It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite. One strategy to overcome this is to find a support system that will hold you accountable and possibly partner up with you in your healthy lifestyle.

A few studies have shown that having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a partner or spouse with similar healthy habits 52 , One of these studies examined the health behaviors of over 3, couples and found that when one person engaged in a healthy habit, such as exercise, the other was more likely to follow their example Involving a partner or spouse in your healthy lifestyle may boost the likelihood that you will maintain your weight loss.

Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss 35 , 54 , 55 , Food trackers are helpful because they enhance your awareness of how much you are really eating, since they often provide specific information about how many calories and nutrients you consume.

Here are some examples of calorie counting websites and apps. Several studies link high vegetable intake to better weight control 57 , 58 , For starters, vegetables are low in calories.

You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients 40 , 59 , Also, vegetables are high in fiber, which increases feelings of fullness and may automatically reduce the number of calories that you eat during the day 61 , 62 , Vegetables are high in fiber and low in calories.

Both of these properties may be helpful for weight maintenance. Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good. While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them.

Maintaining weight loss is simple when you are consistent with your new healthy habits, rather than going back to your old lifestyle. Mindful eating is the practice of listening to internal appetite cues and paying full attention during the eating process. It involves eating slowly, without distractions, and chewing food thoroughly so you can savor the aroma and taste of your meal.

When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to recognize fullness and you may end up overeating 64 , 65 , Studies show that mindful eating helps with weight maintenance by targeting behaviors that are commonly associated with weight gain, such as emotional eating 67 , 68 , Mindful eating is helpful for weight maintenance because it helps you recognize fullness and may prevent unhealthy behaviors that commonly lead to weight gain.

The reason why many people fail at maintaining their weight is because they follow unrealistic diets that are not feasible in the long term. They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally.

This looks different for everyone, but essentially it means not being too restrictive, staying consistent and making healthy choices as often as possible. It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.

However, there are plenty of simple changes you can make to your habits that are easy to stick with and will help you maintain your weight loss in the long term. Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role.

It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed….

The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. New research reveals the states with the highest number of prescriptions for GLP-1 drugs like Ozempic and Wegovy.

Mounjaro is a diabetes medication that may help with weight loss. Here's what you need to know about purchasing it without insurance. Eating up to three servings of kimchi each day is linked to a reduced rate of obesity among men, according to a new study.

This study is observational…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 17 Best Ways to Maintain Weight Loss.

By Brianna Elliott, RD on January 16, Why People Regain Weight. Exercise Often. Try Eating Breakfast Every Day. Eat Lots of Protein. Weigh Yourself Regularly. Be Mindful of Your Carb Intake.

Lift Weights. Be Prepared for Setbacks. Stick to Your Plan All Week Long Even on Weekends. Stay Hydrated. Get Enough Sleep. Control Stress Levels. Find a Support System. Track Your Food Intake. Eat Plenty of Vegetables. Be Consistent. Practice Mindful Eating.

Make Sustainable Changes to Your Lifestyle. The Bottom Line. How we reviewed this article: History. Jan 16, Written By Brianna Elliott. Share this article. Read this next.

GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. How Long Does It Take to Recover from Weight Loss Surgery? READ MORE. Why Weight Loss Surgery Is One of the Most Effective Ways to Lower Blood Pressure New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure.

Can You Get Stretch Marks From Losing Weight? Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.

Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day.

Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Finding a Balance How to balance the calories you consume with the calories your body uses; also includes a video. gov Food Diary [PDF — 34KB] Physical Activity Diary [PDF — 52KB]. Connect with Nutrition, Physical Activity, and Obesity.

Last Reviewed: June 9, Source: Division of Nutrition, Physical Activity, and Obesity , National Center for Chronic Disease Prevention and Health Promotion. Facebook Twitter LinkedIn Syndicate. home Healthy Weight, Nutrition, and Physical Activity. To receive email updates about this topic, enter your email address.

Email Address. What's this? Division of Nutrition, Physical Activity, and Obesity. Related Topics. Prevent Type 2 Diabetes Prevent Heart Disease Healthy Schools — Promoting Healthy Behaviors Obesity Among People with Disabilities.

Links with this icon indicate that you are leaving the CDC website. The Centers for Disease Control and Prevention CDC cannot attest to the accuracy of a non-federal website. A registered dietitian or a weight management program can also help you create a healthy eating plan.

Physical activity helps you burn off the calories you consume. Experts recommend that adults get at least minutes of moderate-intensity aerobic activity each week. Aerobic activity is anything that gets your heart rate up and gets you breathing harder.

