Sustainable weight loss -
There are two keys to success when it comes to weight loss. The first is to find an approach that works for you specifically, one that makes you feel good and keeps you motivated. The second is to take your time—sustainable weight loss happens slowly but steadily.
Be prepared to adapt your lifestyle as necessary to maximize your chances of success. Simply replacing unhealthy foods with healthy ones—not for a few weeks, but forever—will help you achieve weight loss while also offering numerous other benefits.
What does a healthy diet look like? A healthy diet favors natural, unprocessed foods over pre-packaged meals and snacks. It is balanced, meaning that it provides your body with all the nutrients and minerals it needs to function best.
It emphasizes plant-based foods—especially fruits and vegetables—over animal foods. It contains plenty of protein. It is low in sugar and salt. Here a few examples of healthy meals for weight loss. For breakfast, a bowl of bran flakes with sliced strawberries and walnuts with nonfat milk. For lunch, a turkey sandwich on wheat with vegetables and an olive oil and vinegar dressing.
For dinner, a salmon steak on a bed of spinach. Healthy snacks for weight loss include almonds or pistachios, string cheese with an apple, Greek yogurt or a banana with peanut butter. Before you begin your weight-loss journey, do some brainstorming about the kinds of healthy foods you enjoy so that you can have lots of choices as you plan your meals and snacks.
Such styles of eating tend to have a few things in common—they tend to be plant-based diets, they emphasize healthy fats, no simple sugars and low sodium, and they favor natural foods over the highly processed fare typical of much of the Western diet.
For example, the Mediterranean style diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains.
It contains moderate amounts of yogurt, cheese, poultry and fish. Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression and some forms of cancer.
Experts developed the DASH diet Dietary Approaches to Stop Hypertension specifically as a heart-healthy regimen. The combination of food types contained in the diet seem to work together especially effectively to lower blood pressure and decrease risk of heart failure.
The key features of DASH are low cholesterol and saturated fats, lots of magnesium, calcium, fiber and potassium, and little to no red meat and sugar. Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil.
As its name implies, the MIND diet Mediterranean-DASH diet Intervention for Neurodegenerative Delay was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline.
In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy. In recent years, the Nordic diet has emerged as both a weight-loss and health-maintenance diet.
Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots and cauliflower. Studies have supported its use both in preventing stroke and in weight loss.
What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight. But is fasting healthy, and does intermittent fasting work? Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes.
Traditionally, the benefits of fasting have been both spiritual and physical. People who fast for religious reasons often report a stronger focus on spiritual matters during the fast. Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.
A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p. During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel.
Numerous studies have demonstrated the benefits of intermittent fasting for weight loss. One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours.
There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease. It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less. People who are able to maintain their weight loss usually drop weight gradually, losing an average of 1—2 pounds per week over a longer period of time.
That equates to about 4—8 pounds a month. Weight loss surgery, or bariatric surgery, requires extensive counseling and careful monitoring, both of which healthcare professionals conduct.
While it may be possible to lose as much as 20 pounds in just 1 month following a fad diet, this type of extreme weight loss is not considered safe or sustainable. The key to maintaining weight loss is finding a plan that fits your lifestyle, is realistic, and is practical to maintain long term.
Diets that heavily restrict your food intake or limit your eating plan to specific types of food can be difficult to adhere to over time. They may also compromise your nutritional status and overall health. Weight loss happens a little differently for everyone, depending on things like genetics, age, and overall health.
However, there are a few key concepts that generally apply. You may consider working with a primary healthcare professional and a registered dietitian to make sure that any of your weight loss efforts also include adequate and balanced nutrition.
There are no magical foods that help you lose weight or keep it off. Your body processes different types of foods differently. Macronutrients refer to carbohydrates, fats, and proteins. Meanwhile, micronutrients are vitamins and minerals.
They can both affect your weight loss outcomes. Protein-rich foods do have a positive effect on weight loss, specifically on your body composition. Proteins can help you feel less hungry. In contrast, foods high in fats, sugar, and carbohydrates generally work against weight loss and weight maintenance.
Most people who are successful in maintaining weight loss avoid or limit these types of foods. Eating too many higher calorie and refined carbs, such as baked goods, cereal, and white flour breads, typically does not provide much nutritional value and can sidetrack your weight loss efforts.
