I wish I had a fairy wand, a magic spell, or a miracle herb that could melt away unwanted pounds.
Honestly, I wouldn’t even charge an arm and a leg for it. But here’s the truth: weight loss is a long-term project built on daily decisions that, over time, lead to steady, sustainable change. I know you’re thinking about those famous injectables. And while they can be helpful, they’re not instant magic either. They can take months to work, they don’t always work, and even if they once did, their effects can taper off. They’re a tool, not a solution.
So let’s take a quick trip back to seventh grade health class and review the basics to learn about how to lose weight healthily.
Successful weight loss comes down to two things:
1: Taking in fewer calories
2: Helping your body burn energy efficiently
Let’s start with calories.
The average woman in the U.S. (about 5’3”) typically needs to reduce her intake by 500–750 calories per day for steady weight loss. That usually means consuming around 1,200 to 1,500 calories per day to lose about 1–2 pounds per week.[1]
To support your health while losing weight, aim for a balanced intake: approximately 30% of calories from carbohydrates, 25–30% from protein (about 75–110 grams daily), and 40% from fat. A tracking app can help you stay on target as you adjust.
Be sure to get plenty of fiber, think leafy greens, whole fruits, and legumes, and aim for at least 15 grams of fiber per day. Well-studied eating patterns like the DASH and Mediterranean diets are both effective and sustainable.[2]
The other part of the equation is moving your body.
Research shows that 150-300 minutes per week of moderate-intensity aerobic activity plus resistance training combined with diet enhances weight loss and helps maintain lean muscle mass.[3]
You know that you’re getting a moderate-intensity exercise when you’re feeling slightly out of breath, but can still carry on a conversation. Examples include: brisk walking (fast enough you can talk, but not sing), water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking, pickleball, gardening, swimming.
The occasional high-intensity exercise is great too (HIIT classes, martial arts, running, Peloton, Orange Theory) but too much can wear you down and spike your cortisol levels.
Resistance training can be intimidating (at least it is for me) but the idea is start with body-weight strength training (squats, push ups, etc) and progress to focused exercise a few times a week. Many people find it helpful to focus on the arms/back one day, legs/abs a second day, and full body the third day. You could use resistance bands, free weights, or weight machines.
Find what works for you and create a routine you can follow.
And let’s talk about hydration.
For a 5’3” woman, the recommended daily water intake is at least 1.8 to 2.3 liters per day (60-77 oz).[4] Anything less is more likely to trigger neuroendocrine response to conserve water, which may impact your metabolism. Randomized trials also showed that drinking 500mL (17 oz) of water before a meal made people feel fuller when they ate.[5] Remember that hydration is dependent on physical activity, environmental conditions, and your own health. And increased physical activity might require more water consumption due to sweating.
On the medical side, it’s worth making sure your thyroid is functioning optimally, since it plays a key role in regulating metabolism and how your body uses fuel.
It may also be helpful to talk with your Naturopathic Doctor about blood sugar regulation strategies, possibly including a continuous glucose monitor (CGM). We have tools that can support your journey, along with healthy weight loss tips, like pairing something you don’t want to do (say, going to the gym) with something you enjoy (like only listening to your favorite podcast while working out).
But at the end of the day, weight loss and lifestyle changes are built on sustained daily decisions, the small choices that, over time, add up to real change.
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Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
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References:
[1] Obesity Management in Adults: A Review. Elmaleh-Sachs A, Schwartz JL, Bramante CT, et al.
JAMA. 2023;330(20):2000-2015. doi:10.1001/jama.2023.19897.
Comparative Efficacy of Exercise, Diet and/or Pharmacological Interventions on BMI, Ovulation, and Hormonal Profile in Reproductive-Aged Women With Overweight or Obesity: A Systematic Review and Network Meta-Analysis. Ruiz-González D, Cavero-Redondo I, Hernández-Martínez A, et al. Human Reproduction Update. 2024;30(4):472-487. doi:10.1093/humupd/dmae008.
[2] A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women.
Dreher ML, Ford NA. Nutrients. 2020;12(7):E1919. doi:10.3390/nu12071919.
Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. JAMA. 2003;290(10):1323-30. doi:10.1001/jama.290.10.1323
Cheng CC, Hsu CY, Liu JF. Menopause (New York, N.Y.). 2018;25(7):772-782. doi:10.1097/GME.0000000000001085.
[4] Water Intake, Water Balance, and the Elusive Daily Water Requirement.
Armstrong LE, Johnson EC. Nutrients. 2018;10(12):E1928. doi:10.3390/nu10121928.
[5] Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review.
Hakam N, Guzman Fuentes JL, Nabavizadeh B, et al. JAMA Network Open. 2024;7(11):e2447621. doi:10.1001/jamanetworkopen.2024.47621.
Water Intake, Hydration, and Weight Management: The Glass Is Half-Full!.
Davy BM, Davy KP, Savla JT, et al. Physiology & Behavior. 2025;297:114953. doi:10.1016/j.physbeh.2025.114953.
Association Between Water Consumption and Body Weight Outcomes: A Systematic Review.
Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J.The American Journal of Clinical Nutrition. 2013;98(2):282-99. doi:10.3945/ajcn.112.055061.
