How self-monitoring and motivation fuel online weight loss success

 A recent BMC Public Health study analyzes self-monitoring data from Chinese adults who participated in a group weight loss intervention using a mixed-methods approach.

 Study: Why more successful? An analysis of participants' self-monitoring data in an online weight loss intervention. Image Credit: Ground Picture / Shutterstock.com

Background

According to the World Health Organization (WHO), over 1.9 billion adults were overweight in 2016. This global public health problem has reached alarming proportions in China, which significantly increases the risks of several diseases, including cancer, diabetes, and cardiovascular diseases. 

Self-monitoring, which enhances self-awareness, promotes desired behaviors, and reduces unwarranted behaviors, can be achieved through setting specific targets and logging progress. Changes in body weight, exercise, and dietary intake are regularly monitored by participants of weight loss interventions. In fact, obese individuals who periodically monitor their diet and body weight have experienced more beneficial responses to interventions.

Researchers have both quantitatively and qualitatively analyzed the self-monitoring behaviors of dieters; however, few have utilized a mixed-methods approach for this purpose. Notable advantages of the mixed-methods approach include its ability to elucidate the association between weight loss and different self-monitoring indicators and reduce bias to ultimately develop reliable insights into self-monitoring.

About the study

Self-monitoring data from 61 Chinese adults who participated in a five-week online weight loss intervention group were analyzed in the current study. In addition to providing information on their weight loss motivation and body mass index (BMI) values, the study participants also engaged in daily quantitative monitoring, which included parameters like caloric intake and sedentary behavior, as well as qualitative self-monitoring, which involved a daily log of weight loss progress. 

A scoring rule assessed the timeliness of the data. A one-way repeated measurement ANOVA was used to analyze the dynamics of self-monitoring indicators.

Regression and correlation analyses were performed to explore the relationship between weight change, self-monitoring indicators, and baseline data. Participants were grouped into three categories based on their weight loss outcomes, and their qualitative data was assessed using content analysis. 

Key findings

Some fluctuation in self-monitoring data was observed throughout the intervention. Furthermore, some baseline characteristics of participants and self-monitoring behaviors were positively associated with their final weight loss outcomes. Across the weight loss categories, heterogeneity in qualitative self-monitoring data was observed. 

During the weight loss process, a gradual decrease in caloric intake was observed, thus suggesting the learning behavior among participants. During the last week, participants exhibited some variation in commitment levels, which led to concerns about a rebound in caloric intake.

Weight loss satisfaction was highest in the first week and gradually declined. This decline in satisfaction was consistent with their weight loss, highlighting the link between effort and outcome. 

Weight loss motivation, baseline BMI, and timeliness of daily self-monitoring data completion predicted final weight loss. The relationship between weight loss, daily physical activity expenditure, and daily caloric intake was insignificant. Furthermore, no significant relationship was observed between weight loss and daily mood. 

The qualitative analysis of participants' daily logs revealed four categories: eating behavior, weight loss awareness, physical activity, and perception of change, the latter of which was most frequently mentioned. This was followed by the mention of weight loss awareness, eating behavior, and physical activity.

Inconsistencies were noted in the probability distribution of participants' daily log frequencies. Poor and moderate weight loss groups reported lower observed frequencies across all four categories than the excellent group. The excellent group reported a higher frequency of adjustments in eating habits, self-awareness, disadvantages, and demonstrating greater patience.

Conclusions

An inconsistent pattern in the self-monitoring behavior among individuals undergoing a group weight loss intervention was observed. More specifically, a higher level of self-monitoring was identified during the initial weeks of weight loss, followed by a slow decline.

More significant weight loss was attained by individuals with higher levels of motivation, higher baseline BMI, and those who regularly self-monitored. Furthermore, more detailed and frequent content was reported in the texts submitted by successful participants.

These findings imply that weight loss motivation and adherence to self-monitoring should be emphasized. The use of digital technologies could be beneficial, as they could facilitate greater weight loss awareness and promote healthy dietary habits.

In the future, more studies with larger sample sizes and precise measurement tools are needed to evaluate daily calorie expenditure and intake.

