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Weight &
Wellness
Learning the basics
A smarter approach to weight loss
Why small changes beat all-or-nothing thinking. Here’s how to get started.
For many people, wellness is no longer about chasing a specific number on the scale or following the latest fad diet. Instead, it’s about building habits that help you feel stronger, more energized and more confident in your everyday life. It’s about finding an approach that works for you—and creating a lifestyle that feels sustainable for the long run.
The truth is, there isn’t one “right” way to improve your health. Some people discover motivation through fitness communities. Others focus on nutrition, mindfulness, better sleep or simply learning to be more consistent with the choices they make each day. The common thread? Small changes that add up over time.
Just ask Danielle Manguinao, who recommitted to her health with a focus on movement, family and long-term well-being. With the help of a GLP-1, she discovered a routine that helped her feel stronger and more confident. Or ask Abby Salas, who transformed her life by embracing consistency, community and strength training.
The biggest key? Maintaining hope that there is an answer out there for you—and that finding the right method will ensure you reach your goals—whether those are to lose 5 or 50 lbs. To get started, keep reading through this guide to better understand why achieving a healthy weight—and keeping it there—can be so challenging, and the many methods available today to help you.
Does it seem like no matter how hard you try, the scale won’t budge? Like you “lack self control”? The fact is, weight gain is not a willpower problem—in fact, obesity is officially recognized as a chronic disease by major medical organizations, including the American Association of Clinical Endocrinology (AACE). And weight loss can be challenging whether you’re looking to lose a lot or just a few stubborn extra pounds.
The reason: The factors that lead to gaining weight—and thwart efforts at losing it—are complex, ranging from gene interactions and metabolic adaptations to environmental, behavioral and social cues that stimulate appetite, encourage overeating and disrupt the body’s built-in satiety signals.
What’s worse, everyday factors—like sleep deprivation, chronic stress and exposure to so-called obesogens (chemicals that can change your hormones and increase your body fat)—can hinder your efforts to lose pounds.
But take heart—finding your key to weight loss is worth the effort: Not only can it improve how you look and feel, it can also help stave off conditions like high blood pressure, stroke, heart disease, type 2 diabetes, sleep apnea, osteoarthritis and certain cancers.
“The purpose of weight loss is to improve or prevent such complications and to improve your quality of life,” says W. Timothy Garvey, MD, professor and chair, Department of Nutrition Sciences, University of Alabama.
The good news? In addition to long-standing weight-loss programs, there are more apps, community resources and FDA-approved treatments than ever before to help you shed excess pounds.
“Medications counteract the disease mechanisms driving weight gain and help you adhere to a reduced-calorie meal plan,” explains Dr. Garvey.
It’s also important to work with your care team. In a study of weight-loss programs at Johns Hopkins University, people who got regular guidance from their physician lost more weight than those who opted to go it alone. And read on for the tips, tools and inspiration that can help you reach a healthy weight—and stay there!
In addition to the many benefits for your heart, joints and digestive system, maintaining your goal weight can lead to...
Increased self-confidence and self-esteem
Better posture and body awareness
Higher energy levels
Better sleep quality
Improved mobility
A more positive mood and outlook
More motivation to be social
More motivation to be active
UNDERSTANDING YOUR OPTIONS
4 proven approaches to ACHIEVE YOUR GOALS
1. Lifestyle strategies
(often the first approach)
Improving nutrition and eating behavior
Opt for a low saturated-fat, high-fiber diet rich in whole grains, lean protein and fruits and vegetables. Consider trying the Mediterranean or DASH diets.
Making physical activity a habit
Aim for 150-175 minutes a week of exercise, such as walking, swimming, dancing, weight training, etc. Can’t get to 150? Any amount can help! Just clear it with your healthcare provider first.
2. Weight-loss programs
(in conjunction with lifestyle strategies)
WW, Noom, Nutrisystem and other programs
Programs vary and may include group or one-on-one meetings (both in-person and online), meal plans, prepackaged meals and weekly weigh-ins.