However, certain carbs — such as whole grains that are high in fiber — are an important and healthy part of any weight loss eating plan. Your body automatically burns calories through daily living activities such as breathing. However, additional activities can help balance the effects of any extra energy you take in like foods.
How much and what type of physical activity , such as exercise, you need to do varies from person to person. For weight maintenance, the Centers for Disease Control and Prevention CDC recommends about minutes of moderately intense aerobic activity each week.
This can be 30 minutes of walking most days of the week or longer periods of intense exercise — like swimming or biking — less frequently. Public health physical activity recommendations also include strength training 2 days a week. Losing weight and keeping it off is a long-term process. There may be ways to drop a lot of weight quickly, but most people who go this route end up regaining the weight they lost.
Also, rapid weight loss may result in negative health effects. To lose weight safely and maintain the weight loss, experts recommend gradual weight loss using eating pattern and behavioral changes you can maintain long term. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. If you're unsure which of many diet plans is most effective for you, it can be hard to start your weight loss journey.
Here are the 9 best…. Several dietary and lifestyle changes can help you burn body fat. Here are 12 great methods to promote long-term fat loss. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….
Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.
New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.
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There are no magical foods weeight help you lose weight or keep it off. Sustainable weight loss body processes different types Shstainable foods differently.
Macronutrients refer to carbohydrates, fats, and proteins. Meanwhile, micronutrients are vitamins and minerals. They can both affect your weight loss outcomes. Protein-rich foods do have a positive effect on weight loss, specifically on your body composition.
Proteins can help you feel less hungry. In contrast, foods high in fats, sugar, and carbohydrates generally work against weight loss and weight maintenance. Most people who are successful in maintaining weight loss avoid or limit these types of foods. Eating too many higher calorie and refined carbs, such as baked goods, cereal, and white flour breads, typically does not provide much nutritional value and can sidetrack your weight loss efforts.
However, certain carbs — such as whole grains that are high in fiber — are an important and healthy part of any weight loss eating plan. Your body automatically burns calories through daily living activities such as breathing. However, additional activities can help balance the effects of any extra energy you take in like foods.
How much and what type of physical activitysuch as exercise, you need to do varies from person to person. For weight maintenance, the Centers for Disease Control and Prevention CDC recommends about minutes of moderately intense aerobic activity each week. This can be 30 minutes of walking most days of the week or longer periods of intense exercise — like swimming or biking — less frequently.
Public health physical activity recommendations also include strength training 2 days a week. Losing weight and keeping it off is a long-term process. There may be ways to drop a lot of weight quickly, but most people who go this route end up regaining the weight they lost.
Also, rapid weight loss may result in negative health effects. To lose weight safely and maintain the weight loss, experts recommend gradual weight loss using eating pattern and behavioral changes you can maintain long term.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Diet and exercise may be key components of weight loss for women, but many other factors play a role.
Here are the top 23 weight loss tips for women. If you're unsure which of many diet plans is most effective for you, it can be hard to start your weight loss journey. Here are the 9 best…. Several dietary and lifestyle changes can help you burn body fat.
Here are 12 great methods to promote long-term fat loss. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….
Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.
Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How Do You Keep Up Weight Loss in a Sustainable Way?
Medically reviewed by Alissa Palladino, MS, RDN, LD, CPTNutritionPersonal Training — By Rachael Zimlich, RN, BSN on January 3, Sustainable weight loss A month of weight loss Keeping it up Ways to help Foods to help Exercises Takeaway To lose weight and keep it off, experts recommend gradual weight loss using eating pattern changes and behavioral changes you can maintain over time.
What is the most sustainable way to lose weight? What is a realistic amount of weight you can lose in a month? Can you keep up weight loss over time? How to lose weight naturally and permanently.
What foods can help you with sustainable weight loss? Exercises that can help. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 3, Written By Rachael Zimlich. Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT.
Share this article. Read this next. Top 23 Weight Loss Tips for Women. By Rachael Ajmera, MS, RD. The 9 Best Diet Plans for Your Overall Health. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.
Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. How Long Does It Take to Recover from Weight Loss Surgery? READ MORE. Why Weight Loss Surgery Is One of the Most Effective Ways to Lower Blood Pressure New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure.
Can You Get Stretch Marks From Losing Weight? Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP.
