How to lose weight and keep it off

Weight loss happens when you burn more calories than you consume. This is often referred to as a calorie deficit.

Monica Therese Cating-Cabral, MD·3 January 2025, 9:50 pm

It’s that time of the year again — making New Year’s resolutions. The top resolution year after year is to lose weight. Why is it so hard to lose weight? And if you’re successful, why is it so difficult to keep it off?

Losing weight and keeping it off can feel overwhelming, but with the right approach, it’s achievable. Sustainable weight loss isn’t about fad diets or quick fixes — it’s about adopting healthy habits you can maintain for life. By focusing on a balanced diet, regular exercise and a positive mindset, you can achieve your goals and enjoy long-term health benefits.

What to eat

Weight loss happens when you burn more calories than you consume. This is often referred to as a calorie deficit. However, it’s not just about eating less — it’s about making smarter choices with your food and staying active. A sustainable approach balances food intake with physical activity, making it easier to maintain over time.

Your diet plays a significant role in weight management. Focus on nutrient-dense foods that nourish your body and help you feel satisfied. Lean proteins like chicken, fish, tofu, beans and eggs are great for keeping you full and preserving muscle. Fruits and vegetables are low in calories but high in essential vitamins, minerals and fiber. Whole grains like brown rice, quinoa and oats provide sustained energy, while healthy fats from avocados, nuts, seeds and olive oil add flavor and satiety. At the same time, limit processed foods, sugary drinks and alcohol, which add unnecessary calories.

Portion control is another important factor in weight loss. Even healthy foods can contribute to weight gain if consumed in excess. To manage portions, use smaller plates, read food labels to understand serving sizes, and eat slowly to allow your body to recognize when it’s full. These small changes can make a big difference over time.

What to do

Physical activity is essential for both losing weight and keeping it off. Aim for at least 150 minutes of aerobic exercise per week, such as walking, jogging, swimming or cycling. Strength training twice a week can help build muscle, which boosts your metabolism. Even small changes, like taking the stairs or walking during breaks, can add up and make a difference in your daily calorie burn. Choose activities you enjoy to stay motivated and consistent.

Staying hydrated is often overlooked but plays a crucial role in weight management. Drinking water helps control hunger and supports overall health. Aim for eight to 10 glasses of water a day, and avoid sugary beverages that can add hidden calories. Proper hydration can also improve energy levels and enhance exercise performance.

Sleep is another critical component of weight management. Poor sleep disrupts hormones that regulate hunger and fullness, leading to increased cravings and overeating. Aim for seven to nine hours of quality sleep each night to support your weight loss efforts and overall health. Additionally, managing stress is essential, as it can trigger emotional eating. Practicing mindfulness, engaging in hobbies, or talking to a friend can help you cope with stress in healthier ways.

Don’t give up

Setting realistic goals is key to long-term success. Instead of aiming for rapid weight loss, focus on losing one to two pounds per week, which is safe and sustainable. Celebrate non-scale victories, like improved energy levels, better sleep, or clothes that fit more comfortably. These milestones can keep you motivated and focused on the bigger picture.

Fad diets may promise quick results, but they often lead to rebound weight gain and frustration. Instead of following restrictive eating plans, adopt habits that you can maintain for life. Emphasize balance, moderation and consistency in your diet and exercise routine. Tracking your progress can also help. Whether it’s keeping a food journal, using a fitness app, or monitoring your weight weekly, being aware of your habits can help you make adjustments and celebrate achievements.

Don’t underestimate the power of support. Share your goals with family or friends, join a weight loss community, or seek guidance from a healthcare provider or registered dietitian. Having a support system can make the journey more enjoyable and help you stay accountable.

Be kind to yourself. Despite our best intentions and efforts, we are all human and can make mistakes. Don’t feel guilty for gaining back a pound or two instead of losing them, or for having the occasional treat. So the next time you eat too much at a buffet, or skip the gym, recognize that we all have setbacks. But don’t give up and then get back on track. Remind yourself that self-care does not mean indulging in a buffet or binge-eating, but in taking care of your body and your health.

Weight loss is about balance, patience and consistency. Focus on making small, sustainable changes that become part of your daily routine. Celebrate your progress, and don’t hesitate to seek professional help if needed. Remember, this is a journey for your health and happiness, and it’s worth the effort. And always consult a doctor before starting any weight loss program.