Losing weight can be a challenging journey, and if your efforts haven't yielded the desired results, know that you're not alone. Many people struggle with weight loss, often trying numerous fad diets with limited success. Psychology Today reported a poll suggesting that people try 126 fad diets in their lives, with each attempt averaging a mere six days. The key to successful and sustainable weight loss lies in adopting healthy habits that you can maintain and enjoy in the long term. This article, with insights from registered dietitian, exercise physiologist, and psychologist David Creel, PhD, will guide you on how to lose weight the right way and keep it off.
The Truth About Weight Loss
Being overweight can negatively impact your health, with obesity linked to various health conditions. Therefore, achieving a healthy body mass index (BMI) through weight loss can be a significant step toward improving your well-being, especially for those at risk.
The fundamental principle of successful weight loss is developing healthy habits that you can maintain and enjoy long-term. Losing weight and keeping it off requires commitment, time, and accepting that there will be challenges along the way.
As Dr. Creel notes, "Losing weight isn’t a linear experience. You’ll have ups and downs. But if the overall trend is downward, that’s when you know you’re having success. That’s why we have to think about how to lose weight as a lifestyle."
In short, healthy and successful weight loss involves:
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- Setting reasonable goals.
- Expending more calories than you consume.
- Eating nutritious foods that provide all the necessary nutrients while limiting unhealthy components.
- Engaging in aerobic exercise to boost heart health.
- Maintaining or building muscle mass to enhance calorie burning at rest.
- Understanding the impact of emotions on eating and physical activity.
- Getting enough sleep to optimize bodily functions.
- Being prepared to make adjustments as needed.
Setting Realistic Weight Loss Goals
While seeing progress can be exciting, Dr. Creel advises focusing on actions rather than solely on outcomes. Setting achievable lifestyle goals means concentrating on behaviors that we can control, particularly those that significantly affect health and weight.
Dr. Creel explains, "It can depend on your starting weight and your lifestyle, but these modest changes often lead to one to two pounds of weight loss per week. Weight loss is likely to taper off over time, but if you pay attention to the non-scale victories - like better sleep, more energy and improved fitness - you’re less likely to get discouraged."
Understanding the Mechanics of Weight Loss
Weight loss primarily involves burning more calories than you consume. As Dr. Creel emphasizes, "We’re all unique beings, and our bodies have different needs. But at the end of the day, the most basic concept of losing weight is that you need to achieve a calorie deficit."
Our bodies use calories from food for energy, powering everything from physical activities to essential bodily functions. Excess calories are stored as fat, while consuming fewer calories than you use forces your body to draw energy from these stores, creating a calorie deficit and leading to weight loss.
However, severely restricting calories can lead to undernutrition and other health issues. Therefore, successful weight loss requires a balanced approach, finding the right calorie intake that is neither too high nor too low, which varies from person to person.
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Determining Your Ideal Calorie Intake
Calorie needs vary based on several factors, including:
- Current weight.
- Goal weight.
- Height.
- Age.
- Muscle mass.
- Physical activity level.
Dr. Creel suggests a general guideline: "When we know how many calories you’re burning, we might suggest getting about 500 calories a day fewer than that. That will typically yield about a pound of weight loss per week." Resources like the Center for Disease Control and Prevention’s (CDC) MyPlate Plan or the NIH body weight planner can help estimate appropriate calorie intake for weight maintenance or loss.
Smartwatches and fitness trackers can also estimate calorie expenditure through exercise and regular biological processes, providing a starting point for determining necessary calorie intake. Subtracting approximately 500 calories per day from this number can give you an estimated daily target for weight loss.
Keeping a food journal, either on paper or in an app, can help track your eating habits, monitor calorie intake, and assess the nutritional value of your food choices.
Following a Sustainable Weight-Loss Diet
A cornerstone of a healthy weight-loss diet is prioritizing natural, less-processed foods. This approach aligns with the principles of the Mediterranean diet, widely regarded as one of the healthiest eating patterns. The Mediterranean diet emphasizes foods such as:
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- Fruits and vegetables.
- Whole grains.
- Legumes.
- Nuts and seeds.
- Olive oil.
- Lean proteins (fish, poultry).
The quality of calories consumed is as important as the quantity. For example, while a can of soda and an apple may have a similar calorie count, the apple provides essential nutrients like fiber and antioxidants, offering greater satiety and nutritional benefits.
Dr. Creel illustrates this point: "You can have a soda and a refill (300 calories) and still eat a full meal. But if you were to drink water and have three apples (285 calories) with your meal, you’re going to consume way fewer calories overall because those apples will be much more filling."
While some advocate for cutting out carbs (like the keto diet), others suggest moderation. Both approaches can be effective, although strict no-carb diets can be challenging to maintain long-term. According to Dr. Creel, the types of carbs and fats consumed are more critical than eliminating them entirely. Healthier fats typically come from plants, nuts, and seeds, while healthier carbohydrates are less processed.
Here are some simple swaps to improve your diet:
- Less: Beef; More: Chicken, turkey, fish, and nuts
- Less: Butter; More: Olive oil
- Less: Cakes, cookies, and candy; More: Fruits and vegetables
- Less: Soda, lemonade, juice, sweetened tea, and alcohol; More: Water
- Less: White bread and pasta; More: Whole-wheat bread and pasta
- Less: White rice; More: Brown rice
Remember, weight loss is a gradual process. Depriving yourself of favorite foods can lead to discouragement and guilt. Instead, enjoy treats sparingly and recognize that occasional indulgences are acceptable and do not negate your progress.
