BlogWeight Loss5 Ways to Conquer Fat Loss Goals in the New Year

5 Ways to Conquer Fat Loss Goals in the New Year

Check out our 5 top tips to meet your 2025 fat loss goals.
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If you’ve added fat loss goals to your list of New Year’s resolutions, you’ve likely come across a flurry of varying recommendations. There’s no shortage of weight loss advice out there—and while research shows links between weight and health, the number on the scale is less important than the amount of excess fat we carry.

While weight can fluctuate with water retention and muscle mass, excess fat is directly linked to health, according to the World Health Organization (WHO). Excess fat is what health experts use to measure risk for obesity, a condition that contributes to an increased risk of heart disease, type-2 diabetes, and certain types of cancers.

Shedding pounds is a great achievement, but unhealthy or unsustainable techniques can cause us to lose muscle as well. Those with higher muscle mass burn more calories at rest, according to the Mayo Clinic, which makes it much easier to stay slim and maintain health in the long term. So, when you’re carving out your health and fitness plan for 2025, prioritize healthy fat loss—and ditch the diets that promise overnight results.

While fat loss isn’t instantaneous, they are attainable, and the right habits will help you trim fat and keep it off. Keep reading for top fat loss tips to incorporate in the new year. And if you think a weight loss medication like semaglutide might help you achieve your goals, take our quick quiz to see if you qualify.

Your 2025 guide to fat loss

While fad diets and strenuous exercise regimes may be tempting, they’re usually unsustainable. Rather than taking drastic measures, focus on healthy habits that you can maintain in the long term.

Research shows that healthy lifestyle changes are key not only to fat loss, but also to weight maintenance over time. Fortunately, those healthy lifestyle changes can be broken down into manageable steps. Find our top 5 below.

1. Pick up healthy eating habits

We know from various studies that a reduction in calories is key to fat loss, but that doesn’t necessarily mean cutting out entire food groups. In fact, eating a variety of foods will likely help you stay on track with your goals.

When eating a reduced calorie diet, it’s pivotal that every meal comes packed with a healthy dose of nutrients—especially for those taking semaglutide, whose appetites may lessen while on the medication. Rather than focusing on trendy diets, Cleveland Clinic advises, it’s best to fill your plate with high-quality foods that will energize and satiate you.

Aim to eat plenty of lean protein (like chicken or fish), fiber from fruits and vegetables, unsaturated fats from sources like avocado, nuts, and seeds, and complex carbs in the form of whole grains or starchy vegetables.

When in doubt, aim to prepare most of your meals at home rather than reaching for processed foods. Also try to avoid fast food, which can be high in saturated fat and has been shown to link to obesity.

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2. Up your activity level

When it comes to fat loss, movement is key. Studies have shown that 150 minutes of aerobic exercise per week is associated with reductions in waist circumference and a decrease in overall body fat. Sure, 150 may seem like a high number—but broken down over the course of the week, that’s just 30 minutes a day for 5 days.

In addition to aerobic exercise, experts recommend adding strength training to your routine. Research shows that a blend of both can lead to significant weight loss in overweight and obese adults. And retaining muscle mass, as noted above, is key to maintaining fat loss results.

As you work on upping your activity level, look to forms of exercise you enjoy. Pick a playlist you love or choose an audiobook or podcast to listen to as you exercise. The more pleasurable you can make your workout, the more likely you are to stick with it. If you’re looking for more inspiration, check out 5 Weight Loss Workouts for 2025.

3. Prioritize your sleep schedule

Diet and exercise may seem like the most important pieces of the fat loss puzzle, but don’t overlook your sleep habits. A good night’s sleep (7 – 9 hours, according to the CDC) not only allows our bodies to rehabilitate, but it’s also linked to maintaining a healthy weight.

Studies show that poor sleeping habits can have a negative impact on our eating habits and metabolism, as well as our mental health, and are even associated with a higher risk of obesity.

Getting high-quality sleep is easier for some individuals than for others, but upping our physical activity levels can help, according to research. Aside from moving more during the day, make successful sleep more likely with a comfortable bedroom setup, and prioritize time to wind down at the end of the day.

4. Keep stress levels in check

Yes, managing stress levels is easier said than done—especially when stressors often come in the form of things we can’t control. But in addition to mental health benefits, de-stressing is pivotal to our physical health.

Chronic stress, Harvard Health explains, boosts our cortisol levels, which can lead to dangerous inflammation, affect blood sugar and blood pressure levels, and contribute to weight gain.

To keep stress from wreaking havoc on your fat loss journey, try making stress reduction a daily habit. Key techniques, says Cornell Health, include physical activity, meditation, getting outdoors, and fostering connection with others. And if you think you may benefit from professional therapy, be sure to consult your doctor.

5. Consider weight loss medication

While weight loss medications should be used in conjunction with healthy habits, they may help those who struggle to see results with diet and exercise alone. According to recent studies, GLP-1 medications have been shown to help patients lose weight and manage their type-2 diabetes.

If you’re considering injectable weight loss medication—like semaglutide or tirzepatide—note that each has different purposes and comes with varying side effects. If you think weight loss medication may be beneficial as you work toward your fat loss goals, talk to your doctor or chat with a ReflexMD Wellness Advisor to find the best fit for you.

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Today’s the Day – Don’t Wait a Minute Longer!

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ReflexMD New Years Offer

Start the New Year strong!

Limited Time Offer

40% Off

Your First 3 Months

Enter your information below to receive this offer.
By providing your email, you agree to our Terms and ConditionsPrivacy Policy, and Telehealth Consent. You also consent to receive promotional emails from ReflexMD. This consent is not a condition of purchase. You may unsubscribe at any time by clicking the unsubscribe link in our emails.
By providing your mobile number and submitting this form, you agree to receive marketing text messages (e.g. promos, cart/browse reminders) from ReflexMD at the number provided. Your consent is not a requirement for any purchase. Standard Msg & data rates may apply. Msg frequency varies. You can opt out at any time by replying STOP or clicking the unsubscribe link (where available). To learn more visit our Privacy Policy & Terms.

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