 Originally Posted On:https://www.news-medical.net/news/20240201/How-self-monitoring-and-motivation-fuel-online-weight-loss-success.aspx

Journal reference:

• Tang, H., Jalil, N. I. B. A., Tan, C., et al. (2024) Why more successful? An analysis of participants’ self-monitoring data in an online weight loss intervention. BMC Public Health 24; 322. doi:10.1186/s12889-024-17848-9, https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-17848-9

New Year, new approach to weight loss: Almost three quarters of UK women are considering using GLP-1s in 2025

 Drug companies are trialling a host of medications that they hope will offer benefits beyond weight loss.

As 2024 draws to a close, the new year ushers in the opportunity to set new goals for the year ahead. While weight-loss and fitness are staples of New Year resolutions they are commonly known to be the unsustainable resolutions that don't continue past January.

2024 saw a rapid adoption and acceptance of GLP-1s medications as an effective and trusted method of weight loss, with recent research from digital weight loss platform Juniper, revealing that almost three quarters (72%) of women are now considering turning to GLP-1 medications to help them in their weight loss journey next year.

Surveying over 1,000 UK women, the research found that 86% of respondents have tried multiple diet and weight loss programmes to lose weight with over half (55%) having previously committed to one or two different methods and a fifth (22%) admitting to trialling three to five different weight-loss methods. However, despite ambitions, many face barriers to their weight loss journeys. Difficulty maintaining a consistent diet (30%) was noted as the top hurdle, followed by a lack of time for regular exercise (16%) and mental health or motivational challenges (15%).

With many using the New Year to commit to new goals, a quarter (24%) of women noted that they have set a New Year’s resolution related to weight loss or fitness over five times and a third (33%) one to two times. While a common resolution, with so many diets and fitness regimes available it’s not always easy for individuals to choose the most effective method for their goals.

While interested in trying GLP-1 medications, women have experienced blockers when trying to attain access to these medications including:

• The cost of the medication: 42%
• Doubts on whether it will work for them and their weight loss: 37% 
• Worried about the side effects: 36%
• Worried about weight gain once the medication ends: 33%
• Worried about the stigma of using medication for weight loss: 31%
• The difficulty of getting a GP appointment to discuss options: 25% 

While access and stigma continue to be issues, these worries also highlight the importance of wrap-around care with GLP-1 medications. Better access and availability to speak with weight specialists who can provide information about GLP-1s and their impact alongside medical support and coaching programmes focused on lifestyle and behaviour changes is crucial.

It’s no wonder that word is spreading about GLP-1s with the medicines having demonstrated remarkable efficacy in treating obesity with patients already seeing incredible results. This New Year I would expect that we will start to see people considering very different approaches to their weight loss and fitness goals than they have taken in the past.

GLP-1s are giving individuals new leases of life, however, it’s vital that to ensure they continue to do so, we improve access to the medication and tackle the blockers many are facing in accessing them. Increased use on the NHS needs to go hand in hand with more education and wrap-around care to ensure that those in need of GLP-1s feel informed and supported through their journey.”

Kevin Joshua, Clinical Lead, Juniper

Originally Posted On:https://www.news-medical.net/news/20250103/New-Year-new-approach-to-weight-loss-Almost-three-quarters-of-UK-women-are-considering-using-GLP-1s-in-2025.aspx

Can You Eat Too Little on Mounjaro?

Worried you’re not eating enough food on Mounjaro? This article covers the risks of undereating. And you’ll get tips to ensure you’re getting the right nutrients while still losing weight.

As we introduce Mounjaro into our weight loss journey there are a few thing to consider like how to get more active or what to eat on Mounjaro, but how do you know if you’re eating enough?

If you’re using Mounjaro injections, you’ll know how powerfully it can suppress your appetite. That’s why it’s such an effective weight loss tool – and why around 500,000 people are currently taking it.

But what if you’re eating too little? This is a common concern among Mounjaro, users – and it is important you know the risks and the signs. Eating too little can have serious consequences for your health. It can also hamper your progress.

