Researchers evaluated 34 studies with adults who had a body mass index greater than 25 overweight. They looked at people who received weight loss interventions within primary care settings. The research compared these types of interventions to no weight loss treatment, minimal intervention use of printed or electronic education about weight loss , or instruction in attention control to resist urges or behaviors, but not focusing specifically on weight loss behavior.

The interventions were delivered by a variety of medical professionals nurses, dietitians, and general practitioners and nonmedical practitioners such as health coaches. The interventions lasted between one session with patients following the program unassisted for three months and several sessions over three years, with a median of 12 months.

Results showed that the mean difference between the intervention and comparison no specific weight loss intervention groups at one year was a weight loss of 5. There was also a mean difference in waist circumference of Importantly, since this was a systematic review of 34 trials with a wide range of interventions, the authors were not able to specifically identify which interventions produced the result.

A combination of protein , fiber, and low calorie content makes cruciferous vegetables great foods to include in your meals if you want to lose weight.

Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management and heart health.

Just be sure to enjoy red meat in moderation and opt for healthier cooking methods when possible to prevent any negative health effects. Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

Potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health. On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested.

If you allow potatoes to cool after boiling, they will form large amounts of resistant starch , a fiber-like substance that has been linked to weight loss in animal studies.

Beans and other legumes , such as lentils, black beans , and kidney beans, can be beneficial for weight loss. Those foods tend to be high in protein and fiber, two nutrients that promote satiety. They also may contain some resistant starch.

Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. This may help you eat more mindfully. Incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss.

If you feel preoccupied with food or your weight, experience guilt around food choices, or engage in restrictive diets, consider speaking to a healthcare professional like a registered dietitian. Disordered eating patterns or eating disorders can affect anyone and are caused by a combination of factors, so feel to ask for help.

For eating disorder-specific help, the National Alliance for Eating Disorders offers a daytime helpline staffed by licensed therapists and an online search tool for treatment options. For general mental health support 24 hours a day, the Substance Abuse and Mental Health Services Administration offers a helpline at or for TTY.

Eating cottage cheese is a great way to boost your protein intake , which is important for building and maintaining muscle. There may even be a relationship between calcium intake and body weight , but more research is needed in this area.

Not only are avocados rich in heart-healthy fats, but they also contain a lot of water and fiber, which make them very filling.

Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium. Nuts are high in heart-healthy unsaturated fat and provide you with protein, fiber, and other plant compounds that benefit heart health.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss. Recent studies show that a diet rich in whole grains can help support healthy weight loss.

Notable examples include oats , brown rice , and quinoa. Chili peppers contain capsaicin, a substance that makes hot peppers such as chilis spicy. Some studies show that capsaicin can improve how fast your body metabolizes fat and increase your sensation of fullness.

Together, these may support your healthy weight loss journey. Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.

Most fruits have properties that make them great for helping you reach or maintain a healthy weight. Even though fruits contain natural sugar , they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

Chia seeds are highly nutritious and rich in fiber, which can promote feelings of fullness. In one small study of 24 adults, those who ate either 0.

Greek yogurt is great for weight management, as it contains a good amount of protein per serving. Consider choosing full-fat yogurt. While the evidence is still mixed, some studies show that full-fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time.

Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks may help with fast weight loss.

Losing about 1—2 pounds per week is generally considered the fastest rate that is healthy. Some studies suggest that following a high fiber diet may support decreased body fat. Home Healthy Living Healthy Eating Losing Weight. Losing Weight. Healthy for Good Topics Healthy Eating Healthy Lifestyle Fitness Company Collaboration or Search Condition.

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McDaniel advises patients to take it slow, be honest with themselves and avoid fixating on a single number. Ask yourself what inspires you to lose weight, and create a realistic plan for dropping pounds slowly. Small, measurable goals are key, Dr.

If you want to eventually lose 20 pounds, you might aim to drop just a pound or so each week. That way, you can enjoy frequent successes that keep you motivated, and better diet and exercise habits will take center stage in the meantime. McDaniel encourages his patients to try a version of the keto diet, which focuses on more healthy fats and fewer carbohydrates, but he recommends talking with a doctor or nutritionist about meal plans that may work for you.

McDaniel also recognizes the psychological baggage these topics can carry. Many people have battled weight and societal stigmas for years, and they may struggle with body image and self-esteem. Use a scale that can display your weight in kilograms or stones, which can help remove any mental stigmas you have around pounds.

