Weight loss strategies -
Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly. If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success. Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath.
Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.
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. Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food.
These include white rice, white bread, and regular pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.
This contributes to weight gain. A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.
Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria. Every individual has different types and amounts of bacteria in their gut.
Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain.
Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism.
When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.
Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.
Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity. Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors.
Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.
However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.
I also take the time to divvy up in individual containers ¼ cup of rolled oats , 1 tablespoon each of natural peanut butter and ground flax , and a pinch each of protein powder and cinnamon to sweeten. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you — helps increase your muscle mass.
When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than be stored as fat [and research also shows resistance training can make a weight loss plan more effective]. When we are sleep deprived , we crave more salty and sweet foods.
Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. If we flip the coin, we can safely assume that when we are well rested, our bodies work better. When it comes to eating, that would mean that we would eat when we are truly hungry and eat just until satisfied.
Our hormones are also going to be better balanced because our bodies got the time needed to sleep, repair, and refresh. As soon as we are being kept from calories, which are literally the life energy for our bodies, it will do things to survive.
Our body knows what foods are higher in energy density, and we will crave those more. This goes against many of the dieting tactics, but those tactics truly don't work well for people in the long term. I generally recommend eating every four hours.
This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal. When you switch the portions of grains and vegetables on your plate, you'll see a difference.
The only caveat: Potatoes, corn, and peas are starchy vegetables , so they go in the grains category. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10, steps per day.
Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber.
For exercise, prioritize strength training , daily steps, and recovery. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories.
This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle. Protein is digested slowly and suppresses hunger hormones, helping keep you full.
Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries , and a little maple syrup.
Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa , edamame , beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.
Palumbo, RDN , a nutrition consultant from Naperville, Illinois. They tend to contain large amounts of added sugars, fats and salt. Research suggests that people can take in up to more calories a day when they're offered unlimited amounts of ultra-processed foods compared to unprocessed foods.
Eating high-glycemic carbohydrate foods like white potatoes and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This leaves you feeling hungry and wanting more food.
More long-term studies are needed, but short-term studies provide evidence there is a connection. High-glycemic foods are not totally off-limits though.
When you work with a registered dietitian-nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.
According to the Centers for Disease Control and Prevention CDC , only about 12 percent of the U. population is meeting their fruit intake and only 10 percent is meeting their vegetable intake.
Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked.
For example, grilled peach topped with vanilla yogurt and shaved almonds is amazing! A study published in November in the journal Nutrients found that subjects who were given small breakfast and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner.
So here we see how smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. The interesting thing about this study was the time the dinner was eaten.
They found that eating the main meal larger meal too late after 3 p. was associated with difficulty with losing weight. Each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods.
This is why it is so important that you seek a consultation with a registered dietitian nutritionist. I'm such a fan of the concept that I wrote a book about it!
Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate.
Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. The benefit is knowing ahead that you'll be doing that so you're not scrounging when hunger sets in.
And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder.
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