Losing weight safely is generally less about quick fixes and more about maintaining a healthy eating pattern, regular physical activity and habits that can be sustained over time, according to health authorities.
The U.S. 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. Sleep, stress management, diet and physical activity can all affect weight management.
There is also no need to eliminate every favourite food. The National Institute of Diabetes and Digestive and Kidney Diseases says small amounts of higher-calorie favourite foods can be included in a weight-loss plan, provided overall calorie intake is managed.
Focus on the overall diet
A healthy weight-loss diet should include a variety of foods rather than removing an entire food group.
NIDDK recommends vegetables, whole fruits, whole grains such as brown rice and oats, lean sources of protein, nuts, seeds and appropriate dairy or alternatives. It also recommends limiting added sugars, saturated fat and excess sodium.
Mayo Clinic similarly advises choosing a varied and balanced eating plan that includes vegetables, fruits, whole grains, low-fat dairy products, lean protein, nuts and seeds. It cautions against severely restricting calories or eliminating entire food groups.
Portion sizes also matter. The number of calories a person needs varies according to factors including age, sex, body size, metabolism and physical activity. Keeping portions under control can help people manage their overall intake.
Choose water over sugary drinks
Replacing sugary drinks with water can reduce calorie intake. Water itself does not contain calories, while sugar-sweetened drinks can contribute substantial amounts of added sugar and calories.
Drinking water should not, however, be presented as a stand-alone weight-loss treatment. The broader eating pattern and total energy intake remain important.
There is also no established need to add honey to water between meals to accelerate weight loss. That claim in the original material is not supported by the authoritative guidance reviewed for this report.
Stay physically active
Regular physical activity can help people lose excess weight and maintain weight loss.
NIDDK recommends that healthy adults work toward at least 150 minutes of moderate-intensity aerobic activity a week, such as brisk walking or dancing, together with muscle-strengthening activity on two or more days a week. People who have not been active can build up gradually.
Short periods of activity can still count. But the claim that exercising for one minute twice a day will, by itself, significantly speed up metabolism should not be presented as established medical guidance.
For people trying to lose weight and keep it off, NIDDK says some may eventually need about 300 minutes of physical activity a week, depending on their circumstances.
Do not rely on diet pills or quick fixes
Weight-loss pills, shakes and other products may appear attractive because they promise rapid results, but they should not replace evidence-based eating and activity habits.
NIDDK says successful weight-loss programmes should include a reduced-calorie eating plan, physical activity where appropriate, support for changing habits and a strategy for maintaining weight loss.
For people with overweight or obesity, health professionals may also consider treatments such as weight-loss medicines or metabolic and bariatric surgery, depending on individual circumstances.
Make changes that can last
Eating smaller portions, choosing nutrient-rich foods, reducing sugary drinks and highly processed foods, and becoming more physically active can form part of a sustainable approach to weight management.
NIDDK advises setting realistic goals and expects setbacks to occur during the process. It recommends focusing on habits that can be maintained rather than pursuing rapid changes.
The CDC also notes that factors such as medicines, medical conditions, stress, hormones, genetics, age and a person’s environment can affect weight management. People concerned about their weight or who have underlying health conditions should discuss appropriate goals and treatment with a health professional.
