Successful weight control -
That said, weight loss is a popular goal for many people trying to improve their health. There are several benefits associated with losing a few pounds through healthy methods, like better blood sugar control, healthier blood pressure and lower chronic disease risk.
And even though you've probably heard that good nutrition and physical activity can lead to weight loss, it's easier said than done. Your whole lifestyle plays a part in getting to and maintaining a healthy weight. Diet and exercise go hand in hand; you can't only depend on one without the other.
But they might be more valuable at different times in your weight loss journey. So what's the best formula to lose weight and keep it off? We took a look at the research and spoke with weight loss dietitian, Lainey Younkin, M.
Weight loss is often thought of as "calories in, calories out", but it's not quite that simple. How many calories you need in a day is influenced by many factors, including age, activity level, body composition, illness, injury and more. The amount of energy aka calories our body uses each day is also known as our metabolism.
Aside from the calories we burn during exercise, there are three ways our body burns calories:. The vast majority of our body's energy is spent on our basal metabolic rate. Losing weight can actually slow down our metabolism a bit think: a smaller body requires less energy to heat than a larger one.
That isn't necessarily a bad thing, but it does mean you might need to be a little more strategic when trying to lose weight. Let's break down your primary focus for weight loss and weight maintenance, and how they differ. There are many ways to lose weight, but one of the most common methods is establishing a calorie deficit, meaning consuming fewer calories than your body burns per day.
A calorie deficit is required for weight loss, but studies show it is easier to create and maintain a calorie deficit through changing your diet rather than exercising ," advises Younkin. So, when you're first starting out, try to focus on what's on your plate rather than constantly hitting the gym.
Lucky for you, we have a variety of weight-loss meal plans that please any palate. However, going on a restrictive diet is not a way to lose weight for good. Instead of drastically cutting calories and dropping a bunch of weight quickly, you want to create a small calorie deficit that you can keep up with over time," shares Younkin.
This is how you can permanently move your set point—the weight range your body likes to stay in—down over time," says Younkin. Still, maintaining weight loss is notoriously challenging. In fact, a study in BioPsychoSocial Medicine found that nearly 70 percent of people were unsuccessful in maintaining a 10 percent weight loss for two years.
This might make it seem like the odds are stacked against you, but actually, weight maintenance can be successful with a change in focus from weight loss habits. Research has found that exercise might be more important than diet when maintaining a weight loss.
The number one thing that people have in common who have lost weight and kept it off is daily moderate to vigorous exercise.
In fact, a study in the journal Obesity found that people who lost an average of 58 pounds and kept it off exercised for around 40 minutes per day. This exercise didn't have to be consecutive; it could be minute bouts throughout the day, too.
But why is exercise more important than diet if diet helped you lose weight in the first place? It all comes down to a balance of calories. While weight loss requires a calorie deficit, weight maintenance requires a calorie balance—no deficit but also no excess.
Daily exercise allowed people to burn more calories throughout the day and, in turn, eat more without having an excess of calories. So you will have to keep up whatever changes you made to your diet in order to maintain weight loss," suggests Younkin. This explains why restrictive dieters tend to gain the weight they lost back and then some.
It's just too hard to maintain those restrictive eating habits. On the other hand, healthy habits like the ones Younkin outlined above—eating smaller portions, increasing vegetable and protein intake and reducing intake of simple carbohydrates, sugar and alcohol—are much more realistic to maintain.
Youkin says, "Once those changes are habitual, focusing on exercise can help you continue to get results. If you are restricting food intake, over-exercising or thinking about food and your body all the time in order to maintain a certain number on the scale, then that is not the healthiest weight for you," says Younkin.
Any changes you make in an effort to lose weight should be habits you can keep up for the long haul. Luckily for us, little changes that you enjoy can add up to big accomplishments over time.
Younkin has specific tips for those trying to eat in a way that aligns with their weight loss goals: "Aim to eat every 3 to 4 hours to keep blood sugar balanced, plan healthy snacks and don't feel guilty when you eat something you feel like you shouldn't. The healthy plate method refers to filling half your plate veggies, a quarter with whole grains and the last quarter with lean protein.
This strategy makes portion control easy, without tediously measuring everything. Learn more about mindful eating and weight loss. Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal.
It might also work by increasing fat burning , which can help enhance long-term weight loss. Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.
Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels. Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight.
Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support.
These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article.
You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly.
Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days.
Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight.
For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals.
But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics. Losing 10 pounds in a week is not realistic or sustainable.
For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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