6 Proven Strategies for Weight Loss Success (2023)

Lose weight: 6 strategies for success

Follow these proven strategies to lose weight and improve your health.

By Mayo Clinic staff

Hundreds of fad diets, weight loss programs, and outright scams promise quick and easy weight loss. However, the basis for successful weight loss remains a healthy, calorie-restricted diet combined with increased physical activity. In order to lose weight successfully in the long term, you need to make permanent changes in your lifestyle and health habits.

How do you make these permanent changes? Consider following these six strategies for successful weight loss.

1. Make sure you are ready

Long-term weight loss takes time and effort and a long-term commitment. Even if you don't want to put off weight loss indefinitely, you should make sure you're willing to make lasting changes to your eating and exercise habits. To determine your readiness, ask yourself the following questions:

  • Am I motivated to lose weight?
  • Am I too distracted by other stresses?
  • Do I use food as a stress management tool?
  • Am I willing to learn or use other coping strategies?
  • Do I need other support, either from friends or professionals, to deal with stress?
  • Am I ready to change my eating habits?
  • Am I ready to change my activity habits?
  • Do I have the time to make these changes?

Talk to your doctor if you need help dealing with any stressor or emotion that seems to be getting in the way of your preparation. When you're ready, you'll find it easier to set goals, stay committed, and change habits.

2. Find your inner motivation

Nobody else can make you lose weight. You need to make changes in diet and exercise to please yourself. What gives you the fiery drive to stick to your weight loss plan?

Make a list of things that are important to you to keep you motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure you can tap into your motivators in moments of temptation. For example, you can put a encouraging note on your pantry door or fridge.

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While you must take responsibility for your own behavior in order to lose weight successfully, the right support helps. Choose supportive people who will encourage you in a positive way, without embarrassment, embarrassment, or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time with you to exercise or create healthy menus, and share the priority you place on developing a healthier lifestyle. Your support group can also take ownership, which can be a powerful motivator to stick with your weight loss goals.

If you prefer to keep your weight loss plans a secret, be responsible to yourself by weighing yourself regularly, recording your diet and exercise progress in a journal, or tracking your progress with digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight loss goals. But do you really know what is realistic? In the long run, it's smart to lose 1 to 2 pounds (0.5 to 1 kilogram) per week. In general, to lose 1 to 2 pounds a week you need to burn 500 to 1,000 more calories than you consume each day through a restricted calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 82 kilograms, that is 4 kilograms. Even that weight loss can help reduce your risk of chronic health problems like heart disease and type 2 diabetes.

When setting goals, think of both process goals and outcome goals. “Walk 30 minutes every day” is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It is not essential that you have an outcome goal, but you should set process goals as changing your habits is key to losing weight.

4. Enjoy healthier foods

Adopting a new diet that promotes weight loss must include reducing total calorie intake. But cutting calories doesn't have to mean sacrificing taste, satisfaction, or even the ease of meal preparation.

One way to reduce your calorie intake is to eat more plant-based foods: fruits, vegetables, and whole grains. Go for variety to meet your goals without sacrificing taste or nutrition.

Start losing weight with these tips:

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  • Eat at least four servings of vegetables and three servings of fruit daily.
  • Replace refined grains with whole grains.
  • Use modest amounts of healthy fats like olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
  • Cut down on sugar as much as possible, except for the natural sugars found in fruit.
  • Choose low-fat dairy products and lean meats and poultry in limited amounts.

5. Get active, stay active

Although you can lose weight without exercise, regular physical activity and calorie restriction can help you lose weight. Exercise can help burn off excess calories that you can't eliminate through diet alone.

Exercise also offers numerous health benefits, including improving mood, strengthening the cardiovascular system and lowering blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain their weight over the long term are physically active on a regular basis.

The number of calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through consistent aerobic exercise, such as B. Brisk walking for at least 30 minutes most days of the week. Some people may need more physical activity to lose weight and maintain that weight loss.

Any extra movement will help burn calories. If you can't do formal exercise on a given day, consider ways to increase your physical activity throughout the day. For example, take several flights of stairs up and down instead of using the elevator, or park at the far end of the parking lot if you go shopping.

6. Change your perspective

Eating and exercising healthily for just a few weeks or even months is not enough if you want to be successful in long-term weight maintenance. These habits must become a way of life. Lifestyle changes start with an honest look at your eating habits and daily routine.

After assessing your personal weight loss challenges, try to develop a strategy to gradually change the habits and attitudes that have been sabotaging your previous efforts. Then go beyond just acknowledging your challenges - plan how you will deal with them if you want to lose weight once and for all.

You probably hiccup occasionally. But instead of giving up completely after a setback, just start over the next day. Remember that you are planning to change your life. It won't all happen at once. Maintain your healthy lifestyle and the results will be worth it.

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(Video) Weight loss 6 strategies for success

(Video) Weight Loss 6 Strategies for Success

December 07, 2021

  1. Hensrud DD, et al. Ready, Set, Go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017
  2. Duyff RL. Achieve and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley and Sons; 2017
  3. Lose weight: first steps. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Consulted on November 15, 2019.
  4. Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Consulted on November 15, 2019.
  5. 2013 AHA/ACC/TOS Guidelines for the Management of Overweight and Obesity in Adults: A Report from the Task Force on Practice Guidelines of the American College of Cardiology/American Heart Association and the Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
  6. Dietary Guidelines for Americans 2015-2020. US Department of Health and Human Services and US Department of Agriculture http://health.gov/dietaryguidelines/2015/guidelines. Consulted on November 15, 2019.
  7. Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/pesosaludable/actividad_física/index.html. Consulted on November 15, 2019.

See Deep for more information

See also

  1. calorie calculator
  2. carbohydrates
  3. Check your readiness to lose weight
  4. count calories
  5. weight loss plateau
  6. Hidradenitis suppurativa: tips for successful weight loss
  7. Focus on your long-term vision
  8. Lose weight: 5 tips that work
  9. Maintaining a healthy weight for psoriatic arthritis
  10. BMI and Waist Calculator
  11. weight gain after menopause
  12. metabolism and weight loss
  13. Metabolic stimulation to lose weight?
  14. Foods for Weight Control
  15. Solutions to setbacks in losing weight
  16. Two types of weight loss goals
  17. Weight loss after breast cancer
  18. Lose weight: Set a realistic goal
  19. Preparing to lose weight



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