6 Surefire Ways to Shed Weight  

By Suzanne Wright | Jan. 23, 2022 

Anti-obesity drugs have been life-changing for people who have struggled all their lives to lose extra weight. But many of us just need a little weight-loss help the old-fashioned way. Whether it’s the infamous “freshman 15” or remnants of the pandemic pounds, it isn’t uncommon to find yourself a little heavier than you — or your joints — would like. 

“Being overweight is one of the risk factors for osteoarthritis, along with joint injury, older age and genetic factors,” says Reema Kanda, registered dietitian with Hoag Orthopedic Institute in Irvine, CA. “People with more body weight and extra fat may have higher blood levels of substances that cause inflammation throughout the body.” 

Carolyn O’Neil, registered dietitian nutritionist and author of "The Happy Healthy Kitchen" blog and Southern Living’s The Slim Down South Cookbook: Eating Well and Living Healthy in the Land of Biscuits and Bacon!, knows what it’s like. Severe osteoarthritis (OA) in her right hip sidelined her avid running and walking, and during the COVID-19 pandemic, she put on an extra 15 pounds.  

In 2020, O’Neil underwent hip replacement surgery, which spurred her to trim her weight by opting for more fruits and vegetables, and moderate walking.  

James Beard award-winning cookbook author Virginia Willis employed many of the same diet and exercise strategies to lose 65 pounds over two years. Willis bootstrapped her own regimen after a scheduled back surgery was cancelled due to the pandemic and her gym and physical therapy facilities both closed.  

“I feel better than I have in decades,” says the 55-year-old, who no longer needs back surgery or physical therapy and has ditched pain pills.  

These proven tactics can help you jump-start — and sustain — weight loss. 

1. Boost hydration, cut alcohol intake. Willis reaches for water before a snack, finding that it often satisfies her hunger. She’s also mindful of her alcohol consumption, no longer drinking a glass of wine while cooking dinner. Instead, she saves it for special occasions, like dinner with friends.  

2. Plan and prep. Kanda advises her clients not to go grocery shopping or cook while they’re hungry. She also nixes serving dishes on the table to discourage second helpings. “Meal prep for tomorrow’s meals after you finish eating your meal,” she advises. 

3. Take the long view. “Progress is progress, no matter how small,” says Willis of her slow and steady weight loss. Kanda concurs. “A good first goal is to lose 5% to 10% of your current weight. The weight loss will decrease the stress on your knees, hips and lower back and lessen inflammation in your body to help improve symptoms. Success builds confidence.”  

4. Lighten up. “Deprivation doesn’t work for me,” says Willis. Though she doesn’t eat in an “unfettered” way, nothing is off limits. “Pizza is a plan for me.” O’Neil loves potato chips, but now measures out a small bowl to enjoy with a non-alcoholic drink.   

5. Prioritize exercise. “My walk is the most important part of my day,” Willis says. Other joint-friendly options for people with arthritis: biking, Pilates, swimming and yoga.    

6. Tame negative self-talk. Not every strategy works for everyone. Experiment, notice your behavior and keep a journal to track trends, do more of what works and be kind to yourself. “Once I stopped self-shaming, my internal critic lessened,” says Willis. 

Getting back into smaller jeans was gratifying, but vanity isn’t why Willis has stayed the course.  

“The most striking change is in my ability to move,” she says. “Child’s (yoga) pose is easier, there’s less stress in my back and neck, I don’t hurt the next day after a walk, I’m stronger. I’m in training for old age.”