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Learn 8 realistic nutrition and fitness tips to lose weight for the long haul.
Published on October 11, 2023 Medically reviewedVerywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
Healthy weight loss plans include eating well, being physically active, and getting enough sleep so you feel your best now and for the long term. Health is about more than a number on the scale, so this weight loss advice looks at the bigger picture.
There are no quick fixes or fad diets that are known to sustain weight loss in the long term. These weight loss plans and fad diets are based on restricting calories or removing specific food groups. Most of the time, it's impossible to follow these plans in the long term, so weight loss is not maintained over time. That's why this article offers sensible nutrition, exercise, and sleep goals, that can be sustained for life. A healthy lifestyle can help you feel your best now while preventing chronic diseases in the future.
Instead of going "on a diet" which you eventually go "off," this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that's fun and enjoyable, and tips on healthy sleep.
First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Use this guide to determine what your ideal weight is so you can set an appropriate goal.
If you need to lose weight, aim to lose 1 to 2 pounds per week (or 4 to 8 pounds in 30 days). People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.
A goal such as "I will lose 10 pounds" is not time-bound (no timeline is set) and may not be attainable, since weight fluctuates based on many factors, such as hydration, hormones, medications, food intake, and activity level.
A SMART goal that contributes to weight loss may be: "I will replace my daily can of sugar-containing soda with water for the next 30 days." It's more important to set goals about sustaining a healthy lifestyle than about reaching a target number on a scale. The goal of reducing sugary drinks is more realistic than "I will lose 10 pounds," which is harder to control or achieve.
Eating well plays an important role in weight loss and maintenance. A winning strategy for weight loss includes both caloric restriction and adequate exercise. While calories are part of weight control, it's too narrow to think that energy-in and energy-out is the only factor to consider in weight loss. These factors are also involved:
Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow the general information in the Dietary Guidelines for Americans about the role of nutrition in weight loss. It recommends a varied diet that includes:
The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Learn more about how to set calorie goals here. Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.
Your body requires nutrients every day so it functions properly. The Dietary Guidelines were designed to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains. You can plan meals using the five food groups in the USDA's My Plate model. When you plan meals, consider these plate proportions:
The exact amount of food you will need depends on your goals (see section above). In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy.
A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.
It's easier to stay on a meal plan if you grocery shop and plan in advance. Learn tips for meal planning here.
Being physically active is associated with weight loss because exercise it burns calories. The CDC suggests 150 minutes per week of physical activity for health benefits. However, this amount may not be enough for weight loss. International guidelines recommend 300 minutes of exercise per week for people trying to lose weight.
Nutrition and exercise are both important factors in weight loss. Studies show that exercise only—without dietary changes — may help with a small amount of weight loss, but is not likely to result in meaningful weight loss. Diet and exercise are both important and should be paired together for the best results.
It's important to choose physical activities that you enjoy so you are more likely to stick to them for the long term. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits.
As a beginner, start by taking a walk every day and lifting light weights. Walk for longer and do more reps with your weights as the weeks go by. Consider these exercise tips for beginners.
Other factors that affect weight include hydration and sleep. When it comes to fluid and hydration, many Americans rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain.
Water is a better choice than sweet beverages when trying to manage weight since it contains no calories or sugar. Replacing sugary or calorie-rich beverages with water can help with weight loss. Some studies indicate that drinking water before meals may decrease food intake during meals, which may help eaters feel more satisfied with fewer calories. Staying hydrated is important because studies show that consistently being under-hydrated is associated with increased body weight.
Studies also show a connection between sleep patterns and weight. Poor sleep is linked to increased calorie intake, mostly from snacks that are high in fat and refined carbohydrates. Poor sleep also may affect hormones involved in weight, appetite regulation, and metabolism.
Some evidence suggests that people who sleep less than seven hours per night are more likely to have obesity. If you don't sleep for at least seven hours per night, consider working with a sleep specialist as part of your weight loss program. Here are some tips to help with better sleep.
If you set measurable goals, it's easier to track your progress. For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress.
Some people like to keep a food or exercise journal to monitor progress or use a mobile app to count calories or steps. Make sure to celebrate your successes. If you falter, start again as soon as possible.
One caution for tracking progress: try not to gauge your progress based on a number on the scale. Making lifestyle changes such as improving your eating habits or being more active has so many benefits beyond weight control.
The Dietary Guidelines for Americans recognize that losing weight is not easy and is best achieved with a commitment to lifestyle change over the long term and with the help of medical professionals.
You will have a better chance of sustaining long-term weight loss if you make slow, steady progress that includes a combination of nutrition, fitness, sleep, and hydration changes.
In order to see real progress, don't make too many changes at once. Build up slowly instead. Perhaps the first 30 days of the journey may have progress such as:
Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress.
18 SourcesVerywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Cara Rosenbloom, RD
Cara uses evidence-based research to share nutrition facts, dispel myths, and help you feel empowered to make nourishing choices for body and soul.
