It’s normal to want to lose weight quickly, but steady and gradual weight loss, about 1 to 2 pounds per week, is more effective for long-term success. Healthy weight loss isn’t about following a temporary diet or program. It’s about making lasting changes to your daily eating and exercise habits.
After reaching a healthy weight, maintaining it requires continuing to eat well and stay active. These habits will help you keep the weight off for good.
Losing weight takes effort and dedication. If you’re ready to begin, we have a step-by-step guide to get you started on the path to weight loss and improved health.
Even Small Weight Loss Can Make a Big Difference
Losing even 5 to 10 percent of your body weight can lead to health improvements, such as better blood pressure, cholesterol levels, and blood sugar control.
For instance, if you weigh 200 pounds, losing 5 percent, or 10 pounds, would bring you down to 190 pounds. While you might still be in the “overweight” or “obese” category, this small change can lower your risk for obesity-related health issues.
Instead of focusing on the total goal, think of weight loss as a journey. Along the way, you’ll develop new eating and exercise habits that promote a healthier lifestyle. These habits will also help you maintain your weight loss over time.
Research from the National Weight Control Registry shows that people who achieve and maintain significant weight loss experience better physical health, more energy, improved mobility, and enhanced mood and self-confidence.
Losing Weight Takes More Than Desire
Losing weight isn’t just about wanting it – it takes dedication and a good plan. Here’s a step-by-step guide to help you start your journey.
Step 1: Commit to the Process
Deciding to lose weight and live healthier is a major step. Start by making a promise to yourself. Many people find it helpful to write this commitment down. Your written plan might include how much weight you want to lose, your target date, changes you’ll make to your diet, and a plan for regular exercise.
You can also write down why you want to lose weight. Whether it’s to improve your health, feel better in your clothes, or be there for your family, these reasons can keep you motivated. Place this list somewhere visible as a daily reminder.
Step 2: Assess Your Current Situation
Talk to a healthcare provider to understand your weight, height, and any health risks. Regular check-ins can help track your progress and address any issues.
Keep a food journal for a few days to note what and when you eat. This can make you more aware of your habits and help you avoid unnecessary snacking.
Also, look at your lifestyle. Are there obstacles to your weight loss efforts? Maybe your work schedule limits your exercise time, or you buy sugary snacks for your kids. Identify these challenges and think about solutions.
Step 3: Set Realistic Goals
Break your goals into short-term steps and celebrate your progress. For example, if your long-term goal is to lose 40 pounds, start with smaller changes, like eating breakfast daily or taking a 15-minute walk.
Focus on two or three goals at a time. Good goals should be:
Specific (e.g., “I’ll walk for 15 minutes, three times a week.”)
Realistic (achievable within your schedule and abilities).
Flexible (allowing for occasional missteps).
Small daily changes can add up to significant results. Avoid setting goals that are too ambitious, like losing 20 pounds in two weeks, as this can lead to frustration.
Remember, setbacks are normal. Whether it’s due to holidays, work stress, or other life events, the key is to get back on track quickly. Reflect on what caused the setback and plan ways to avoid it in the future.
Everyone’s journey is different. What works for one person may not suit you. Experiment with activities like walking, swimming, or group exercise to find what you enjoy and can stick to.
Step 4: Seek Support and Resources
Surround yourself with supportive people. Friends, family, or coworkers with similar goals can share recipes, plan workouts, and provide encouragement.
Consider joining a weight loss group or consulting a registered dietitian. Professionals can offer guidance on medications, devices, or even surgical options if needed to manage your weight and health.
Step 5: Track Your Progress and Adjust
Revisit your goals regularly to see what’s working and what’s not. If your plan to walk in the morning isn’t feasible, try walking during lunch or after work. Adjust your goals as needed to keep moving forward.
When you achieve a goal, reward yourself with non-food treats like fresh flowers, a fun outing, or a relaxing activity. These rewards can boost your motivation and help you stay on track.
Improving Your Eating Habits
Many of us have eating habits that we’ve built over time. Some are positive, like choosing fruit for dessert, while others may not be as good, like rewarding yourself with a sugary drink after work. Even if these habits have been part of your routine for years, it’s never too late to make changes.
