Losing weight safely involves more than simply eating less or trying to make the scale change as quickly as possible. Healthy weight management generally combines nutritious food, regular physical activity, adequate sleep and sustainable habits.
The Centers for Disease Control and Prevention says people who lose weight gradually, at about 1 to 2 pounds (0.5 to 0.9 kilograms) a week, are more likely to keep it off than those who lose weight more quickly. It also cautions against unrealistic goals such as losing 20 pounds in two weeks.
Extreme restriction can create problems
Rapid changes in weight can occur for different reasons, including loss of body water and muscle as well as fat. That means a quick drop on the scale does not necessarily represent a comparable loss of body fat.
Very restrictive diets can also make it harder to obtain enough nutrients. Current CDC guidance recommends a varied eating pattern that includes vegetables, fruits, protein, whole grains and healthy fats, while limiting foods high in added sugars, sodium and unhealthy fats.
The idea that gradual weight loss programs “damage” metabolism or inevitably cause people to regain more weight is not supported by the evidence presented in the original material. Weight management is influenced by several factors, including diet, physical activity, sleep, medications, medical conditions, genetics and the environment.
Protein, carbohydrates and fats all have a role
Protein is an important nutrient because the body uses it to build and maintain muscles and other tissues. Good sources include fish, poultry, meat, eggs, beans, peas, soy products, nuts and seeds.
There is no single protein amount that is appropriate for everyone. Nutritional needs vary with factors such as age, body size and activity level.
Carbohydrates also have an important role. They provide energy and are found in foods including fruits, vegetables, grains and legumes. Rather than eliminating carbohydrates entirely, current dietary guidance emphasizes choosing nutrient-dense sources and maintaining an overall balanced eating pattern.
Fats are also necessary for normal body function. Healthy eating patterns can include sources of unsaturated fats while limiting saturated and trans fats.
Pay attention to foods and drinks that add calories
Some foods and drinks can add substantial amounts of calories without providing much nutritional value. Added sugars, sugary drinks and alcohol are examples.
Condiments such as mayonnaise and ketchup can also contribute calories, depending on the amount consumed.
Replacing sugary drinks with water can reduce calorie intake because water contains no calories.
Sleep is part of weight management
Sleep is often overlooked when people focus on diet and exercise.
Research has linked inadequate sleep with changes in appetite and food intake. The National Institutes of Health reported on a randomized clinical trial in which adults with overweight who increased their sleep duration consumed fewer calories.
Some studies have also found associations between sleep restriction and changes in appetite-regulating hormones such as leptin and ghrelin. However, the relationship is more complicated than simply saying that less sleep always lowers one hormone and raises another. A systematic review of clinical trials found that sleep restriction can affect appetite and energy intake, while results for specific hormone changes have been inconsistent.
For adults, health authorities generally recommend at least seven hours of sleep each night. Children and teenagers need more sleep.
Physical activity also matters
Regular physical activity can help people maintain a healthy weight and provides benefits beyond weight management.
The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activity on at least two days a week. Individual needs can vary, particularly for people with medical conditions.
Weight management, however, is not simply a matter of exercise. The amount of energy a person uses and consumes is affected by many factors, and the CDC notes that medications, medical conditions, stress, genes, age and environment can all play a role.
Sustainable habits matter more than extreme diets
There is no need to eliminate an entire food group or follow an extreme diet simply to achieve a change in weight.
A sustainable approach focuses on adequate nutrition, appropriate portions, physical activity, sleep and habits that a person can maintain over time. Even modest weight loss can provide health benefits for people who are above a healthy weight.
People who have concerns about their weight, nutrition or a medical condition that may be affecting weight should discuss those concerns with a qualified health professional rather than relying on an extreme diet or rapid-weight-loss plan.