In this article, we explore why undereating can undermine your efforts to lose weight and live a healthy lifestyle. You’ll learn how to recognise the signs, and get practical ways to nourish your body – while still losing weight.

The Dangers of Eating Too Little on Mounjaro

Eating too little can be devastating for your body. Without enough fuel, your body starts breaking down muscle for energy. Muscle breakdown will make it harder for you to stay active and perform daily tasks.

You may also lack essential vitamins and minerals, like iron, calcium, and vitamin D. These nutrients are vital for a strong immune system, sustaining energy and preserving bone density. Nutritional deficiencies can lead to brittle hair and nails and weak bones.

Undereating might mean you’re not getting enough protein. Protein is crucial for maintaining muscle mass. It also helps manage satiety and cravings and allows your body to repair tissues.

Research also suggests that prolonged undereating and muscle loss can slow your metabolism. This can make it difficult to achieve sustainable, long-term weight loss.

Signs of Undereating

If you’re regularly eating less than your body needs, the signs will start to present themselves both physically and mentally.

The main sign of undereating is losing too much weight. On Mounjaro, you should be aiming for steady weight loss of 1-2lbs pounds per week. You might lose more weight at the beginning of your journey (because you’re losing water weight). But consistently losing more than that might be a sign of undereating.

Here are some other common signs that you might be undereating:

• Fatigue: You may feel tired throughout the day, as your body lacks the fuel it needs to run as well as normal.
• Frequent Illness. Similarly to fatigue, your immune system will not work as efficiently without sufficient fuel. So you might get ill more often.
• Hair Loss: In order to build new hair, your body requires nutrients – eating less will leave you without the appropriate nutrients, leading to hair follicles dying off.
• Sexual Health Issues: While tiredness can contribute towards erectile dysfunction, amenorrhea (lack of menstrual period) is also a common issue facing people who don’t eat enough.
• Feeling Cold: Much like a fire without fuel, your body cannot control your temperature as easily without energy.
• Skin Conditions: Vitamin E and other nutrients are essential for skin health. By depriving your body of these essentials, you may find your skin is more easily damaged.
• Depression: Some studies have linked depression with malnutrition. However, depression is a complex condition, and may be part of a wider set of issues.
• Constipation: With less food to process, your bowel can slow the passage of faeces, leading to constipation.

The Importance of Balancing Weight Loss With Nutritional Needs

If you’re using Mounjaro, you will feel less hungry than before you started your journey, which means you’ll be eating less food. But it is still important you’re fuelling yourself correctly. That means eating enough.

It might sound counterintuitive, but eating enough nutrient-dense food will help you lose weight steadily – and keep it off. It will help you maintain muscle mass, keep your hormones balanced and aid digestion.

Feeling better, stronger and more energised, you’ll be more likely to stick to your healthy lifestyle in the long-run.

Your body needs three essential types of nutrients: carbohydrates, proteins, and fats. Each plays a vital role in maintaining your overall health, especially when you’re focusing on weight management. Proteins and fats are used quickly by your body for energy, while carbohydrates serve as a crucial source of fuel that can be stored for later use.

By finding the right balance, you can enjoy the benefits of all three nutrient types and feel good about your food choices.

Tips For Eating Enough on Mounjaro

Eating enough food on Mounjaro doesn’t need to be a chore. With a few key changes to your eating habits, you can ensure you are getting enough to eat even while you feel less hungry.

Eat Regular Meals

Sticking to three meals a day is the best way to make sure you manage to eat enough. We recommend setting specific meal times to make sure that you are still eating even when you feel less hungry.

Eat breakfast, lunch and dinner at roughly the same time each day. This will allow your body to get used to your new diet, and should allow your body to know when you need to eat.

You can also include snacks. A lot of patients find eating little and often easier than eating three big meals a day. It can also ease side effects like nausea and constipation.

Drink Enough Water

Make sure you’re drinking enough water throughout the day as it will help you regulate bowels – as well as help you manage side effects like headaches.

Focus on Nutrient Dense Foods

Build each meal around key macronutrients: proteins, carbohydrates, and fibre.