Making sudden, drastic changes, like eating only cabbage soup, might help you lose weight in the short term, but it’s not healthy or sustainable. To make lasting changes, take a thoughtful approach: reflect on your habits, replace unhealthy ones, and reinforce healthier choices.
Reflect
Take some time to think about your eating and drinking habits. Start by keeping a food and drink diary for a few days. Write down everything you eat and drink, including sugary beverages and alcohol, and note the times. This can help you identify patterns. For instance, you might notice you always grab a sweet snack during a mid-afternoon slump.
Also, consider how you feel when you eat. Were you truly hungry, or were you stressed or tired? Highlight habits that may lead to overeating, such as:
Eating too fast.
Always finishing everything on your plate.
Eating when you’re not hungry.
Eating while standing up.
Always having dessert.
Skipping meals, like breakfast.
Be sure to also recognize your good habits. For example, if you usually eat fruit for dessert or drink low-fat milk, give yourself credit! Acknowledging these positives can encourage more changes.
Look for triggers that lead to unhealthy eating. Review your diary to identify situations or emotions that make you want to eat when you’re not hungry. Common triggers might include:
Seeing snacks in the pantry.
Watching TV at home.
Stressful work meetings.
Feeling bored or tired.
Passing by a candy dish or vending machine.
Circle the triggers you face most often and think about how to address them. Focus on frequent triggers before tackling less common ones, like holiday meals.
Ask yourself:
Can I avoid this trigger? For example, take a different route to avoid fast food stops or sit away from the vending machine at work.
If I can’t avoid it, can I respond differently? For instance, bring a healthy snack to work meetings or plan meals in advance to avoid last-minute unhealthy choices.
Replace
Swap unhealthy habits for healthier ones. For example:
If you eat too quickly when you’re alone, schedule meals with a friend or coworker to help slow down.
Put your fork down between bites to eat more mindfully.
Avoid eating while watching TV or scrolling on your phone, as distractions make it harder to notice when you’re full.
Only eat when you’re actually hungry, not when you’re stressed or bored. If emotions are driving you to eat, find another activity, like taking a walk or calling a friend.
Plan meals in advance to make it easier to eat balanced, healthy options.
Reinforce
Stick with your new habits and give yourself time to adjust. Change doesn’t happen overnight. If you slip up, stop and think about why it happened. What triggered the behavior, and how can you adjust? Avoid being too hard on yourself – a single misstep doesn’t undo all your progress.
Stay patient and focus on one day at a time. With persistence and a positive mindset, you can build healthier habits.
Keeping It Off
Congratulations on losing excess weight! This is a big achievement that can benefit your health now and in the future. The next step is maintaining your success.
Below are some tips that people who have successfully kept weight off use to stay on track.
Watch Your Diet
Stick to a healthy, realistic eating plan. Maintaining the good habits you developed during weight loss is key. Studies show that people who keep weight off often continue eating a diet lower in calories than what they consumed before losing weight.
Keep your eating habits consistent. Stick to your healthy eating routine, even when life gets busy or your schedule changes. Plan ahead for weekends, holidays, and special occasions so you have healthy options available.
Start your day with breakfast. Eating a nutritious breakfast is a common habit among those who maintain weight loss. It helps prevent overeating later in the day by keeping hunger in check.
Be Active
Make daily physical activity a priority. Most people who maintain weight loss stay active for 60–90 minutes most days of the week. This doesn’t have to be done all at once – it can be broken into smaller sessions, like a brisk walk in the morning, during lunch, and in the evening.
If you’re new to this level of activity or have any health concerns, talk to your healthcare provider before getting started.
Stay on Course
Track your diet and activity. Use a journal to monitor your food intake and physical activity. This can help you identify patterns and adjust as needed. For example, if your weight tends to increase during business trips or overtime work, you can pack healthy snacks, use hotel gyms, or take short walking breaks.
Keep an eye on your weight. Regular weigh-ins can help you stay on track. If you notice a small gain, address it quickly by making changes to your eating or exercise routine.
Lean on your support system. Having support from friends, family, or others can help you stay motivated. Many people find it easier to maintain weight loss when they have a buddy who shares similar goals.