3. Prescription medications
(may be recommended when lifestyle changes alone aren’t effective; indicated for people whose BMI is 30 or more, or 27-29.9 when a weight-related problem, such as type 2 diabetes, high blood pressure or high cholesterol, is present)
Appetite suppressants—Approved for short-term use only (up to 12 weeks), along with diet and exercise.
Glucagon-like peptide 1 (GLP-1)—Mimics a natural hormone in the body to regulate appetite and reduce hunger.
Lipase inhibitors—Block fat and calorie absorption.
Stimulants/anticonvulsants—Reduce appetite and help you feel full longer.
Antidepressants/opioid antagonists—Control hunger and help reduce cravings.
4. Surgery and invasive procedures
(may be recommended when BMI is 40 or higher, or 35-39.9 in the presence of a weight-related problem, such as type 2 diabetes, high blood pressure or sleep apnea)
Gastric bypass, sleeve gastrectomy, biliopancreatic diversion, implantable devices
Surgeries and procedures can aid weight loss in several ways, including by shrinking the stomach, shortening the time food is in your gut and sending “fullness” signals to the brain.
Glucagon-like peptide 1s (GLP-1s) are FDA-approved medications used to manage both weight loss and type 2 diabetes. As demand for these medications surged, some companies began offering compounded versions. A compounded medication is one that is custom-made, typically in a pharmacy. It uses FDA-approved ingredients, but the customized medication itself is not FDA-regulated.
That’s why compounded GLP-1 medications carry risks. Simply put, they don’t undergo the same rigorous testing for safety, effectiveness or consistency as ones produced by pharmaceutical manufacturers.
Inaccurate dosing
Unverified ingredients (both active and inactive)
Contamination/mixed in unsanitary facilities
Poor absorption
Some compounded products may not even contain the correct active drug—posing serious health risks such as adverse reactions. The FDA has also issued warnings about online vendors selling unsafe or mislabeled versions of GLP-1s, which in some cases have resulted in people needing to be hospitalized.
If you’re having challenges affording brand-name medication, talk to your healthcare professional. There are more reduced-price options available today than ever before.
YOU & YOUR CARE TEAM
Meet the medical professionals who can help you
If you're struggling on your weight and wellness journey, these experts have the answers you need.
Primary care professional:
A PCP can be a physician, a nurse practitioner (NP) or a physician associate (PA). They can help you develop an overall wellness plan and can write prescriptions.
Endocrinologist:
A physician who specializes in diseases related to hormones and organs of the endocrine system, including diseases of metabolism such as overweight and obesity.
Bariatric healthcare professional:
A physician, NP, PA or other healthcare professional who is a part of a team focusing on surgical alternatives to treat obesity.
Registered Dietitian:
This nutrition expert may design an eating program that helps you achieve a healthy lifestyle.
Nurse:
These are healthcare professionals who can monitor you and provide ongoing care.
Psychologist/psychiatrist/therapist:
These mental health professionals may help you cope with emotional issues.
COVER STORY
"Im prioritizing wellness - my way! "
Danielle Manguinao knows what it means to start over. After struggling with weight fluctuations, she committed to a new approach. With the help of a GLP-1 medication, early morning workouts and the support of her family, Danielle is embracing life—and getting ready to confidently wear the bikini she once only dreamed about!
—BY DIANE HERBST
At 6 AM most mornings, Danielle Manguinao is at her gym powering through a group workout before starting her busy day. Recently, she bought a bikini she’s excited to wear on an upcoming family vacation—something that reflects how confident and energized she feels after recommitting to her health and wellness goals.
The 30-something business consultant says her approach today is less about chasing a number on the scale and more about feeling strong, balanced and comfortable in her own skin. With the help of a GLP-1 medication, consistent workouts and healthier eating habits, Danielle says she’s found a routine that finally feels sustainable for her lifestyle
Finding a plan that would stick has been a lifelong journey for Danielle, who admits to “yo-yoing” many times. Pregnancy-related weight gain from her three kids also proved a challenge. By November of 2024 with her 40th birthday looming two years away, Danielle felt an urgency to try a new approach. “I said, ‘I need to start now,’” she recalls. “Because as I get older this is only going to get tougher.” She had heard of GLP-1s and after doing her own research, she decided to give it a try with the help of her nurse practitioner.