Incorporating high-quality proteins like fish, chicken, and legumes will help support muscle health and keep you satisfied.

Opt for healthy carbohydrates such as whole grains and fruits, which provide energy and essential vitamins. It’s important to understand that carbohydrates are not the enemy; they are a key part of a balanced diet.

Don’t forget to include plenty of vegetables in your meals. They are a fantastic source of fibre and nutrients that support overall well-being. 

By ensuring that each meal contains a balance of these important building blocks, you can fuel your body effectively. Over time, this will help promote a healthy, sustainable way of eating that makes you feel good. Prioritise the quality of your food choices, and enjoy the process of creating nourishing meals that you love.

Set a Minimum Calorie Goal

If you think you’re eating too little, it might be worth looking at the amount of calories you’re eating on a typical day.

A minimum goal will depend on how many calories you normally eat. But the NHS recommended calorie levels for weight loss are 1,900 per day for men, and 1,400 per day for women.

However, it is important to note that calories are not the be-all and end-all of weight loss. Counting calories as a method of losing weight might mean you prioritise low-calorie foods over nutrient-dense options.

Getting the right nutrition and eating foods you like are always more important to forming a lasting diet plan. So focus on nourishing your body with essential nutrients rather than worrying about specific calorie counts.

Calorie-counting can also lead to obsession and disordered eating. So if you think you’re susceptible to this way of thinking, setting calorie goals might not be suitable for you. It’s also important to tell your healthcare provider about your attitude toward food and eating.

Plan and Track Your Meals

Making sure you have something nutritious and healthy ready to eat is the key to maintaining a healthy diet. This means you’ll be less likely to reach for fast food (which can be full of “empty calories”).

Planning your meals, meal prepping and having snacks ready will make it easy to grab something nutritious to eat. This will help make sure you’re eating enough of the right foods.

Check out our series of blog posts to help you plan your meals while using Mounjaro:

• What To Eat For Breakfast on Mounjaro (3 Easy Recipes)
• What to Eat For Lunch on Mounjaro: 8 Easy, Healthy Recipes
• Mounjaro and Wegovy Meal Ideas: 6 Healthy Dinner Recipes

Should I Eat When I’m Not Hungry?

It is important to make sure you are still eating, so you’re fueling your body as you lose weight. So, yes. This might mean eating when you’re not hungry.

When to Seek Support

It’s important that you still feel some hunger when you’re using Mounjaro, although you won’t feel as hungry as before you started treatment.

So, if you feel that you are not hungry enough to eat, or your side effects make eating difficult, speak to your doctor or one of our pharmacists. They’ll discuss your current dosage and make any changes if it’s not right for you.

A healthcare professional or dietician can also help you if you’re worried about undereating. They’ll be able to assess your diet and advise you on changes you can make to your diet. You should also seek medical help if you’re displaying any of the signs of undereating outlined above.

If you have any questions or concerns about diet or dosage, we’re here to support you at every step. Call us on 0141 774 5023.

You can also download our Renu app for additional support. You’ll get access to tailored support from our clinical team, with plenty of resources on food, movement and mindset.

Originally Posted On:https://www.simpleonlinepharmacy.co.uk/health-advice/weight-loss/eat-too-little-mounjaro/

What is the Ozempic Dosage for Weight Loss?

 Originally Posted On: https://www.simpleonlinepharmacy.co.uk/health-advice/weight-loss/ozempic/what-is-the-ozempic-dosage-for-weight-loss/

 

Ozempic (semaglutide) is a treatment option for adults with type 2 diabetes from Novo Nordisk, the manufacturers of Wegovy and Saxenda. Both Ozempic and Wegovy are weekly injections, delivered into the upper arm, upper thigh or stomach area. While Ozempic is similar to Wegovy in many ways, it does have a few differences – Ozempic is licensed as a diabetes medication, while Wegovy is licensed for weight loss. However, both use the same active ingredient – semaglutide.

