Weight loss: 6 strategies for success
Follow these proven ways to lose weight and boost your health.
By Mayo Clinic Staff
June 22, 2024
Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the best way to lose weight and keep it off is to make lasting lifestyle changes. These healthy changes include eating a balanced diet and moving more each day.
Here are six tips to help you start your weight-loss journey.
1. Make sure you're ready
Long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active. Ask yourself the following questions:
Do I have a strong desire to change habits to help me lose weight?
Am I too distracted by other pressures?
Do I use food to cope with stress?
Am I ready to learn new ways to cope with stress?
Do I need other support — either from friends or healthcare professionals — to manage stress?
Am I willing to change my eating habits?
Am I willing to change my physical activity and exercise habits?
Can I spend the time it takes to make these changes?
Talk with your healthcare professional if you need help taking charge of stress. Lowering stress can help you make long-term healthy lifestyle changes.
2. Find your inner drive
No one else can make you lose weight. You need to make diet and physical activity changes to help yourself. What will give you the burning desire to stick to your weight-loss plan?
Make a list of reasons why weight loss is important to you. The list can help you stay inspired and focused. Maybe you want to boost your health or get in shape for a vacation. Think of your goals on days when you don't feel like eating healthy foods or moving more. Find other ways to stay on track too. For instance, you could post an uplifting note to yourself on the refrigerator or the pantry door.
It's up to you to make the changes that lead to long-term weight loss. But it helps to have support from others. Pick people who will inspire you. They should never shame you or get in the way of your progress.
It's best to find people who will:
Listen to your concerns and feelings