Examples of moderate-intensity activities include brisk walking faster than 2. Doing so slowly can help prevent injuries. Even light activity burns more calories than being sedentary. Start small. Take the stairs instead of the elevator. Break up your day with short walks.

You can also break up moderate-intensity activity into short sessions. Every minute counts toward your weekly goal! Experts recommend adults do them at least two days a week.

Creating new habits can help you lose and maintain your weight. You can use an app or journal to track your physical activity and food intake. Some devices can automatically track and record your activity. Getting social support can help keep you motivated.

Apps and social media sites may connect you with other people who support your goals. Laurie Friedman Donze, a clinical psychologist at NIH. Often, people will eat to reduce stress or as a way to comfort themselves.

Not getting enough sleep may also increase your appetite or cravings for high-fat foods. Be patient with the process. It can be difficult to lose or keep weight off. Some people may benefit from medication or surgery in addition to lifestyle changes.

Dejunking Your Diet. Helping a Child Who Is Overweight. If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

Click here to take our survey. Page last reviewed: 17 March Next review due: 17 March Home Live Well Healthy weight Managing your weight Back to Managing your weight.

Tips to help you lose weight. Information: Find out if you're a healthy weight Body mass index BMI is a measurement that works out if you're a healthy weight for your height.

You'll need your height and weight to calculate your BMI. Do get active for minutes a week — you can break this up into shorter sessions aim to get your 5 A Day — 80g of fresh, canned or frozen fruit or vegetables count as 1 portion aim to lose 1 to 2lbs, or 0.

Information: Self-refer for help with your weight If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

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These activities will be easier to stick with over the long term. Even modest weight loss [PDF This modest weight loss can decrease your risk for chronic diseases related to obesity. Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help. Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking.

Then rewrite your goals and plan accordingly. If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success. Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath.

Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.

Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time. Prescription medications to treat overweight and obesity If lifestyle changes do not help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program.

Bariatric surgery Weight-loss surgery, also known as bariatric surgery, is an operation that makes changes to the digestive system. Body Image Creating a positive body image through healthy eating habits.

Strategies for Success Find resources to help you lose or gain weight safely and effectively. Weight Management for Youth Address weight issues in children and teens with healthy guidelines, links to interactive and skill-building tools, and more.

What you should know about popular diets Learn how to evaluate claims made by weight loss products and diets. Find information to choose weight loss strategies that are healthy, effective, and safe for you.

Skip directly to site content Skip directly to search. Español Other Languages. Losing Weight. Español Spanish. Minus Related Pages. Getting Started Losing weight takes a well-thought-out plan. Step 1: Make a commitment Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight.

Step 2: Take stock of where you are Write down everything you eat and drink for a few days in a food and beverage diary. On This Page. Step 1: Make a commitment Step 2: Take stock of where you are Step 3: Set realistic goals Step 4: Identify resources for information and support Step 5: Continually monitor your progress.

Step 3: Set realistic goals. Focus on two or three goals at a time. Even Modest Weight Loss Helps. Step 4: Identify resources for information and support. For More Information. Connect with Nutrition, Physical Activity, and Obesity. Last Reviewed: June 15, Source: Division of Nutrition, Physical Activity, and Obesity , National Center for Chronic Disease Prevention and Health Promotion.

Facebook Twitter LinkedIn Syndicate. home Healthy Weight, Nutrition, and Physical Activity. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available. Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety. Many social and environmental cues might encourage unnecessary eating.

For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece. By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.

People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.

Planning food choices before getting to social events or restaurants might also make the process easier. Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated. Some days will be harder than others when sticking to a weight loss or maintenance program.

A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult. Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss. Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins.

Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance. Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate , fat, and protein in the diet.

A reasonable weight loss goal to start seeing health benefits is a 5—10 percent reduction in body weight over a 6-month time frame. Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,—1, calories per day.

A diet of fewer than 1, calories per day will not provide sufficient daily nutrition. After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.

People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.

However, a person should only use medications to support the above lifestyle modifications. Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term. Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.

I have an injury that is keeping me from physical exercise. Is there any way to continue keeping the weight off? If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights.

You can also use resistance bands while sitting or lying down. Some other ways to keep the weight off include counting calories and sticking to a healthful diet that includes fruits, vegetables, lean meat and fish, and whole grains.

Ensure that you include plenty of nutrient-dense foods in your diet, take the time to plan meals, use portion control, drink plenty of water, and maintain a positive attitude.

Gerhard Whitworth, RN Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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Share on Pinterest Eat a varied, nutritious diet. Share on Pinterest Regular physical activity can help a person lose weight. Share on Pinterest Having social support is a great way to stay motivated. Losing weight. Q: I have an injury that is keeping me from physical exercise.