Semaglutide is a GLP-1 receptor agonist – this means it mimics the action of naturally-occuring hormones produced by your body, which help control appetite and digestion. By mimicking these hormones, Ozempic can make you feel fuller for longer, even when you eat less food. It also keeps food in your stomach longer, allowing it to be better digested. This can help you to control your appetite, allowing people with type 2 diabetes to improve blood sugar levels.

In Wegovy, a higher dose is used. This helps to control appetite further, and gives stronger weight loss effects. However, this isn’t enough to make you lose weight on its own – both Ozempic and Wegovy require you to follow a calorie-controlled diet and increase your levels of exercise to lose weight. Semaglutide only helps control your appetite – it does not burn fat or actively make you lose weight on its own.

Ozempic is normally only available as a treatment for type 2 diabetes, especially when provided on the NHS. In some cases, doctors will prescribe Ozempic injections “off-label” for weight loss. Most commonly, this will not be done on the NHS – in most cases, you will need to speak to a specialist weight loss clinic before getting weight loss medications on the NHS.

These clinics will monitor your progress and offer support throughout your weight loss journey. Speak to your doctor or health professional for more information about whether this might be available to you.

What is the Ozempic Dosage for Weight Loss?

When using Ozempic for weight loss, dosage is incredibly important. As it is used to help treat diabetes and balance blood sugar levels, Ozempic generally comes in lower doses than Wegovy. Ozempic starts at a 0.25mg dose, then moves to a 0.5 or 1mg dose, with a 2mg dose available in some cases. Wegovy still uses the 0.25mg, 0.5mg and 1mg doses; after that, it rises to 1.7mg, then 2.4mg.

Both Ozempic and Wegovy are designed to be “ramped up” – starting at a lower dose and working your way up over a course of weeks. This helps your body adjust to the medication, reducing the risk of side effects that could occur if you start at a higher dose. This ramping up is sometimes referred to as titration, and is a common system for use with medications that cause certain side effects.

Most patients will see better results at higher doses, but also may experience worse side effects. If you find your side effects are too much, you can move back to a lower dose, where you will still see some weight loss effects, but at a reduced rate. Speak to your doctor or pharmacist if you feel like you need to change your dosage, or that your side effects are unmanageable.

Currently, there are no studies that assess the different levels of weight loss at each dosage. The Wegovy guidelines state that you should take the maximum dose (2.4mg) if you are trying to lose weight. If you struggle to cope with the side effects at this dose, your doctor can temporarily reduce your dose back down to 1.7mg whilst your body gets used to the drug. In special cases, your doctor may recommend that you continue Wegovy at a lower dose.

Ozempic Dosage Chart

The following dosage guide should give you an idea of how you can work your way up to a higher dose of Ozempic. If you would like more prescribing information, please refer to the Patient Information Leaflet. 

As the chart above shows, you will start Ozempic at 0.25mg. Each week, you will use one of the four doses in the pen, until it runs out. Once the pen is done, you will move up to the next pen, until you hit the maximum 2mg dose. While the above graphic is designed for using Ozempic for diabetes, the same principle is followed when using this treatment for weight loss.

If you wish to move down to a lower dose of Ozempic, or stay at a certain dose for longer, speak to your doctor before changing this dosage schedule.

What is the Starting Dose?

The starting dose of Ozempic is 0.25 mg. Even at this strength, you may see some weight loss effects. As your appetite is being regulated, you may find yourself eating less, which can help you lose weight.

Using this lower dose long-term may have some weight loss effects, as your appetite will be curbed slightly. However, you will see better results with a higher dose.

How Do I Increase my Dose?

Each Ozempic pen comes with 4 pre-measured doses of medication. Once you have exhausted the 4 doses over the course of a month, you can either move up to the next dose, or stick with the dose you are on. Most people who stick with a lower dose do so because of side effects – by giving their body longer to adjust to the medication, they can reduce these effects as they come up.

Increasing your dose is as easy as switching to the next pen. Ensure your Ozempic pens are stored properly, kept in the fridge between uses.

What is the Maximum Dose?

