Losing Weight
What is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health.
Even modest weight loss can mean big benefits
Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood
For example,
if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
For example
, the National Weight Control Registryexternal icon noted that study participants who maintained a significant weight loss reported improvements in physical health as well as energy levels, physical mobility, general mood, and self-confidence.
Preventing Weight Gain
Nutrition for Health
Photo: Couple cooking
If you’re currently at a healthy weight, you’re already one step ahead of the game. To stay at a healthy weight, it’s worth doing a little planning now.
Or maybe you are overweight but aren’t ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.
As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.
The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Choosing an Eating Plan to Prevent Weight Gain
So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. To learn more, visit Healthy Eating for a Healthy Weight.
Photo: Man speed-walking
If your goal is to prevent weight gain, choose foods that supply the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. For more, see Balancing Calories.
Get Moving!
In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. Regular physical activity can reduce your risk for many chronic diseases and help keep your body healthy and strong. This makes it more likely you’ll maintain your weight.
Although physical activity is an integral part of weight management, it’s also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong. To learn more about how physical activity can help you maintain a healthy weight, visit Physical Activity for Healthy Weight.
Self-monitoring
You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you’ll catch small weight gains more quickly.
Has my activity level changed? Use this diary pdf icon[PDF-17.5KB] to track your physical activity.
Am I eating more than usual? Keeping a food diary pdf icon[PDF-105KB] for a few days may make you more aware of your eating choices.
If you ask yourself these questions and find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. If you find that you’ve decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track.
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