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According to the CDC, nearly three-quarters of us are overweight or obese. That suggests that losing weight is not easy—yet it is entirely possible when done right. There are two keys to success when it comes to weight loss.

The first is to find an approach that works for you specifically, one that makes you feel good and keeps you motivated. The second is to take your time—sustainable weight loss happens slowly but steadily. Be prepared to adapt your lifestyle as necessary to maximize your chances of success.

Simply replacing unhealthy foods with healthy ones—not for a few weeks, but forever—will help you achieve weight loss while also offering numerous other benefits. What does a healthy diet look like? A healthy diet favors natural, unprocessed foods over pre-packaged meals and snacks.

It is balanced, meaning that it provides your body with all the nutrients and minerals it needs to function best. It emphasizes plant-based foods—especially fruits and vegetables—over animal foods. It contains plenty of protein. It is low in sugar and salt. Here a few examples of healthy meals for weight loss.

For breakfast, a bowl of bran flakes with sliced strawberries and walnuts with nonfat milk. For lunch, a turkey sandwich on wheat with vegetables and an olive oil and vinegar dressing. For dinner, a salmon steak on a bed of spinach.

Healthy snacks for weight loss include almonds or pistachios, string cheese with an apple, Greek yogurt or a banana with peanut butter. Before you begin your weight-loss journey, do some brainstorming about the kinds of healthy foods you enjoy so that you can have lots of choices as you plan your meals and snacks.

Such styles of eating tend to have a few things in common—they tend to be plant-based diets, they emphasize healthy fats, no simple sugars and low sodium, and they favor natural foods over the highly processed fare typical of much of the Western diet.

For example, the Mediterranean style diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains.

It contains moderate amounts of yogurt, cheese, poultry and fish. Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly.

Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression and some forms of cancer.

Experts developed the DASH diet Dietary Approaches to Stop Hypertension specifically as a heart-healthy regimen. The combination of food types contained in the diet seem to work together especially effectively to lower blood pressure and decrease risk of heart failure.

The key features of DASH are low cholesterol and saturated fats, lots of magnesium, calcium, fiber and potassium, and little to no red meat and sugar. Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil.

People can lose weight and maintain this loss by taking several achievable steps. These include the following:. Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein.

Total fiber intake should be 25—30 grams g daily. Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids MUFA or polyunsaturated fatty acids PUFA , which are types of unsaturated fat. In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals.

A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program. Self-monitoring is a critical factor in successfully losing weight.

People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day.

They can also measure their progress by recording their weight on a weekly basis. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

People can also keep track of their body mass index BMI using a BMI calculator. Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. One hour of moderate-intensity activity per day, such as brisk walking, is ideal.

If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of minutes every week. People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity.

This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle. In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:.

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. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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List of Partners vendors. By Rebecca Jaspan, MPH, RD. Rebecca Jaspan, MPH, RD. Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. health's editorial guidelines.

Fact checked by Nick Blackmer. Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content. health's fact checking process.

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Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals.

But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics.

Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is.

This article explains the factors that affect how long…. Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics.

Most people who lose weight end up gaining it back within a year. Here are 17 effective ways to maintain your weight loss for good. See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit.

Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Want to Lose Weight Fast?

These Science-Backed Tips Can Help You Lose Weight Sustainably. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kris Gunnars, BSc and Rachael Ajmera, MS, RD and Alina Sharon — Updated on October 31, How to lose weight in 6 simple steps. Food type Adults Children Children Adolescents Protein ounces oz Food Healthy fat content almonds What about calories and portion control?

A note on calorie counting Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. Was this helpful? Sample meal ideas for fast weight loss. How fast will you lose weight? Frequently asked questions.

Bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Oct 31, Written By Kris Gunnars, Rachael Ajmera, MS, RD, Alina Sharon. Medically Reviewed By Adrienne Seitz, MS, RD, LDN.

Jul 20, Written By Kris Gunnars, Rachael Ajmera, MS, RD, Alina Sharon. Share this article. Read this next. How Long Does It Take to Lose Weight? By Gavin Van De Walle, MS, RD. Top 23 Weight Loss Tips for Women. By Rachael Ajmera, MS, RD. By Adda Bjarnadottir, MS, RDN Ice. The 17 Best Ways to Maintain Weight Loss.

