Now that 2025 is coming to a close, many people are starting to prepare themselves to be extra healthy and shed some pounds in the new year.
Around this time of year, many health influencers and marketers will try to pitch or sell fad diets and exercise routines to people, trying to convince them to lose weight fast. However, that’s not always the best idea, and health experts tend to encourage consistent, gradual weight loss using easy-to-maintain healthy habits. We spoke with two doctors about four “realistic” weight loss tips for shedding pounds safely in 2026. Read more about what they had to say below.
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1. Start Meals With Protein
Health experts are emphasizing how great it can be for you to ensure you're getting enough protein and fiber throughout the day. Bariatric surgeon Dr. Hector Perez, MD, notes that you should start your day and most of your meals with something high in protein to stay satiated.
"One of the most consistent patterns I see in successful patients is that they stop starting meals with carbs," he says. "Protein first blunts blood sugar spikes, increases GLP-1 and peptide YY naturally, and reduces hunger later in the day. I've seen people lose up to 15 pounds without tracking calories simply by eating protein before anything else, and the science is clear, with protein having the highest thermic effect and preserving lean mass, which protects metabolic rate."
2. Avoid Processed Foods
Dr. Jason Schroder, MD, who has a focus in preventative health, encourages his patients and those trying to successfully lose weight to avoid processed foods whenever possible, focusing on home-cooked, "real" meals. He suggests following an 80/20 eating style, where processed foods only make up 20% of your diet.
"Perfectionism will not last for long," he explains. "Instead, focus on making good choices that do not contain processed foods and are high in protein consistently through the week. We adapt to averages, not exceptions."
3. Walk After Meals
Walking has long been known as a super-effective exercise for weight loss, and it's super easy to achieve, as a nice long walk around your neighborhood can contribute to your daily routine. However, Dr. Perez notes it's an even better idea to take a brisk walk after eating a meal.
"This sounds almost too simple, but short post-meal walks dramatically reduce glucose spikes by shuttling sugar directly into muscle cells without insulin," he explains. "I see this echoed constantly in the clinic; I've watched A1Cs drop without weight loss first, which then makes weight loss easier. This isn't meant to be cardio; think of it as glucose disposal."
4. Strength Train Twice A Week
Ensuring that you're not only doing one type of exercise is not only crucial to shedding pounds, but also to making sure you're strengthening and taking care of all parts of your body. Dr. Schroder encourages people to strength train twice a week for maintainable weight loss.
"Muscle controls metabolism, so without strength training, our ability to burn energy decreases even when we are eating fewer calories (caloric restriction)," he says. "Including resistance training prevents the common 'yo-yo' effect."
