Our experts continually Sustqinable the health and Sustainabls space, and we update our Quercetin and bone health when new information becomes available. Protein also helps preserve muscle mass while boosting metabolism. The key is to make lifestyle changes that include foods and activities you enjoy, without extreme restriction.

Sustainable weight control -

Individuals can aim to develop strategies to deal with these challenges. This may mean trying to lose 1 lb per week for a period of time. Individuals can also expect occasional setbacks. When these occur, they can aim to resume their efforts to meet goals and consider how to help avoid such hindrances.

If someone consistently meets a goal, they may consider changing the goal to one that is a little more challenging to spur them forward. After meeting a goal, people should reward themselves in ways unconnected to food, such as an outing with friends.

The National Institutes for Health NIH advises people to manage their portion sizes. The following tips may help with weight loss:. A person can still enjoy their favorite comfort foods if they eat them occasionally or in smaller amounts.

Learn more about following a healthy, balanced diet. In addition to a balanced diet, a lifestyle that promotes weight management includes exercise and stress-reducing techniques. According to the CDC, people should get at least minutes of moderate exercise per week.

Moderate intensity refers to activities that cause someone to breathe harder and make their heart beat faster, but it does not overwork them. An example is brisk walking. If an individual is new to exercise, they should check with a doctor before starting a new exercise plan.

This is particularly important if they have diabetes, high blood pressure, or a heart condition. Managing stress can help a person lose weight. A clinical trial evaluated the effects of an 8-week stress management program on weight loss.

The stress-reducing interventions included:. These interventions had an association with a reduction in body mass index and lower levels of anxiety and depression.

A person may also consider asking a doctor for resource suggestions that could help with weight management. This may entail referrals to a dietician and a community weight loss program. Such a program may help someone adhere to a suitable eating plan and exercise regimen, as well as track progress.

Developing a network of support sources that may include family members, friends, and local or online weight loss groups is also beneficial. This can provide encouragement, empathy, and motivation.

Learn 10 tips for successful weight loss. Components of weight management involve following a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and regular exercise, such as brisk walking.

It also entails engaging in stress-reduction techniques, such as diaphragmatic breathing. Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time. Prescription medications to treat overweight and obesity If lifestyle changes do not help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program.

Bariatric surgery Weight-loss surgery, also known as bariatric surgery, is an operation that makes changes to the digestive system. Body Image Creating a positive body image through healthy eating habits.

Strategies for Success Find resources to help you lose or gain weight safely and effectively. Weight Management for Youth Address weight issues in children and teens with healthy guidelines, links to interactive and skill-building tools, and more. What you should know about popular diets Learn how to evaluate claims made by weight loss products and diets.

Find information to choose weight loss strategies that are healthy, effective, and safe for you. Skip directly to site content Skip directly to search. Español Other Languages. Losing Weight. Español Spanish. Minus Related Pages. Getting Started Losing weight takes a well-thought-out plan.

Step 1: Make a commitment Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight. Step 2: Take stock of where you are Write down everything you eat and drink for a few days in a food and beverage diary.

On This Page. Step 1: Make a commitment Step 2: Take stock of where you are Step 3: Set realistic goals Step 4: Identify resources for information and support Step 5: Continually monitor your progress.

Step 3: Set realistic goals. Focus on two or three goals at a time. Even Modest Weight Loss Helps. Step 4: Identify resources for information and support. For More Information. Connect with Nutrition, Physical Activity, and Obesity. Last Reviewed: June 15, Source: Division of Nutrition, Physical Activity, and Obesity , National Center for Chronic Disease Prevention and Health Promotion.

Facebook Twitter LinkedIn Syndicate. home Healthy Weight, Nutrition, and Physical Activity. 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.

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