The medication worked wonders. “The biggest thing was the food noise being gone,” she says, noting that after a few weeks of mood swings, she didn’t experience any other side effects. “I was able to cut down on the snacking, I was able to cut down the food portioning. It doesn’t take very much for me to feel full!”
While Danielle first used MyFitnessPal to count calories, she discovered that by focusing on protein-high meals—eggs, chicken or tofu are favorites—and breakfasts of avocado toast and fruit, the weight steadily came off without having to be hyper focused on her daily calorie intake. Her husband’s unwavering support and healthy eating habits also helped.
Danielle started doing group workouts at F45 and discovered that the camaraderie of others added enjoyment and motivation to her fitness journey. “There’s something to be said when you put a group of people in the same room working toward the same goal of healthy lifestyle, healthy living and cheering each other on,” she says. Today, she remains devoted to her rigorous early morning group workouts. “I thought, If I can do this, maybe I’m giving myself a chance to live a bit longer,” she says.
With summer approaching, Danielle looks forward to several big family events coming up, and buying new dresses in size 6. She also plans on “feeling good” in a bikini on the beach when she goes on vacation in the Philippines later this year. “I’m excited about being able to enjoy the beach and really run with and keep up with my kids. I want to do all these fun things for many years to come!” she says.
To keep herself accountable, Danielle also posts daily videos of her workouts as Instagram stories on her account @daniellemanguinao.
DANIELLE’S TOP 3
WELLNESS TIPS
From skincare to self-care, Danielle believes small choices can add up to big results. See if her tips can work for you...
Find your beauty routine.
As a busy, working mom, she keeps her skincare routine simple, using moisturizer and serums. "And every six months I get Botox," she says, noting it helps to prevent wrinkles and maintain her skin's firmness. She also applies SPF 30 sunscreen before going outside. "Even if it’s overcast, I prioritize putting it on,” she says.
Quit vaping.
On January 1, Danielle took another big step towards longevity when, with the encouragement of her husband and friends, she quit vaping, a habit she says she was "addicted" to for the last two years. “Losing weight really made me reevaluate my overall health. I want to look good and feel good!”
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Expert answers for your health,
your history, your life
Meet our expert!
Rachel Pessah-Pollack, MD, FACE, is a nationally recognized endocrinologist at NYU Langone Health and Clinical Professor at NYU Grossman School of Medicine. She has served on the Board of Directors of the American Association of Clinical Endocrinology and helps guide the standards of care used by physicians across the country.
Q: My friend told me that the best way to lose weight is by doing a cardio routine, but I’ve also heard that’s not necessarily the case. Is there such a thing as “best exercise” to help me lose weight?
A: We know that there is no “best exercise” for weight loss and it’s important to tailor your exercise routine to your individual lifestyle in order to ensure continued commitment. Combining aerobic exercise with resistance training is key as this helps to build muscle mass and reduces the risk for muscle loss, particularly for our patients on GLP-1s who are losing significant amounts of weight rapidly. It’s also worth assessing if your goal is weight reduction (for which aerobic exercise is key) or if you are focused on changing your body composition (for which resistance exercise is very important). The weight loss from exercise alone is often not significant unless combined with dietary changes to maximize results. Resistance training helps preserve lean muscle mass and this results in numerous long-term heart and weight benefits. If you want a place to start, focus on resistance training two to three times per week and combine it with aerobic exercise with a goal of at least 150 minutes of moderate-intensity activity per week.
Q: I see tons of different weight loss trends online, one of them being intermittent fasting. Is this really helpful for losing weight? How do I know if other trends are right for me?
