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.

__
Feel like nothing works?

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.

__
Find your best plan!

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!

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

__
“A different approach
worked wonders!”

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!”

“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.”

__
“Now, I’m excited for all the things to come!” 

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.

Abby Salas is proof that the path to reaching your happy weight and finding your glow looks different for everyone. Here, she shares the strategies that have helped her grow her confidence and love her body!
—BY DIANE HERBST

Abby Salas’s struggles with weight began during her senior year of high school, when she became depressed and turned to food for comfort.  Over time, her weight climbed from 130 lbs. to 389 lbs. “All my life, I’d been an athlete and been in great shape,” the 35-year-old says. “I was hiding from the world—I got really depressed, and I ate my feelings.”

In 2019, Abby hit a low point when she was too embarrassed to leave her room during a family gathering. “I said, ‘That’s it. I can’t live like this anymore,’” she recalls.

That’s when she started small, walking twice a week. That grew into gym workouts, weight training and eventually running. She also overhauled her diet, skipping pizzas and liters of soda and instead focusing on protein, vegetables and balanced nutrition. “I started eating more protein and less carbs, but I still ate unrefined carbs because I knew they were important,” she says.

A chief operating officer of an esthetics and wellness spa, Abby initially had weight-loss surgery and later used a GLP-1 medication for several months. She says that lasting change has come from being consistent, which helped her maintain weight loss. Here, she shares the strategies that supported her on her journey:

__
Find your community.

Abby joined BuildEmUp Fitness, “and this gym has literally changed my life. It is supportive, so loving, so caring.” Having that support has helped her stay committed. “Sometimes I go at 40% or 50%, but I still go,” Abby says.  “Whether I’m motivated or not motivated, no matter what, I’m going to get that workout in. The fact is, I show up.” 

__
Create accountability.

Posting her journey on Instagram @abbysjourney_23 has helped Abby stay focused on her goals. “I started recording myself because I said, ‘If I record myself, I’m going to hold myself accountable and I’m forced to do it because people are watching me,’” Abby says. By sharing her workouts, meals and daily habits, Abby has not only kept herself on track but also inspired others. “I post everything,” she says. “I’m very consistent.”

__
Find your strength.

Abby works out about six days a week and shifted her mindset from being “skinny” to being strong. “It’s about being healthy, confident and proud of who you are,” says Abby. “I can dead lift 245 lbs. and bench press 125 lbs.” She also runs three times a week and competes in races including a half marathon, “the best experience of my life.”

__
Take care of your skin.

“Because of the weight loss, my face was very wrinkly, with saggy skin, saggy neck,” she says. With the help of her partner, an esthetician, Abby has incorporated regular treatments of Botox, facials and laser therapy to refresh her appearance. “It just makes me feel so confident,” she says. “I feel like I respect myself and I love myself.”