Incorporating Cardio Exercise
To lose weight, you need to expend more calories than you consume, and exercise plays a crucial role in burning extra calories. The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise per week, which elevates your heart rate and breathing.
Dr. Creel notes that regular exercise is a common trait among those who successfully maintain weight loss. "I’ll typically advise people who are looking to lose weight to ratchet up their workouts to something more like 250 to 300 minutes per week - or an hour-long workout four to five days per week," he says. However, individual needs vary based on lifestyle and activity level.
Gradually increase your exercise intensity and duration to avoid burnout. Find activities that you enjoy and can consistently incorporate into your routine.
Effective aerobic workouts include:
- Walking, hiking, and slow running.
- Swimming.
- Cycling.
- Using cardio machines (treadmills, ellipticals, steppers).
During exercise, aim for moderate intensity, where you can talk but need to pause occasionally to catch your breath. If you can easily carry on a conversation, increase the intensity. If you're gasping for air, reduce it.
Building and Maintaining Muscle Mass
Muscle mass is vital for weight loss because muscle burns more calories, even at rest. Dr. Creel explains, "Muscle is metabolically active. Your muscle burns through calories much faster, even if you’re just sitting on the couch. The more muscle mass you have, the quicker you burn calories."
When losing weight, the goal is to lose fat while preserving muscle mass. Two key strategies for maintaining muscle are:
- Eating Plenty of Lean Protein: Protein helps build and repair muscle, making it a critical component of a weight-loss diet. Aim for protein to make up 25% to 30% of your daily calorie intake.
- Engaging in Strength-Training Exercise: Activities like yoga, Pilates, weightlifting, and calisthenics help tone and strengthen muscles. Aim for at least 20 minutes of strength training twice per week.
Strength training helps maintain muscle mass, which can prevent a decrease in resting metabolic rate often associated with weight loss.
Addressing Emotional Well-being
Emotional eating, turning to food in response to stress or other emotions, is a common coping mechanism. Stress hormones like cortisol can increase cravings for sugary, fatty, and salty foods.
When you feel the urge to eat for comfort, try these relaxation techniques:
- Take a walk.
- Do breathing exercises.
- Try meditation.
Food journaling can help identify patterns between your emotional state and eating habits. Dr. Creel suggests, "I like to encourage people to keep track not just of what they’re eating, but also how they’re feeling at mealtimes or when they reach for that snack. That can help you to see patterns and gauge whether you’re eating because you’re hungry or if you’re turning to food for comfort."
Prioritizing Sleep
Sleep and weight loss are closely linked. Lack of sleep can disrupt hunger hormones (ghrelin and leptin), 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 is not always linear. You may experience plateaus where progress stalls, leading to discouragement. This is a normal part of the process.
It’s important to remember that weight doesn't always reflect your effort. There are several reasons why you might not see the results you expect:
- Inconsistent Weighing: Daily or weekly fluctuations are normal.
- Muscle Gain: Muscle weighs more than fat, so you may be losing fat while gaining muscle.
- Metabolic Adaptation: Your body may adapt to a lower calorie intake, requiring adjustments to your diet or exercise routine.
Don't lose hope. Instead, re-evaluate your plan and make necessary adjustments.
The Role of Lifestyle and Environment
A healthy lifestyle encompasses good nutrition, regular physical activity, stress management, and sufficient sleep. Other factors, such as medications, medical conditions, genetics, hormones, environment, and age can also influence weight management. Consulting a healthcare provider can help address any concerns and tailor a plan to your specific needs.
Lifestyle Factors
- Nutrition: Monitor your food and beverage intake to understand your eating habits.
- Physical Activity: Track your activity levels to ensure you're meeting your exercise goals.
- Sleep: Record your sleep hours to ensure you're getting adequate rest.
- Emotional Eating: Note your feelings when you eat to identify emotional triggers.
Setting Goals and Building Support
Set short-term, realistic goals and reward yourself for your efforts. Remember that setbacks are normal, and it's important to get back on track quickly. Everyone's journey is different, so what works for someone else may not work for you.
Engage a support system of family, friends, or coworkers who share similar goals. Joining a weight-loss program or consulting a healthcare professional can also provide valuable support and guidance.
Environmental Restructuring
Restructuring your environment to support healthy choices is crucial. This includes your home, workplace, and community. Ensure access to healthy foods and opportunities for physical activity.
Long-Term Strategies
Long-term weight loss requires making lasting lifestyle changes rather than relying on short-term diets. Some key strategies include:
- Focusing on Action Goals: Instead of just aiming to lose weight, set specific actions like walking daily for 30 minutes.
- Prioritizing Plant-Based Foods: Eat plenty of fruits, vegetables, and whole grains.
- Limiting Added Sugars: Reduce consumption of desserts, jellies, and sodas.
- Practicing Mindful Eating: Focus on each bite to enjoy the taste and recognize when you feel full.
- Making Exercise a Habit: Aim for at least 30 minutes of aerobic exercise most days of the week, along with strength training twice a week.