A: The best eating plan is one that you can stick with long term. It should fit into your everyday life, including your schedule at home and at work. Intermittent fasting is one approach that can help people lose weight because it limits the amount of time during the day when they eat, which often leads to eating fewer calories overall. In general, the approach I recommend is figuring out what is best for you to maintain and adhere to based on your lifestyle and preference. A couple of diets you might want to look into are Mediterranean and DASH-style diets, which can benefit your weight and heart and reduce your risk of disease. It’s worth discussing with your PCP the approach that will ensure you have a successful weight reduction, good nutritional intake and can stick with long-term.
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Q: I’ve heard that compoundeds aren’t the best option, but I thought they did the same thing as prescribed GLP-1s. How come my PCP doesn’t think I should go with a compounded?
A: Compounded GLP-1s do not undergo the same safety and testing that FDA-approved formulations have undergone and are not equal in terms of efficacy. In addition, there are uncertainties in dosing when compared to an FDA-approved formulation. Numerous professional societies and the FDA have issued specific warnings concerning the potential risks of compounded GLP-1s including potential for dosing errors. In addition, some compounded products can have the addition of other ingredients (for example vitamin B12) and are taken by people that do not necessarily need it. There are a number of savings programs offered by the manufacturers of these FDA-approved GLP-1s and it could be worth seeing if these are an option. These programs can help make the medication more affordable as they can be pricey if not covered by insurance.
NEWS YOU NEED NOW
Getting to the heart of it: GLP-1s show promise in cutting heart risks and ER visits
Encouraging news for those who have obesity and an autoimmune disease (like IBD, type 1 diabetes, multiple sclerosis and more): Being on a GLP-1 agonist helped lower cardiac events and visits to the emergency room as opposed to those not on this treatment, according to an article published in the Journal of the American Heart Association. Specifically, this study showed a 17% lowered risk for venous thromboembolism (a blood clot in the veins), 31% for pulmonary embolisms, 21% lowered chance for the need to visit emergency departments and an overall 44% lowered risk for all-cause mortality. There was also a slightly lowered risk for heart attack and stroke.
What to note: These findings may come as a result of any number of things, including the benefits of weight loss and control over blood sugar levels. This study shows potential for extended health benefits of following a GLP-1 treatment plan and lays the groundwork for future studies to further explore what GLP-1s can do for other systems in the body.
FEEL-GOOD RECIPES
Quick, everyday meals you want to make
1 serving size, 345 calories, 40g protein, 23 g carbs, 9 g fat
Mix all ingredients in a bowl—you can even prep some extra and store in the fridge for the week ahead.
1 serving size, 290 calories, 20 g protein, 22 g carbs, 18 g fat
Scramble eggs in a pan. Layer the scrambled eggs, fresh spinach and avocado in the wrap. Fold and enjoy.
1 serving size, 345 calories, 40g protein, 23 g carbs, 9 g fat
Mix all ingredients in a bowl—you can even prep some extra and store in the fridge for the week ahead.
Start with a gentle cleanse, like Tyla
I started being more careful with my skin and making sure that I’m taking care of it because I have to wear make-up and everything when I perform,” says singer-songwritter Tyla. Her prep starts with the basics: washing her face with a gentle cleanser, then spritzing on a facial mist for a fresh, hydrated feel. It’s a good reminder that a strong routine doesn’t have to be complicated—cleanse gently, hydrate and keep it moving.
Cool things down, like Bella Hadid
“If I’m not feeling well or a bit anxious, usually what helps is my trusty ice bath,” shares the model. Her routine includes dunking her face in a bowl of ice water for a few seconds at a time, totaling about 30 seconds. While an ice bath isn’t a must, a quick cool-down can help skin feel refreshed and may temporarily reduce puffiness. If your skin is sensitive, skip the ice-water plunge and try a cool compress instead.
Don’t forget your scalp, like Issa Rae
“I’m dry all the time, and scalp care is skincare!” says Issa Rae. The actress uses a dropper to apply scalp oil along her part, helping bring moisture to an area that’s easy to overlook. If dryness, flakes or tightness are part of your routine, adding a scalp oil or moisturizer may help—but go light to avoid buildup.