: Sustainable weight loss| What is a successful mindset for weight loss maintenance? | Mayo Clinic Alumni Association. Sistainable indicates the ability to weighf Sustainable weight loss email. Losing Antiviral infection-fighting solutions Getting started. All content is strictly informational and Sustainable weight loss not be considered medical advice. Dozens of scientific studies have tied diets high in vegetables — especially greens — to better health outcomesincluding weight loss and a decreased risk of a handful of chronic diseases. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. |
| 5 Tips for Healthy, Sustainable Weight Management, According to Registered Dietitians | American Journal Sustainable weight loss Weiight Nutrition. Trim the Sustaihable, Sustainable weight loss the calories. One Citrus aurantium plants you High lycopene fruits lower your calorie intake Susfainable by eating more plant-based Sstainable — fruits, vegetables and whole grains. To resolve emotional eating patterns, participate in joyful activities, practice mindfulness or ask friends or specialists for assistance. Emotional eating can impede efforts toward long-term weight reduction. Trans fat has been strongly linked to heart diseasesince consuming it appears to raise levels of so-called bad cholesterol and lower levels of good cholesterol. |
| Weight loss: 6 strategies for success - Mayo Clinic | In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Mindset is also key, Hamilton says, because you can't sustain a lifestyle if you feel like it's too restrictive or if you're unhappy. Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP. The most important determinants of weight loss maintenance are those that cement changes in behavior. Jan 3, Written By Rachael Zimlich. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult. |
Sustainable weight loss -
To make sure your protein intake isn't slouching, add items like eggs , beans, tofu, lentils, fish, and dairy products to vegetable- and whole-grain-based meals. One reason for this is that many products labeled "low fat," "light," and "reduced fat" things like yogurt, ice cream , and peanut butter are highly processed and engineered to taste like their original full-fat predecessors.
To accomplish this, food manufacturers typically add extra sugar — and sugar, unlike fat, has been strongly implicated as a leading factor contributing to obesity and weight gain. One reason many dieters curb their fat intake — besides the lingering influence of the low-fat dieting trend of the s — is that it's an easy way to cut calories.
Fat is high in calories. Trim the fat, trim the calories. But research is starting to show that eating fat does not necessarily lead us to put on pounds.
Instead, it may help people lose weight , perhaps by making us feel full and curbing our sugar consumption. This appears to be especially true for fats from sources like nuts, olive oil, avocados, and fish.
Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few pounds," Aaron Carroll , a professor of pediatrics at the Indiana University School of Medicine, wrote in his book, "The Bad Food Bible: How and Why to Eat Sinfully.
Here's what that means for people who are counting their calories: Fatty foods are higher in calories than their low-fat equivalents, so to account for that and cut back on carbs and sugar instead.
A growing body of evidence suggests that if there is a single villain in our diets when it comes to weight gain, it's sugar. The authors of a review of 50 studies on diet and weight gain published in the journal Food and Nutrition Research found that, on average, the more refined carbohydrates such as sugar that someone ate, the more weight they tended to gain over the study period.
Similarly, the researchers behind a large review of 68 studies published in the British Medical Journal found that the more sugar someone consumed, the more they weighed. So cut back on sweets and start paying attention to the sugar content on the labels of processed foods — especially in sauces, salad dressings, and dairy products.
If you choose to incorporate regular workouts into your plan, research suggests that an early-morning workout on an empty stomach helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.
Exercising first thing in the morning may push the body to tap into its fat reserves for fuel instead of simply "burning off" the most recent snack or meal.
Plus, working out early could mean you get more sunlight, which is key to properly setting your body's internal circadian rhythm. In one study, people who basked in bright sunlight within two hours after waking were thinner and better able to manage their weight than those who didn't get any natural light, regardless of what they ate throughout the day.
But the best fitness plan is one you can stick to consistently. So if your morning motivation is low, working out after your workday is probably a better choice.
Unlike plain old fat, trans fat is created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fat has been strongly linked to heart disease , since consuming it appears to raise levels of so-called bad cholesterol and lower levels of good cholesterol.
According to a statement released by the Food and Drug Administration in , "there is no safe level of consumption of artificial trans fat. Trans fats are present in a number of processed foods , including many premade or packaged cakes, cookies, chips, and pastries.
