Obesity - Weight-Loss Strategies and Programs
Most weight-loss programs can help you lose weight at first. But you will lose
more and have more health benefits if you can keep with it for a longer time.
You need to find the right balance of
eating and physical activity that you can keep doing or a program that works
with your lifestyle.
Are you ready to make changes?
Before you begin treatment,
decide if you are ready to make the lifestyle changes needed to lose weight.
Losing weight and keeping it off can be hard. Think
about successes that you had before and how you were able to achieve them.
If you are
ready to make a plan for healthier eating, your doctor may suggest losing 10% of your weight at a rate of
1 lb (0.45 kg) to
2 lb (0.9 kg) a week as your
first target. Research shows that a 10% weight loss can improve your
health.1 It is better that you maintain a small amount
of loss rather than lose a lot of weight fast and gain it back.
Tips to help with your weight-loss program
- Set realistic goals. Many people expect to
lose much more weight than is realistic. Think about why you want to lose weight, and prepare for slip-ups.
- Find what
works best for you. Finding a plan that includes daily menus and
recipes may be best.
- Get family and friends involved to provide
support. Talk to them about why you are changing your eating habits and physical
activity and how important losing weight is to you.
- Identify obstacles to losing weight. Keep a food journal(What is a PDF document?). Look at it to try to find things that cause you to overeat, such as stress or
- Replace unhealthy food temptations with healthier foods such as fruit and low-fat
- Get enough
physical activity for weight loss. To find out how many calories are burned during various activities, see
the Interactive Tool: How Many Calories Did You Burn?
Tips to help change how you eat
- Healthy Eating: Changing Your Habits