Mask when you need a reset, like Yerin Ha
“This just calms my skin,” says Bridgerton season four star Yerin Ha, who reaches for a face mask when she’s feeling extra stressed. She usually lets it sit for 10 to 15 minutes. Face masks aren’t essential every day, but they can be a nice add-on when your skin—or your mood—needs a little extra care. Choose one based on your skin’s needs, whether that’s hydration, calming or brightening.
Exfoliate carefully, like Keke Palmer
“I’m trying to clear up any hyperpigmentation, and I think exfoliating really helps with that, personally,” actress Keke Palmer says about changes she noticed in her post-pregnancy skin. Exfoliation can help smooth skin and improve the look of uneven tone over time, but more is not always better. If you try it, choose a face-safe exfoliant, follow the directions and be gentle. Over-exfoliating can dry out or irritate your skin, so start slow and use lukewarm water.
Make SPF nonnegotiable, like Nicola Coughlan
“It’s not worth the suntan,” says Nicola Coughlan, star of Bridgerton and Derry Girls. She says sunscreen has been part of her daily routine since she was a teenager—and she’s right to make it a priority. Daily sunscreen can help protect against sun damage, premature aging and skin cancer. Look for a broad-spectrum sunscreen made for the face, and apply it every morning as the final step in your skincare routine.
Add steam thoughtfully, like Niall Horan
Singer-songwriter Niall Horan uses a facial steamer during his routine, saying it helps prep his skin before applying products. While steam doesn’t literally open or close pores, warmth can soften the skin and make your routine feel more spa-like. Just don’t overdo it—too much heat can dry out or irritate some skin types. If you don’t have a steamer, a warm shower or a gentle rinse with lukewarm water can give you a similar refresh.
Jill B. Feffer, MD, FACP, FACE, Chief of Endocrinology, NYC H+H/Elmhurst, Icahn School of Medicine, Mount Sinai
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Health Monitor Medical Advisory Board
Michael J. Blaha, MD, Director, Clinical Research, Ciccarone Center for the Prevention of Cardiovascular Disease; Professor of Medicine; Johns Hopkins
Leslie S. Eldeiry, MD, FACE, Clinical Assistant Professor, Part-time, Department of Medicine, Harvard Medical School; Department of Endocrinology, Harvard Vanguard Medical Associates/Atrius Health, Boston, MA; Chair, Diversity, Equity and Inclusion Committee, and Board Member, American Association of Clinical Endocrinology
Cheri Frey, MD, Assistant Professor of Dermatology, Howard University, Washington, DC; Chair, Dermatology Section, National Medical Association
Marc B. Garnick, MD, Gorman Brothers Professor of Medicine, Harvard Medical School; Director, Cancer Network Development, Beth Israel Deaconess Medical Center Editor-in-Chief, Harvard Medical School’s Annual Report on Prostate Diseases
Mark W. Green, MD, FAAN, Emeritus Director, Center for Headache and Pain Medicine; Professor of Neurology, Anesthesiology, and Rehabilitation, Icahn School of Medicine at Mount Sinai
Mark G. Lebwohl, MD, Dean, Clinical Therapeutics; Professor and Chairman Emeritus, Kimberly and Eric J. Waldman Department of Dermatology, Icahn School of Medicine at Mount Sinai
Maryam Lustberg, MD, MPH, Professor of Internal Medicine (Medical Oncology); Director, Center for Breast Cancer; Chief, Breast Medical Oncology, Yale School of Medicine, New Haven, CT
Mary Jane Minkin, MD, FACOG, Clinical Professor, Department of Obstetrics, Gynecology, and Reproductive Sciences, Yale University School of Medicine
Rachel Pessah-Pollack, MD, FACE, Clinical Professor, Division of Endocrinology, Diabetes & Metabolism, NYU Grossman School of Medicine, NYU Langone Health, New York, NY
Julius M. Wilder, MD, PhD, Associate Professor of Medicine; Vice Chair, Culture, Engagement, and Community, Duke Department of Medicine; Vice Chief, Culture, Engagement, and Community, Duke Division of Gastroenterology; Director, Duke Community Engaged Research Initiative, Duke Clinical Research Institute, Duke University School of Medicine, Durham, NC
