Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen. However, prior medical evaluation may be advisable for some people, including those with diabetes.

Anyone who is unsure about safe levels of exercise should speak to a healthcare professional. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee.

Adding a splash of fresh lemon or orange to water can provide flavor. Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

Therefore, people should avoid estimating a serving size or eating food directly from the packet. 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. A new trial explores the effect of varying the portion size of food and making healthful, low-calorie choices on women who are trying to lose weight….

So many of us try so hard to reach the ideal body weight that we desire, but the question is: once we achieve our weight goal, can we maintain it? Exercise alone is unlikely to help you shift the pounds, a new study finds. Instead, physical activity should be combined with a healthful diet.

Although obese participants had higher levels of hunger and satiety hormones after 2 years of sustained weight loss, hunger hormones seemed to be…. Starting the day with a big breakfast, followed by a medium lunch and a small dinner, may benefit people with obesity and type 2 diabetes, new study….

My podcast changed me Can 'biological race' explain disparities in health? Others may rely on unproven or unhealthy methods. Aiming for weight loss may not be feasible for you at this time.

Ensure to consult a healthcare professional when the time is right for you. Receiving professional assistance for behaviour change can help you successfully achieve your goals.

Your GP knows your medical history and can either discuss suitable weight loss strategies or recommend an accredited practising dietitian. This is especially important if you take any form of prescription medicine or if you have a pre-existing condition, such as:.

Your GP or an industry body such as Dietitians Australia External Link [ can help you make a safe choice when choosing a weight management support service.

Dietitians Australia is the national association for dietitians, with branches in every state and territory. Standards of practice are contained in the Accredited Practising Dietitian APD Program External Link. Accredited practising dietitians are recognised professionals who can provide expert nutrition and dietary advice.

Dietitians can guide you to sound food and health information that is specific to your individual needs. If you decide to start a very low energy diet VLED using meal replacement shakes, bars or soups, consult a dietitian to make sure you:. If you are unhappy with a weight management service, make a complaint to the company.

If you are unsatisfied with the response or outcome, you can take the complaint further. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.

No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Weight management. Home Weight management. Weight management services.

Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Weight management Talk to your GP about weight management services Advice about weight management services Choosing a dietitian Choosing a reputable weight management service Weight management services to avoid Choosing a kilojoule-controlled meal service Making a complaint about a weight management service Where to get help.

Weight management Managing your weight within a healthy range can reduce your risk of developing health conditions. Talk to your GP about weight management services Your GP knows your medical history and can either discuss suitable weight loss strategies or recommend an accredited practising dietitian.

This is especially important if you take any form of prescription medicine or if you have a pre-existing condition, such as: obesity all types of diabetes including type 1 , type 2 and gestational pregnancy or breastfeeding kidney conditions liver conditions food allergies digestive system disorders such as coeliac disease high blood pressure hypertension heart conditions, angina or cardiac arrhythmia an eating disorder or a history of disordered eating cancer epilepsy thyroid conditions depression gall bladder problems such as gallstones gout.

Advice about weight management services Your GP or an industry body such as Dietitians Australia External Link [ can help you make a safe choice when choosing a weight management support service.

Choosing a dietitian Accredited practising dietitians are recognised professionals who can provide expert nutrition and dietary advice. You can contact a dietitian in various ways, including: Your GP may recommend and refer you to a suitable dietitian.

Your council can provide a list of local dietitians. There may be a dietitian based at your local community health service. Choosing a reputable weight management service Generally speaking, a good weight management service will: Aim to improve overall health, such as lowering blood cholesterol , and reducing your risk of type 2 diabetes and heart disease.