Effective weight management -
Another trial using multi-behavioral TTM intervention also showed significant weight loss [ 13 ]. Some clinical trials that used different approaches, such as online and for telephone, reported weight loss ranging from 0.
Despite being one of the target behaviors of the intervention, it is important to note that participants in both groups were not different in exercise practice throughout the trial data not shown. The PAS routinely offers regular physical exercise, and all the participants were users of the service prior to the study.
Therefore, everyone practiced physical activity, which is valuable for inflammation control, whether resulting from an isolated effect or as a precursor to reduced body weight [ 25 ]. Nevertheless, when comparing CG and IG, reduced levels of resistin were detected in the CG. The resistin is released from infiltrating white blood cells subsequent to subclinical chronic low-grade inflammatory response, accompanying obesity.
Thus, the resistin level might be linked to the control of insulin resistance and metabolic syndrome [ 23 ]. The levels of resistin are related to other biochemical markers and can vary the concentration after intervention for weight loss. Other studies have reported either a reduction or increase in these concentrations, after intervention for weight loss, according to the characteristics of the participants [ 26 , 27 ].
Some limitations should be highlighted. The high percentage of individuals in the final stages of change at baseline might have limited the effects of the intervention. Adherence to nutritional guidelines was not evaluated for participants who abandoned treatment.
The difference between decisional balance and self-efficacy along the trial was not evaluated, but these constructs were considered for the development of the nutritional intervention.
Since women from the CG and IG participated in the same usual activity, it is possible that some information leaked between the groups.
Another limitation of this study was the difference in educational levels between participants in the CG and IG groups. However, all analyses were adjusted by education to minimize the impact of this variable on the results. Significant results of body weight change were not found in the intra-group analysis.
However, although not significant, the results showed a tendency to reduce weight in the IG and gain in the CG, and this difference was significant in the inter-group comparison. This might also reflect the PHC service, which presents a high turnover of users [ 28 ].
Intention-to-treat techniques were used to minimize the impact of loss. Also, the methods of this clinical trial did not allow blinding of the participants and professionals involved. Another limitation was that the trial registration was performed after data collection.
However, the study was submitted and approved to the Ethics Committee before recruiting participants, following all guidelines of the Declaration of Helsinki.
The study was carried out and approved, taking into account the aspects recommended in a clinical trial. In addition, the data collection of this work was carried out in Therefore, differences in the context experienced today and in the time of data collection should be considered when interpreting the results.
The study was conducted in a unit of the first implemented in the municipality. In addition, the high cost of biochemical analysis limited the expansion of the study to other units. However, it is important to note that after the study, PAS was expanded in Brazil and is today considered a useful space for the treatment of obesity and it is part of the network of attention to chronic diseases in the country [ 14 ].
Also, this study was performed in a PHC service in Brazil, and the results should not be generalized to populations with other characteristics. More studies are needed for other populations. Additionally, this study includes only the results of women. Few men were included in the PAS, which makes it impossible to obtain a sufficient sample to verify the effectiveness of the intervention.
Studies using this population are necessary, considering its high prevalence of obesity and associated factors. Despite the limitations, this study showed that the TTM-based intervention for weight control in this scenario was effective and shows the relevance of these strategies in PHC for weight control.
Individualized TTM-based interventions, when combined with usual care, might offer a viable and effective strategy for weight loss in primary health care and have a positive impact on inflammatory markers.
The characteristics of the approaches used are in line with international guidelines aimed to prevent and control NCD by promoting interdisciplinary practices that are indispensable for the successful treatment of obesity and other NCD.
Nevertheless, further research to identify additional strategies is needed to address barriers to weight maintenance among obese low-income women. World Health Organization WHO.
Obesity and overweight. Accessed 28 Oct Stenholm S, Head J, Aalto V, Kivimäki M, Kawachi I, Zins M, et al. Body mass index as a predictor of healthy and disease-free life expectancy between ages 50 and a multicohort study.
Int J Obes. Article CAS Google Scholar. Dansinger ML, Gleason JA, Griffith JL, Selker HP, Schaefer EJ. Comparison of the Atkins, Ornish, weight watchers, and zone diets for weight loss and heart disease risk reduction: a randomized trial.
Raynor HA, Champagne CM. Position of the academy of nutrition and dietetics: interventions for the treatment of overweight and obesity in adults. J Acad Nutr Diet. Article Google Scholar. Sutton K, Logue E, Jarjoura D, Baughman K, Smucker W, Capers C. Assessing dietary and exercise stage of change to optimize weight loss interventions.