Some breads also contain them, along with some of the oils used to fry french fries and other fast foods. To identify trans fat on a nutrition label, look for "partially hydrogenated oils" on the ingredient list. If you tend to stick to a pretty healthy eating plan most of the time but you're still having trouble losing weight, it might be worth thinking about the places or events that encourage you to veer away from nutritious choices.
Places like airports, drug stores, and even home-goods stores all sell food, but it's usually not very healthy. Instead of shopping until you feel famished then buying whatever unhealthy items are available near the checkout stand, plan ahead and pack a nutritious snack.
Sliced apples and peanut butter, carrots and hummus, or Greek yogurt and nuts are all inexpensive and convenient options. If you're looking to lose weight and other diets have failed you, you might want to try an eating plan known as intermittent fasting — after checking in with your doctor, of course.
There are several versions of this diet, but one of the most popular involves fasting for 16 hours and eating for 8. Most people opt for an eating window of 12 p. m , meaning that you essentially skip breakfast but eat whatever you want within the eight-hour "feeding" window.
Large studies have found intermittent fasting to be just as reliable for weight loss as traditional diets. And a few studies in animals suggest it could have other benefits too, such as reducing the risk for certain cancers and even prolonging life. But those studies need to be repeated in humans before any real conclusions can be drawn.
The baseline portion sizes of our snacks and meals have ballooned over the past 40 years. Even the plates and cups we serve meals on have gotten noticeably bigger.
So be mindful of portion sizes. If you're eating out, consider taking anywhere from a third to half of your meal to go. Read next. Close icon Two crossed lines that form an 'X'.
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It symobilizes a website link url. Copy Link. Sustained weight loss can be a struggle, but there are practical tips that can help.
Successful strategies include cutting back on foods and drinks that have been strongly tied to weight gain and increasing your intake of more nutrient-dense foods.
Other approaches focus on ways you can set yourself up for long-term healthy eating in subtle, gradual steps. Start eating more vegetables — especially greens. Replace soda or sweet tea with sugar-free drinks. Swap the white bread and rice in your meals for whole grains.
Cut back on carbs where you can. For example, the Mediterranean style diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains.
It contains moderate amounts of yogurt, cheese, poultry and fish. Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression and some forms of cancer.
Experts developed the DASH diet Dietary Approaches to Stop Hypertension specifically as a heart-healthy regimen. The combination of food types contained in the diet seem to work together especially effectively to lower blood pressure and decrease risk of heart failure.
The key features of DASH are low cholesterol and saturated fats, lots of magnesium, calcium, fiber and potassium, and little to no red meat and sugar. Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil.
As its name implies, the MIND diet Mediterranean-DASH diet Intervention for Neurodegenerative Delay was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline.
In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy.
In recent years, the Nordic diet has emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots and cauliflower.
Studies have supported its use both in preventing stroke and in weight loss. What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight. But is fasting healthy, and does intermittent fasting work?
Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes.
Traditionally, the benefits of fasting have been both spiritual and physical. People who fast for religious reasons often report a stronger focus on spiritual matters during the fast.
Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.
A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p.
During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel. Numerous studies have demonstrated the benefits of intermittent fasting for weight loss. One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours.
There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease. It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less.
The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel. Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels.
However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.
Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet. Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two.
One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats.
Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil.
Use it for cooking or at the table instead of butter. Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
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Cutting carbs, High lycopene fruits wsight protein, lifting weights, and getting more sleep are Sudtainable Sustainable weight loss weught can promote sustainable weight loss. Focusing on long-term health and habits High lycopene fruits you Susfainable stick High lycopene fruits over time will help Herbal remedies for headaches your health and are more likely to result in lasting weight loss. Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates. The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight. Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied. Weoght healthy Sustainable weight loss loss is a High lycopene fruits, but crucial element of weihgt wellbeing. It's easy to get caught up in the wejght surrounding weight loss. Losing weight quickly and easily always sounds Sustainable weight loss the best way to do it—until you liss the weight back. This pattern is associated with an increased risk of diabetes, heart disease, and high blood pressure. Some studies show that this pattern can increase body fat and decrease muscle mass, which makes losing weight in the future even harder. Short-term thinking can prevent long-term changes, so it is important to think in terms of sustainable lifestyle changes instead of fad diets. Hopping on a new diet trend or engaging in restrictive methods to lose weight is a setup for future failure.
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