Work with a friend to keep yourself accountable and make the weight loss experience more pleasant. At the end of the day, Dr. McDaniel says, weight loss should lead to fuller, healthier days—not a constant battle with the scale.

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If a loved one has virtually exhausted their weight loss options, it might be time to consider bariatric surgery, also called weight loss surgery. Bariatric surgery is usually a minimally invasive procedure that alters how the body processes food to support rapid, lasting weight loss.

Because only a few small incisions are made, patients may have less pain, decreased risk of complications, shorter recovery time and better cosmetic results. Also known as vertical sleeve gastrectomy or gastric sleeve resection, gastric sleeve surgery permanently reduces and changes the size of your stomach.

Food moves through it more slowly, allowing you to feel full longer and helping you lose weight. Your surgeon will make your stomach smaller and attach it to a lower part of your small intestine. This means that the food you eat will not pass through the top part of your small intestine where most of the calories and nutrients are absorbed.

As a result of gastric bypass surgery , your body will absorb fewer calories and nutrients from the food you eat, and this will help you lose weight.

McDaniel encourages patients to take small steps toward a healthier overall outlook. When Dr. McDaniel sees new patients, he asks what motivates them to get in shape.

People may want to manage back pain, fight prediabetes or look better for a big event. Lower blood pressure. Better sleep. Even given the many benefits, most people struggle to lose pounds and keep them off.

The difficulties they encounter have almost nothing to do with willpower or motivation, Dr. McDaniel says. If you do lose weight, you may be surprised by how easy it is to regain it all. Your body is hardwired to protect you, and it may perceive prolonged dieting as a kind of starvation.

Despite its challenges, weight loss still offers invaluable health and lifestyle benefits. Getting started can be intimidating, but Dr. McDaniel advises patients to take it slow, be honest with themselves and avoid fixating on a single number. Ask yourself what inspires you to lose weight, and create a realistic plan for dropping pounds slowly.

Small, measurable goals are key, Dr. If you want to eventually lose 20 pounds, you might aim to drop just a pound or so each week.

That way, you can enjoy frequent successes that keep you motivated, and better diet and exercise habits will take center stage in the meantime. McDaniel encourages his patients to try a version of the keto diet, which focuses on more healthy fats and fewer carbohydrates, but he recommends talking with a doctor or nutritionist about meal plans that may work for you.

McDaniel also recognizes the psychological baggage these topics can carry. Many people have battled weight and societal stigmas for years, and they may struggle with body image and self-esteem. Use a scale that can display your weight in kilograms or stones, which can help remove any mental stigmas you have around pounds.

Work with a friend to keep yourself accountable and make the weight loss experience more pleasant. At the end of the day, Dr. McDaniel says, weight loss should lead to fuller, healthier days—not a constant battle with the scale.

LinkedIn Icon. Pinterest Icon. Pocket Icon. Weight loss support groups foster a sense of community among like-minded individuals. Online communities and weight loss apps offer valuable resources like forums and tracking tools. Research suggests that having support increases the likelihood of sticking to weight loss plans..

Your support system can provide different perspectives and solutions for overcoming challenges. Illustration of a healthcare provider asking questions on a smart phone. Virtual weight loss solution.

A personalized GLP-1 medication program eg. Wegovy, Ozempic , delivered to you via our partner Korb Health. Customized online program and wellness coaching Prescription medications and supplies shipped to your door Learn more. Understanding Support System A support system in the context of weight loss is crucial to success on the journey to a healthier lifestyle.

Friends and Family Many rely on their close friends and family as their primary support system. Weight Loss Support Groups Being part of a weight loss support group can make you feel like you're part of a community and belong. Monitored Programs Some individuals prefer structured weight loss programs with built-in support.

Examples include commercial weight loss programs or medical weight loss clinics. Online Communities and Apps Many people turn to online communities and weight loss apps for support in the digital age. Therapists and Counselors Emotional and psychological support can be crucial in weight loss, especially when underlying emotional issues contribute to unhealthy eating habits.

Benefits of Having a Support System Research suggests that different sources of social support, such as friends, family, and coworkers, can have varying effects on weight loss outcomes. Here are more well-documented advantages: Motivation: Research has shown that individuals who receive support from friends or support groups are likelier to stick to their weight loss programs.