Obes Res. Katan MB. Weight-loss diets for the prevention and treatment of obesity. N Engl J Med. Mastellos N, Gunn LH, Felix LM, Car J, Majeed A. Transtheoretical model stages of change for dietary and physical exercise modification in weight loss management for overweight and obese adults.
Cochrane Database Syst Rev. Hartmann-Boyce J, Johns DJ, Jebb SA, Aveyard P. Behavioural weight management review group.
Effect of behavioural techniques and delivery mode on effectiveness of weight management: systematic review, meta-analysis and meta-regression.
Obes Rev. Norcross JC, Krebs PM, Prochaska JO. Stages of change. J Clin Psychol. Andrés A, Saldaña C, Gómez-Benito J. The Transtheoretical model in weight management: validation of the processes of change questionnaire. Obes Facts. Menezes MC, Bedeschi LB, Santos LC, Lopes AC.
Interventions directed at eating habits and physical activity using the Transtheoretical model: a systematic review. Nutr Hosp. Google Scholar.
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Prev Med. Ministério da Saúde Brasil. Portaria n° 2. Redefine o Programa Academia da Saúde no âmbito do Sistema Único de Saúde SUS.
Diário Oficial da União 8 nov Accessed 4 Apr Costa BVL, Mendonça RD, Santos LC, Peixoto SV, Alves M, Lopes ACS. Academia da Cidade: um serviço de promoção da saúde na rede assistencial do Sistema Único de Saúde. Cien Saúde Colet.
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Washington, DC: The Nutrition Screening Initiative; Geneva: WHO; Institute of Medicine. Dietary reference intakes for energy, carbohydrate, Fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington: National Academy Press; Cattai GBP, Hintze LJ, Junior NN.
Validação interna do questionário de estágio de prontidão para mudança do comportamento alimentar e de atividade física. Rev Paul Pediatr. Zanetti ML, Arrelias CCA, Franco RC, Santos MA, Rodrigues FFL, Faria HTG. Adherence to nutritional recommendations and sociodemographic variables in patients with diabetes mellitus.
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Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil. As its name implies, the MIND diet Mediterranean-DASH diet Intervention for Neurodegenerative Delay was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline.
In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy. In recent years, the Nordic diet has emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots and cauliflower.
Studies have supported its use both in preventing stroke and in weight loss. What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight.
But is fasting healthy, and does intermittent fasting work? Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes.
Traditionally, the benefits of fasting have been both spiritual and physical. People who fast for religious reasons often report a stronger focus on spiritual matters during the fast. Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.
A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p. During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel.
Numerous studies have demonstrated the benefits of intermittent fasting for weight loss. One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours.
There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease. It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less.
The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel.
Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off. Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet.
Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two. One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats.
Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil. Use it for cooking or at the table instead of butter. Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight.
In severe cases, extreme weight loss can manifest from eating disorders like anorexia or bulimia. Eating disorders can lead to issues with your:. Gastrointestinal system.
Brain function. Hormonal regulation. Eating disorders can also significantly increase the mortality rate. Research has found that patients with anorexia, for example, have a six-fold increased risk of death compared to the general population.
You should contact your doctor if your weight:. is impacting your physical or emotional health. is dropping or gaining at an alarming rate.
Am I at a healthy weight? National Institute of Diabetes and Digestive and Kidney Diseases. Weight, shape, and mortality risk in older persons: elevated waist-hip ratio, not high body mass index is associated with a greater risk of death Weight loss: 6 strategies for success Mayo Clinic.
Prevalence of micronutrient deficiency in popular diet plans Persistent metabolic adaptation 6 years after The Biggest Loser competition Gallstones National Institute of Diabetes and Digestive and Kidney Diseases.
What are eating disorders? Health consequences National Eating Disorders Association. One of the most common reasons for weight gain is consuming excessive calories. There are many foods out there that are deceptively high in calories that could be contributing significantly to your weight gain.
Full-sugar sodas, for example, can contain up to calories per serving, and just a tablespoon of ranch dressing can contain roughly 73 calories.
Sometimes weight gain really just comes down to our genes. Children of obese parents are more likely to face issues with their weight.
The hormone insulin plays an important role in glucose regulation and the metabolism of fats, carbohydrates, and proteins. High levels of insulin have been linked to obesity and could be a contributing factor in your weight gain.
