Dieters who take off weight at a rate of 1 to 2 pounds a week are the most successful at keeping that weight off, according to the Centers for Disease Control and Prevention.
That’s because these dieters tend to make healthy, long-lasting lifestyle changes to their eating habits and physical activity, which carry on throughout their lives.
One pound of body weight equals 3,500 calories; therefore, to lose a pound in a week, reduce your daily food intake by 500 calories.
A 1,000-calorie deficit will help you shed 2 pounds.
Beyond just calorie count, however, you need to focus on foods that give you the biggest nutritional bang to lose weight in a healthy manner.
Instead of high-calorie fast foods and sodas, concentrate on making whole foods in appropriate portions the basis of your weight-loss plan.
Three large-scale studies involving more than 120,000 men and women over the course of 20 years found that the whole foods most closely linked to weight loss included vegetables, yogurt, nuts, fruits and whole grains; the results were published in the New England Journal of Medicine in 2011.
These kinds of foods are full of nutrients like fiber and protein to help you feel satiated, so you don’t pack in unneeded calories that make you gain weight.
1. Make a commitment
Long-term weight loss takes time and effort — and a long-term commitment.
Make sure that you're ready to make permanent changes and that you do so for the right reasons.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.
So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts.
While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle.
Once you're ready to launch your weight-loss plan, set a start date and then — start.
2. Find your inner motivation
No one else can make you lose weight.
You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health.
Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind.
Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle.
Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic?
Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5 percent of your current weight may be a realistic goal.
Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).
When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal.
"Lose 10 pounds" is an example of an outcome goal.
It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.
Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, and nut butters and oils.
- Cut back on sugar.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
5. Get active, stay active
While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.
Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day.
For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
6. Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss.
These habits must become a way of life.
Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback.
But instead of giving up entirely after a setback, simply start fresh the next day.
Remember that you're planning to change your life. It won't happen all at once.
Stick to your healthy lifestyle and the results will be worth it.