If your attempts to lose weight haven't been successful, you're not alone. Many people try various fad diets, but these are often unsustainable in the long term. The key to successful weight loss is to develop healthy habits that you can maintain and enjoy for the rest of your life.
The Truth About Weight Loss
Carrying excess weight can negatively impact your health, increasing the risk of conditions like heart disease, type 2 diabetes, and certain cancers. Losing weight and achieving a healthy body mass index (BMI) can significantly improve your well-being. For weight loss to be successful, you need to develop healthy habits that you can live with and be happy with for the long term.
Losing weight and keeping it off requires commitment, time, and adjustments along the way. Don't get discouraged by occasional setbacks. The overall trend is what matters.
Here's a summary of the key elements for healthy, successful weight loss:
- Set reasonable goals.
- Expend more calories than you consume.
- Eat nutritious foods.
- Engage in aerobic exercise.
- Maintain or build muscle.
- Explore the emotional aspects of eating.
- Get enough sleep.
- Expect to make adjustments.
Setting Realistic Weight Loss Goals
Focus on actions you can control, such as adopting healthy behaviors. Concentrate on areas that will significantly impact your health and weight.
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Modest changes can often lead to a weight loss of one to two pounds per week. Weight loss may slow down over time, but focus on non-scale victories like improved sleep, increased energy, and better fitness to stay motivated. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this amount of weight loss can lower your risk of some long-term health conditions.
Understanding the Calorie Deficit
Weight loss fundamentally comes down to burning more calories than you consume.
Our bodies use calories from food for energy. Excess calories are stored as fat. To lose weight, you need to create a calorie deficit, where your body uses energy from its stores.
However, severely restricting calories can lead to undernutrition and other health problems. So, finding the right balance is crucial.
Each person has different calorie needs, depending on factors like:
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- Current weight
- Goal weight
- Height
- Age
- Muscle mass
- Physical activity level
To estimate your calorie needs, you can use online tools like the Center for Disease Control and Prevention’s (CDC) MyPlate Plan or the NIH body weight planner. Some smartwatches and wearable fitness trackers can also estimate your calorie expenditure. A general guideline is to subtract about 500 calories a day from the number of calories you burn to lose about a pound of weight per week.
Keeping a food journal can help you track your calorie intake and make healthier choices. Studies show that writing down what you eat is an effective method for weight loss. It raises awareness and forces you to think about what and how much you’re eating. Every bite or sip counts! Tracking is also an effective tool for evaluating your eating habits and patterns.
Following a Manageable Weight-Loss Diet
The core of a healthy weight-loss diet is to eat more natural, less-processed foods. This is the foundation of the Mediterranean diet, which emphasizes:
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Fish
- Lean poultry
- Olive oil
Hitting the right number of calories isn't enough. The quality of those calories is also important.
Natural and less-processed foods provide your body with essential nutrients without unnecessary additives.
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While some people advocate for cutting out carbs, others believe they are fine in moderation. Both can be true, but a no-carb diet can be hard to keep up long term. Although people can lose weight with lower-fat or lower-carb eating, the types of carbs and fat are most important. Healthy fats tend to come from plants, nuts and seeds rather than animals. And healthier carbohydrates are less processed.
Here are some simple swaps to improve your diet:
- Instead of: BeefChoose: Chicken, turkey, fish, or nuts
- Instead of: ButterChoose: Olive oil
- Instead of: Cakes, cookies, and candyChoose: Fruits and vegetables
- Instead of: Soda, lemonade, juice, sweetened tea, and alcoholChoose: Water
- Instead of: White bread and pastaChoose: Whole-wheat bread and pasta
- Instead of: White riceChoose: Brown rice
Remember, weight loss is a marathon, not a sprint. Restricting yourself from your favorite foods can lead to discouragement. Instead, enjoy them sparingly and remind yourself that occasional treats are okay.
You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. Foods to limit for weight loss:
- Foods with added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items -- not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.
- Carbs with less nutritional value. You don't have to eliminate carbs, but you can be picky about your choices. For example, whole grains are better choices than highly processed items because processing removes key nutrients such as fiber, iron, and B vitamins -- though some may be added back, such as in “enriched” bread. Also, look for choices that are low on the glycemic index, meaning they are digested more slowly and are less likely to raise your blood sugar. Low-glycemic foods include green vegetables and most fruits; high glycemic foods include potatoes and white rice.
- High-calorie drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
What to eat for weight loss:
- Protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.
- Good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.
- Fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.
Incorporating Cardio Exercise
Exercise is essential for burning extra calories. The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise each week.
Moderate-intensity exercise raises your heart rate and makes you breathe faster. While people lose weight in a variety of ways, those who keep it off tend to exercise regularly.