Medically reviewed by Jake Tipane, CPT. 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.

The vast majority of our body's energy is spent on our basal metabolic rate. Losing weight can actually slow down our metabolism a bit think: a smaller body requires less energy to heat than a larger one. That isn't necessarily a bad thing, but it does mean you might need to be a little more strategic when trying to lose weight.

Let's break down your primary focus for weight loss and weight maintenance, and how they differ. There are many ways to lose weight, but one of the most common methods is establishing a calorie deficit, meaning consuming fewer calories than your body burns per day.

A calorie deficit is required for weight loss, but studies show it is easier to create and maintain a calorie deficit through changing your diet rather than exercising ," advises Younkin. So, when you're first starting out, try to focus on what's on your plate rather than constantly hitting the gym.

Lucky for you, we have a variety of weight-loss meal plans that please any palate. However, going on a restrictive diet is not a way to lose weight for good. Instead of drastically cutting calories and dropping a bunch of weight quickly, you want to create a small calorie deficit that you can keep up with over time," shares Younkin.

This is how you can permanently move your set point—the weight range your body likes to stay in—down over time," says Younkin. Still, maintaining weight loss is notoriously challenging. In fact, a study in BioPsychoSocial Medicine found that nearly 70 percent of people were unsuccessful in maintaining a 10 percent weight loss for two years.

This might make it seem like the odds are stacked against you, but actually, weight maintenance can be successful with a change in focus from weight loss habits.

Research has found that exercise might be more important than diet when maintaining a weight loss. The number one thing that people have in common who have lost weight and kept it off is daily moderate to vigorous exercise.

In fact, a study in the journal Obesity found that people who lost an average of 58 pounds and kept it off exercised for around 40 minutes per day. This exercise didn't have to be consecutive; it could be minute bouts throughout the day, too. But why is exercise more important than diet if diet helped you lose weight in the first place?

It all comes down to a balance of calories. While weight loss requires a calorie deficit, weight maintenance requires a calorie balance—no deficit but also no excess. Daily exercise allowed people to burn more calories throughout the day and, in turn, eat more without having an excess of calories.

So you will have to keep up whatever changes you made to your diet in order to maintain weight loss," suggests Younkin. This explains why restrictive dieters tend to gain the weight they lost back and then some. It's just too hard to maintain those restrictive eating habits. On the other hand, healthy habits like the ones Younkin outlined above—eating smaller portions, increasing vegetable and protein intake and reducing intake of simple carbohydrates, sugar and alcohol—are much more realistic to maintain.

Youkin says, "Once those changes are habitual, focusing on exercise can help you continue to get results. If you are restricting food intake, over-exercising or thinking about food and your body all the time in order to maintain a certain number on the scale, then that is not the healthiest weight for you," says Younkin.

Any changes you make in an effort to lose weight should be habits you can keep up for the long haul. Luckily for us, little changes that you enjoy can add up to big accomplishments over time. Younkin has specific tips for those trying to eat in a way that aligns with their weight loss goals: "Aim to eat every 3 to 4 hours to keep blood sugar balanced, plan healthy snacks and don't feel guilty when you eat something you feel like you shouldn't.

The healthy plate method refers to filling half your plate veggies, a quarter with whole grains and the last quarter with lean protein. This strategy makes portion control easy, without tediously measuring everything.

And, adds Younkin, "Be conscious of sugar and alcohol intake can help too, as those 'empty' calories can add up over time". When it comes to exercising, find something you actually enjoy. It will make it easier to be consistent. Something is better than nothing," encourages Younkin.

If you don't have 45 minutes for a long workout, do 20 minutes or even a minute walk and try to build in more active time later. If you feel stuck or at a plateau, try mixing up what you're doing or try something new.

Lastly, accountability can help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don't have to do it all on your own. Weight loss can be hard, but small lifestyle changes that you can keep up with will help you find success.

Even if you only lose one pound per month, that's 12 pounds down at the end of the year! Use limited data to select advertising. Create profiles for personalised advertising.