity—not quick fixes.

Dietitian Tips for Healthy Weight Loss and Wellness

Today, I’m going to keep it simple. There are three things you can do—starting today—to improve your overall wellness and your relationship with food and your body.

Find Balance
Instead of restriction and deprivation, focus on nourishment. Enjoy your favorite foods and flavors with small, realistic modifications. Add another helping of vegetables, replace simple carbohydrates with whole grains (such as swapping white rice for brown rice or quinoa), and snack on vegetables instead of chips. And when you do enjoy your chips—enjoy them.

Start Mindful Eating
There’s an old Zen proverb: When walking, walk. When eating, eat. Weight management is not only about what you eat, but also how you eat. Slow down. Take your time. Avoid distractions—no TV, no scrolling—and truly enjoy your food.

Enjoy Eating!
Food isn’t a reward or a punishment—it simply is. When you enjoy your food, you’re no longer in deprivation mode. You can pass favorite family recipes down to your children and grandchildren without guilt. By healing your relationship with food, you can step away from unhealthy yo-yo dieting cycles and reframe how you think about eating.

What Are Sustainable Habits to Reach Weight Loss Goals?

• Follow a whole-food, plant-based, flexitarian plan
• Eat a balance of healthful foods
• Choose more minimally processed foods and fewer ultra-processed foods
• Stay hydrated with water
• Cook more meals at home
• Practice mindful eating

How Can a Dietitian Help You Lose Weight?

I am not the food police. My goal as a Registered Dietitian Nutritionist is to give you the tools you need to promote good health and reach—and more importantly, sustain—your optimal weight. I translate nutrition science into plans that work for you.

Whether your goal is weight loss, managing a medical condition, or simply eating better, working with a dietitian helps you achieve lasting results through proven strategies, clear education, and ongoing support.

As an RDN, I provide evidence-based, individualized care that helps you understand your unique nutritional needs, create realistic meal plans, and develop a healthier, more sustainable relationship with food. I support clients in navigating confusing diet trends, avoiding fad diets, and making informed choices that promote long-term health.

Through online medical nutrition therapy (MNT), I offer fully customized nutrition care and trusted guidance every step of the way. With over 30 years of experience caring for patients across Long Island and New York, I help you build a plan that is practical, sustainable, and tailored to your health goals—so you can live well for years to come.