How do I fully commit to weight loss?

Advertisement Make sure you're ready. Long-term weight loss takes time and effort — and a long-term commitment. ... Find your inner motivation. No one else can make you lose weight. ... Set realistic goals. It may seem obvious to set realistic weight-loss goals. ... Enjoy healthier foods. ... Get active, stay active. ... Change your perspective.

mayoclinic.org - Weight loss: 6 strategies for success - Mayo Clinic

What is the best juice to drink at night?

Cherries are a great source of tryptophan and melatonin. Drinking 2 cups (480 ml) of cherry juice per day may increase your melatonin levels and...

Last updated Mar 11, 2021

Can B12 reduce joint pain?

Vitamin B12 specifically is a vitamin for nerves and joints – it protects the nerves, stimulates nerve regeneration, and could help reduce the pain...

Last updated Oct 14, 2021

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

Am I motivated to lose weight?

Am I too distracted by other pressures?

Do I use food as a means to cope with stress?

Am I ready to learn or use other strategies to cope with stress?

Do I need other support — either from friends or professionals — to manage stress?

Am I willing to change eating habits?

Am I willing to change activity habits?

Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance. While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

When should I drink V8?

V8 is an ideal post-workout snack that sets a positive tone for the rest of my day. With no added sugar and as much potassium as a small banana, a...

Last updated Nov 20, 2019

How do I stop waking up to pee?

How to stop peeing at night Keep a voiding (peeing) diary. ... Take your diuretic in the afternoon. ... Limit your intake of fluids two hours...

Last updated Jul 5, 2020

Weird “juice ritual” removes 65lbs in weeks

A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes. When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

Eat at least four servings of vegetables and three servings of fruits daily.

Replace refined grains with whole grains.

Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. Cut back on sugar as much as possible, except the natural sugar in fruit.

Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

How do you cleanse body odor?

6 Tips for Reducing Body Odor Keep Yourself Squeaky Clean. Use Antibacterial Soap. Towel Off Well. Use 'Industrial Strength' Antiperspirants. Keep...

Last updated Jun 5, 2018

What can I drink in the morning for detox?

15 Detox Morning Drinks for Weight Loss Honey and Lemon Tea. If you wonder what to drink in the morning to lose weight, then your answer is right...

Last updated Apr 11, 2019

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. 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. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inbox Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Email ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe! Thank you for subscribing! You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry

mayoclinic.org - Weight loss: 6 strategies for success - Mayo Clinic

Do you remove seeds when juicing?

Remove any seeds and hard pits, too, especially those in stone fruits. Not only can these damage your juicer and create a bitter taste in your...

Last updated May 10, 2020

What is 5 bite diet?

The 5 Bite Diet. On this diet, you skip breakfast and are allowed only five bites of food at lunch and five bites of food at dinner. You can also...

Last updated Mar 26, 2021

Weird “juice ritual” removes 65lbs in weeks

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Can I lose 10 pounds in 3 days by fasting?

You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To...

Last updated Aug 4, 2022

Purple weed obliterates 72lbs of flab

The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

Does vitamin C make your skin glow?

“Vitamin C products are packed with antioxidants that are known for providing a brightening and “glowy” effect on our skin,” says dermatologist Dr....

Last updated Feb 4, 2022