For example, participants who enrolled in weight loss programs with friends were more successful at keeping their weight off than those who enrolled alone. Accountability: When someone else checks your progress or shares your journey, it becomes more challenging to revert to old habits or make excuses.

This level of accountability can significantly impact the consistency of your efforts. Emotional Support: Research from the American Psychological Association has found that individuals with emotional support experience lower stress levels than those without support.

Emotional support can prevent emotional eating, a common obstacle in weight loss. Practical Support: Whether it's a workout partner or a nutritionist, having access to practical support can facilitate quicker progress.

Support can also make it easier to implement healthy changes to your lifestyle, such as creating a balanced meal plan.

Long-term Success: Ongoing encouragement, accountability, and support help you maintain weight loss and healthy habits over time. This sustained support is key to preventing weight regain. Different Perspectives: Support systems can offer different perspectives to help you overcome obstacles.

Your support system can provide fresh insights and solutions if you're stuck at a plateau or facing challenges. This diverse input can be invaluable in problem-solving. Knowledge and Learning: Support systems often include individuals with experience in weight loss or expertise in health and wellness.

They can share valuable knowledge and learning opportunities throughout your journey, helping you make informed diet, exercise, and overall health decisions.

Securing Support for Weight Loss Support helps individuals stay committed to their weight loss goals, make healthier choices, and overcome obstacles, ultimately increasing their chances of successful and sustainable weight loss. Here's a guide that shows you the essential steps to create a support system for your weight loss journey: 1.

Assess Your Readiness. Ask yourself these questions: Am I motivated to lose weight? Am I emotionally prepared to address potential setbacks and challenges? Do I have a support system in place? Can I commit to long-term lifestyle changes?

Identify Your Support Network Support is crucial for successful weight loss. Identify the individuals or groups who can provide various forms of support: Family and Friends: Share your goals with loved ones and ask for their encouragement, understanding, and participation in healthy activities.

Online Communities: Join online forums, social media groups, or weight loss apps to connect with like-minded individuals for advice, motivation, and accountability. Professional Guidance: Consider seeking guidance from healthcare providers, registered dietitians, or therapists who can offer personalized advice and monitor your progress.

Define Your Support Needs To effectively communicate your support needs, be specific about what assistance you require. Avoid vague requests and articulate your expectations clearly: Specify how your family can support you, such as not bringing unhealthy foods into the house or participating in physical activities.

Outline your group activities, dietary changes, or meal planning preferences. Educate Your Support System Help your support network understand why your weight loss journey is essential.

Share the benefits of healthier eating and exercise for you and them: Explain how adopting a healthier lifestyle can improve overall well-being, energy levels, and quality of life for everyone involved.

Emphasize that you're making these changes for long-term health and happiness, not just short-term results. Negotiate and Compromise Incorporate negotiation and compromise to make healthy choices more accessible to everyone in your household: Discuss compromises, such as selecting healthier meal options that appeal to everyone's tastes.

Find a middle ground regarding dietary preferences and explore new recipes that satisfy everyone's cravings. Lead by Example Be a role model for your family and friends by demonstrating your commitment to a healthier lifestyle: Exhibit dedication to regular exercise, balanced meals, and portion control.

Prove that staying at a healthy weight is possible with steady work. Seek External Support If your immediate support system is limited or not fulfilling your needs, explore external options: Join a local weight loss group, attend fitness classes, or participate in community programs that provide motivation, guidance, and camaraderie.

Think about using weight loss apps, websites, or online communities to connect with people with similar goals and experiences.

Set Realistic Goals Establish achievable weight loss goals to prevent frustration and maintain motivation: Aim for a gradual and sustainable weight loss of 1 to 2 pounds per week.

Divide your big goals into smaller steps to monitor your progress and celebrate your successes as you go. Embrace Healthier Foods Prioritize nutritious and balanced meals to make weight loss enjoyable: Focus on increasing your intake of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Explore new recipes and cooking techniques to discover delicious, healthier alternatives to your favorite dishes. Stay Active Regular physical activity is a cornerstone of successful weight loss: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Engage in activities you enjoy, whether walking, cycling, dancing, or participating in team sports. Change Your Perspective Shift your mindset from short-term dieting to a long-term lifestyle change: Understand that setbacks are a normal part of the journey, and persistence is key.

Focus on building sustainable habits that promote overall health and well-being.