The maximum dose for Ozempic is 2mg. This is referred to as the “maintenance dose”, as it is the dose you work up to over the course of weeks to reach and is maintained going forward. However, should you require a higher dose of semaglutide, Wegovy is available at a 2.4mg dose. This will have a stronger effect at controlling your appetite, but may also come with side effects.

If you have not started to lose weight by the time you reach this dose, or have lost less than 5% of your starting weight, speak to your doctor or pharmacist. They will likely take you off this medication, and discuss alternative treatments that may work better for you.

 

Sign up to get news about Wegovy’s release date

 

Summary

• Ozempic is a treatment for type 2 diabetes, which can be used for weight loss under certain circumstances.
• The NHS will most likely not provide Ozempic for weight loss – you will need to organise a private prescription or consult with a private medical service.
• Ozempic is available in 0.25mg, 0.5mg, 1mg and 2mg dosages. You will move up dosages as you progress through your treatment.
• The higher the dose you are taking, the stronger the effects will be – however, starting at higher doses is more likely to cause side effects.
• Both Ozempic and Wegovy require diet and exercise to be most effective.

10 tips for successful weight loss

 A balanced lifestyle and nutritious diet are key to healthy living and better weight management. Some tips for weight loss include exercising regularly, seeking social support, and keeping a food and weight diary.

Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.

“Crash diets” are not a sustainable solution, whatever perks their proponents might claim them to have. Making gradual, permanent, and beneficial lifestyle changes is essential to lose weight safely and sustain that weight loss over time.

This article provides 10 tips for weight management.

10 tips for successful weight loss

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Design by MNT; Photography by Kseniya Ovchinnikova/Getty Images & Westend61/Getty Images

People can lose weight and help maintain this loss by taking several achievable steps. These include:

1. Eat varied, colorful, nutritionally dense foods

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to ensure that each meal consists of fruit and vegetables, whole grains, and protein. Total fiber intake should be 25 to 30 grams (g) dailyTrusted Source.

A person should also aim to eliminate trans fats from the diet and minimize the intake of saturated fats, which has a strong linkTrusted Source to the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids or polyunsaturated fatty acids, which are types of unsaturated fat.

The following foods are healthful and rich in nutrients:

• fresh fruits and vegetables
• fish
• legumes
• nuts
• seeds
• whole grains, such as brown rice and oatmeal

Foods to limit eating include:

• foods with added oils, butter, and sugar
• fatty red or processed meats
• baked goods
• nutrient-poor processed foods such as chips or cookies

In some cases, removing certain foods from the diet might cause a person to become deficient in necessary vitamins and minerals. A registered dietitian nutritionist (RDN) can advise a person on how to get enough nutrients while following a weight loss program.

2. Keep a food and weight diary

Self-monitoring is a helpful toolTrusted Source in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every food they consume daily. They can also measure their progress by recording their weight every week.

Those who can track their success in small increments and identify physical changes are likelier to stick to a weight loss regimen. However, it is important to pay attention to whether it starts to feel obsessive or damaging to mental health.

3. Engage in regular physical activity and exercise

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.

The American Heart Association (AHA) recommends 150 minutes weeklyTrusted Source of moderate-intensity daily activity, such as brisk walking.

People who are not usually physically active can gradually increase the amount of exercise they do and 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 tracking their physical activity. Many free mobile apps can help people stay motivated, accountable, and confident as their fitness improves.

If the thought of a full workout seems intimidating to someone new to exercise, they can begin by doing the following activities to help increase their exercise levels:

• taking the stairs
• raking leaves
• walking a dog
• gardening
• dancing
• playing outdoor games
• parking farther away from a building entrance

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 unsure about safe levels of exercise can speak with a healthcare professional.

4. Eliminate liquid calories

It is possibleTrusted Source to consume hundreds of calories daily by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.

Unless a person consumes a smoothie to replace a meal, they can stick to water or unsweetened tea and coffee. Adding a fresh lemon or orange to the 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.

5. Measure servings and control portions

Too much of any food, especially those that are calorie-dense, can result in weight gain.

Estimating portions is a realistic and helpful tool for many people who do not have access to measuring tools or do not want to use them.

