A quick internet search can lead you to believe that everyone is trying to lose weight, but healthy weight loss is difficult to achieve. It necessitates improvements in a person’s everyday behaviors and lifestyle, such as lowering the number of calories consumed through food and drinks while increasing the number of calories expended through physical activity and exercise.


Although it is recommended that everyone maintain a healthy weight in order to reduce health risks, not everyone wants to lose weight. Weight loss is prescribed when an individual’s weight raises his or her health risks. A BMI greater than or equivalent to 30 kg/m2 or being overweight (BMI 25-29.9 kg/m2) with two or more risk factors raises health risks. High blood pressure, high cholesterol, high triglycerides, high blood sugar, a family history of heart disease, and physical inactivity are all risk factors. Weight reduction is recommended by health practitioners in both of these situations.

Weight loss of 5% to 10% of body weight in overweight and obese people is recommended to minimize cardiovascular disease risk factors such as triglyceride levels, lipoprotein blood cholesterol levels, blood pressure, blood glucose levels, and the development of type 2 diabetes. It should be gradual and consistent in order to be healthy. People who successfully lose weight and keep it off make ongoing adjustments to their diet and physical activity. Weight loss at a rate of up to 2 pounds per week is recommended. Calories expended should be greater than calories consumed in food and drinks to achieve this goal. 3500 calories are given by one pound of adipose tissue. To lose one pound of adipose tissue per week, a person must burn 500 more calories per day.


Many diet and exercise programs promise to help people lose a considerable amount of weight in a limited period of time. Finding fast results can lead to weight cycling habits, also known as yo-yo dieting. Weight cycling occurs when a person makes short-term adjustments to lose weight. Following a weight loss, the person often reverts to their previous eating and exercise patterns, causing them to regain the weight. Over the course of a lifetime, a person can gain and lose the same 10, 20, or even 30 pounds many times. Weight cycling frequently results in the individual weighing more than they did before they started dieting. Weight cycling can be exhausting and discouraging, and it typically happens as a result of making temporary diet and exercise changes rather than lifelong lifestyle changes.

Avoid fad diets, which gain popularity due to their promises of fast, easy weight loss, to avoid weight cycling. Fad diets often encourage rapid weight loss, the elimination of the need for exercise, rigid meal plans, or the severe restriction of certain foods. These diets are often difficult to adhere to in the long run, and the weight lost is often easily regained. Extremely low-calorie diets (800 calories or less a day) are common because they may help with rapid weight loss. When caloric consumption is less than 1200 calories a day, it is difficult to satisfy nutritional requirements. Very low-calorie diets and rapid weight shifts are often correlated with muscle mass loss, a slowing of basal metabolism, and an increased risk of gallstones.


Diets that promote long-term weight loss emphasize consuming a variety of raw, unprocessed foods, limiting added sugar and refined foods, and eating in appropriate portion sizes. Identifying particular eating habits that can lead to weight gain is a good place to start for those seeking to lose weight. This may include:

  • eating foods high in added sugars and unhealthy fats
  • skipping meals
  • eating fast food
  • pre-prepared foods or restaurant foods
  • eating mostly refined grains
  • snacking when not hungry
  • drinking beverages with added sugars
  • emotional eating or distracted eating

Making small changes in diet, which are focused on meeting the body’s nutrient needs, can lead to changes that will contribute to a lifelong healthy weight.

Physical Activity Guidelines

The ability to control one’s energy consumption is critical to achieving and maintaining a healthy weight. Including physical exercise as part of a weight-control program will help with weight loss and provide additional health benefits. The American College of Sports Medicine recommends 150-250 minutes of moderate-intensity physical activity per week to avoid weight gain or encourage modest weight loss while reaping significant health benefits. This can be accomplished by engaging in 30 minutes of moderate exercise five days a week. Brisk walking, riding on level ground, and swimming are all examples of moderate exercise. Exercise for more than 250 minutes per week can result in greater weight loss and health benefits. Resistance training should be done at least twice a week to improve muscle mass and encourage fat loss.

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