Consider increasing your workouts to 250 to 300 minutes per week, or about an hour-long workout four to five days per week. However, there are no hard-and-fast rules that are right for everyone. Find activities that you enjoy and that fit into your life on a regular basis. Fun- Find activities that you enjoy and chances are you’ll stick with them. Try a new dance or martial arts class, take a hike or sign up for a local 5K fun run or walk.
Here are some effective aerobic workouts:
- Walking, hiking, and slow running
- Swimming
- Cycling
- Cardio machines (treadmills, ellipticals, steppers)
To gauge the intensity of your exercise, try talking. If you need to pause to catch your breath, you're at a moderate intensity. If you can easily carry on a conversation, push a little harder. If you're gasping for air, ease up.
Building and Maintaining Muscle Mass
Muscle is crucial for weight loss because it burns more calories, even at rest. Building muscle helps your body burn calories at rest. The more muscle mass you have, the quicker you burn calories.
To maintain muscle mass while losing weight:
- Eat plenty of lean protein. Healthy sources of protein help to build and repair muscle. So, protein is a critical component of healthy weight-loss eating. How much protein you need depends on a variety of factors. But most people will be well served to make protein count for around 25% to 30% of the calories they eat each day. On a 1,600-calorie diet, that would equal 100 to 120 grams of protein per day.
- Engage in strength-training exercise. That can be activities like yoga, Pilates, barbells, free weights or calisthenics, all of which help to tone and strengthen muscle. Aim for at least 20 minutes of strength-training exercise twice per week.
Addressing Emotional Well-being
Emotional eating is a coping mechanism where people turn to food when feeling stressed, bored, or frustrated. Strong emotions release cortisol, which can increase cravings for sugar, fat, and salt.
When you feel the urge to eat for comfort, try these quick relaxation strategies:
- Take a walk.
- Do breathing exercises.
- Try meditation.
Food journaling can help you identify patterns in your emotional state and how they relate to eating.
Prioritizing Sleep
Sleep and weight loss are interconnected. Lack of sleep can disrupt hunger hormones, making you feel hungrier. Aim for seven to nine hours of sleep per night and maintain a regular sleep schedule.
Expecting and Adapting to Changes
Weight loss isn't always linear. You may experience stalls or plateaus. Don't get discouraged. It's a normal part of the process. There are a few reasons you’re not seeing the results you expect. Weight doesn’t always reflect the effort you put in.
Resist the temptation to give up. Chances are you're doing great. If setbacks happen, try to take a small step back toward your goals. Call on your support network for encouragement. And try not to get bogged down in negative thoughts.
Additional Strategies for Sustainable Weight Loss
Beyond the core elements, consider these additional strategies for maximizing your weight loss efforts:
Eat Varied, Colorful, Nutritionally Dense Foods
Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to ensure that each meal consists of fruit and vegetables, whole grains, and protein. Total fiber intake should be 25 to 30 grams (g) daily.
Keep a Food and Weight Diary
Self-monitoring is a helpful tool in successfully losing weight. They can also measure their progress by recording their weight every week.
Eliminate Liquid Calories
Avoid consuming excessive calories from sugar-sweetened beverages like soda, juice, and alcohol. Stick to water, unsweetened tea, or coffee.
Measure Servings and Control Portions
Be mindful of portion sizes, especially when dining out. Use visual cues like a fist (1 cup), tennis ball (1/2 cup), or deck of cards (3 ounces) to estimate portions.
Eat Mindfully
Pay attention to why, how, when, where, and what you eat. Eat slowly, savor your food, and focus on the taste. Allow your body time to register fullness.
Stimulus and Cue Control
Identify triggers that lead to unnecessary eating, such as watching television or having a candy bowl nearby. Adjust your routine to limit these triggers.
Plan Ahead
Stock up on nutritious foods and plan your meals. Limit processed snack foods and desserts in your home.
Seek Social Support
Embrace the support of loved ones, friends, or support groups. Share your progress and invite others to join you.
Stay Positive
Weight loss is a gradual process. Stay persistent and don't give up when faced with challenges.
Addressing Common Concerns
What is the fastest way to lose weight?
Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. That said, each person is different, and there may be other factors that need to be considered, such as your diet, what medications you’re taking, your hormones, your mood, and genetics.
How can I lose weight in 7 days?
Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it’s better to aim for slower and more sustainable weight loss of 0.5-2 lbs per week.
How can I drop 20 pounds fast?
Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight.
For safe and healthy weight loss, 0.5-2 pounds of weight loss per week is a realistic weight loss goal that you are more likely to maintain.
How can I lose 10 pounds in a week?
Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss, aim for 0.5-2 pounds of weight loss per week by changing your diet and lifestyle.
How can I lose 15 pounds in 2 weeks?
Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. A lifestyle with good nutrition, regular physical activity, stress management, and enough sleep supports a healthy weight.