Losing Weight in 2026. How to Avoid Fads and Stay Healthy

With many influencers, celebrities, and other powerful social figures taking advantage of diabetic medications and other pharmaceuticals to lose weight, we are seeing the late 90s and early 2000s "heroine chic" look making a come back. Many people understand the steps to copy that trend are far from healthy, but how do you lose weight without diving too deep?

Understanding How to Lose Weight

There are two main factors that effect the average person's ability to lose weight: how often they exercise, and how much they eat. According to ACE's research, a healthy calorie deficit (how many LESS calories you consume in a day) should only be around 500 calories. This means regardless of how much you are eating in a day, you only need to cut around 2 snacks a day (or maybe half a meal) to start seeing the effects of weight loss.

How to Exercise for Weight Loss

1. Cardio: Cardiorespiratory exercise will always be a tried and true method for weight loss. Starting with a simple walk once or twice a day will always be the first step for many overweight or obese individuals.

   
   

2. Strength Training: You don't have to be a body builder, or even head straight to lifting weights. What's most important is you start to rebuild the strength in your body with functional movements.

   
   

3. Daily Stretching: To avoid soreness preventing you from continuing your exercise routine, it will always be important to stretch. Typically once a day is helpful, but if you can fit in a 5 minute session twice a day, you will really see and feel the results.

   
   

How to Get Started

With online and in-person options, starting your fitness journey has never been easier!

Step 1: Define Your Goals

We use SMART goals to track progress. This sets up realistic and measurable short and long term goals. Find something you know you want to track in regards to progress, this would include showing up to the gym 3 days a week. That is a goal you can see progress in with every passing session. Then pick a goal based on outcomes, this would be something long term, like losing 20lbs in 3 months. Now you have a goal you can track daily for motivation, and a long term goal to visualize as you move closer to it.

Step 2: Research Available Programs

There will always be a variety of programs that help suit your unique needs. On my page, I offer a few examples such as:

• Aging with Ease: A program that targets health maintenance and weight loss in older adults.

• Moving with Your Menstrual Cycle: Learn to optimize your routine by matching your energy output with where you are at in your cycle.

• Tackling the Obstacles of Obesity: Many trainers have a hard time accommodating their obese clients. This program is tailored specifically for those with a shorter endurance level, and smaller range of movement.

  
  

Step 3: Choose Your Classes

Once you’ve identified your goals and preferred program, start exploring classes. Look for:

• Class Length: Choose classes that fit your schedule. If you have extra time, look for a longer class. If you are in a rush, look online or in-person for a 20 min or less option.

• Class Type: Enjoyment will always matter the most. If you want to build the habit of exercise, experiment with different options until you find the class you like the most!

  
  

Step 4: Set Up Your Space or Find a Gym

If you want to work out at a gym that great! Most memberships are under $30 a month, and will quickly pay off. If you're nervous to make that jump so quick, online classes that can be done at home with little to no equipment are always an option as well.

Step 5: Stay Consistent

ACE research says it takes 6 months to move from the "action" phase to the "maintenance" phase. Scientific research claims it takes about 60 days to form a habit. Those time frames should be included in your first SMART goals in order to set yourself up for a life of good health.

Conclusion

Science has proven for years that everyone needs some level of daily exercise to thrive in today's world. Avoid the misinformation, and common fads, and start taking your health seriously today!

It takes time to build the habit of exercise, and their will always be lapses and obstacles. Take your journey one day at a time, and you will start to see results before you even realize you built a new habit!

-Faith