The following size comparisons can be useful for monitoring food intake when dining out:

• a fist is equivalent to about 1 cup, measuring portions of vegetables and fruits
• a tennis ball is equivalent to about ½ cup, measuring portions of grains such as rice or pasta
• a deck of cards is equivalent to about 3 ounces, measuring a portion of fish, chicken, or other meats and meat substitutes
• a thumb is equivalent to about 1 tablespoon, measuring a portion of any nut butter, olive oil, or salad dressing

These sizes are not exact, but they can help people moderate their food intake when the correct tools are unavailable.

6. Eat mindfully

Many people may benefitTrusted Source from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

People becoming more in tune with their bodies may lead to making healthier food choices.

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.

It is important to focus on being satisfied after a meal rather than full and to remember that many “all-natural” or low fat foods are not necessarily healthy choices.

7. Stimulus and cue control

Many social and environmental cues might encourageTrusted Source unnecessary eating. For example, some people are more likely to overeat while watching television, and others have difficulty passing a candy bowl to someone else without taking a piece.

By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

8. Plan ahead

Stocking up with nutritious food for structured meal plans will result in more significant weight loss. Prepping ahead, such as washing and peeling fruits and veggies, can also help make healthier food choices.

Limit the amount of highly processed snack foods and desserts in the home, and make sure to keep ingredients on hand to make quick, nutritious meals. This can help minimize mindless eating and make it easier to make healthier food choices.

Planning food choices before social events or restaurants might also make the process easier.

9. Seek social support

Embracing the support of loved ones is an integral partTrusted Source of a successful weight loss journey.

Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Other avenues of support may include:

• a positive social network
• group or individual counseling
• exercise clubs or partners
• employee-assistance programs at work

10. Stay positive

Weight loss is a gradual process, and people may feel discouraged if their weight does not reduce at the rate they had anticipated.

Sticking to a weight loss or maintenance program will be more challenging on some days than others. A successful weight-loss program requires perseverance and not giving up when self-change seems too difficult.

Some people might need to reset their goals by adjusting the total number of calories they aim to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Losing weight

Successful weight loss does not require following a specific diet plan. Instead, people can focus on eating nutrient-rich foods and moving more to achieve a negative energy balance.

Weight loss primarily dependsTrusted Source on reducing the total intake of calories, not adjusting the proportions of carbohydrates, fat, and protein in the diet.

The best way to avoid regaining lost weight is to follow a weight maintenance program that includes healthy eating habits and regular physical activity.

Prescription weight-loss medications may benefit people with a body mass index (BMI) equal to or higher than 30 and no obesity-related health problems. They might also be suitable for people with a BMI equal to or higher than 27 and obesity-related diseases.

However, a person should only useTrusted Source medications to support lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.

Frequently asked questions

What is the best way to lose weight?

The best way to lose weight is to focus on eating fewer calories with healthful food options and moving more to achieve a negative energy balance.

How can a person get serious about losing weight?

The Centers for Disease Control and Prevention (CDC)Trusted Source recommends a lifestyle that includes good nutrition, regular physical activity, and avoiding stress to help support a moderate weight.

Summary

Following a nutritious diet can help support weight management. Other ways to lose weight can include exercising regularly and keeping a food and weight diary.

Regaining weight after a loss is common, but it is important not to be discouraged. Weight maintenance has many challenges, but eating nutritious foods and consistent exercise ensures a person is always on the right track.

Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.

Q:

I have an injury that is keeping me from physical exercise. Is there any way to continue keeping the weight off?

A:

If your injury allows, you can do some simple exercises while sitting in a chair, such as lifting light weights. You can also use resistance bands while sitting or lying down.

Some other ways to keep the weight off include counting calories and sticking to a healthful diet that includes fruits, vegetables, lean meat and fish, and whole grains.

Ensure that you include plenty of nutrient-dense foods in your diet, take the time to plan meals, use portion control, drink plenty of water, and maintain a positive attitude.

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Originally posted On:https://www.medicalnewstoday.com/articles/303409#summary