The overconsumption of added sugar in food and drink such as sugar-sweetened beverages is closely associated with weight gain and obesity. Food products containing added sugar are generally very enjoyable, which can lead to excess consumption of them and consequent weight gain.
Leptin is a hormone that plays an important role in appetite regulation. When high levels of leptin are present, appetite is usually reduced. However, in people with leptin resistance, the experience of appetite reduction from this hormone is reduced. Leptin resistance is considered to have a significant influence on weight gain and obesity.
Learn more about hormonal weight gain and what you can do to lose it. Some medications can cause weight gain.
Medications that can cause weight gain include:. Diabetes medication. Epilepsy medication. Some of the common causes of unintentional weight loss include:. Depression and anxiety can play a big role in weight loss, leaving you with a reduced appetite, low motivation to cook, often resulting in weight loss.
Your thyroid is a gland that produces thyroid hormone, which plays an important role in metabolism regulation. This condition is known as hyperthyroidism. Muscle loss is a good example of how weight loss is not always ideal.
One of the common side effects of these disorders is weight loss since they often interfere with the hormones that regulate appetite and hunger, resulting in a reduced appetite.
Undertaking some unhealthy restrictive eating habits can cause you to lose weight too fast. Disordered eating refers to irregular and unsafe eating habits. This includes anorexia and bulimia but can also include excessive calorie restriction, an obsession with food, meal skipping, and fasting.
Learn more about the causes of unexplained weight loss here. Why people become overweight Harvard Health Publishing. A casual role for hyperinsulinemia in obesity Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk Leptin resistance and diet-induced obesity: central and peripheral actions of leptin Medicines and weight gain Health Navigator.
Hyperthyroidism overactive thyroid Mayo Clinic. Determinants of weight loss prior to diagnosis inflammatory bowel disease: a retrospective observational study What is disordered eating? Academy of Nutrition and Dietetics. And, with so many weight loss options out there, it can be confusing to even know where to start.
When you want to lose weight, the right method will depend on the underlying cause of the weight gain. If your weight gain is due to excessive calorie intake then the solution will be to restrict calories and increase exercise.
However, if it is due to medication, for example, you might be able to talk with your doctor about alternative medication options. Some causes of weight gain can be difficult to rectify, so diet and exercise will often be the most appropriate solutions in this case.
Obesity is a complicated health issue that can increase your risk of developing a range of health problems, including:. Breathing disorders. Sleep disorders. Research shows that losing weight can significantly improve health outcomes for individuals who exceed a healthy weight range.
Most importantly, weight loss can also reduce your risk of death. Treatments for unintentional weight loss use a very similar approach to treatments for weight gain - investigating the cause of the weight loss and applying a targeted approach.
If hyperthyroidism is the cause, however, antithyroid drugs can help to keep your thyroid hormones in check and allow you to regain some weight. Treating unsafe weight loss often requires a more detailed and long-term approach. Disordered eating can be tough to treat and often requires a multi-disciplinary approach that addresses therapy, nutrition, and medication needs.
In serious cases, hospitalization or an in-patient program may be required. Learn about the signs of disordered eating and next steps for getting a diagnosis here.
Intentional weight loss and all-cause mortality: A meta-analysis of randomized clinical trials Eating disorder treatment: Know your options Mayo Clinic. Like most areas of health, prevention is key to avoiding the need for intervention.
Here are some healthy and safe ways that can help you keep your weight at a healthy level and avoid becoming under or overweight.
Ensure that you:. Eat at least three times a day. Drink lots of water.
A balanced lifestyle and nutritious diet are the Manaement to healthful managemrnt Effective weight management weifht weight control. Muscle preservation after injury tips for weight loss include exercising regularly, seeking social support, and keeping a Fat burn back and weight diary. According to the Centers for Disease Control and Prevention, around This number is equivalent to Carrying excess body weight can increase the risk of serious health problems, including heart diseasehypertensionand type 2 diabetes. Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.Cutting carbs, eating more protein, lifting weights, and getting weught sleep are Muscle preservation after injury actions Effectibe can promote managejent weight managdment.
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Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body.
In general, drinking water helps your body run more efficiently. In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.
Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight.
Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support.
These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article.
You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that.
In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results.
Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days.
Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight.
For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics.
Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight lossaim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. This article explains the factors that affect how long….
Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics.
Most people who lose weight end up gaining it back within a year. Here are 17 effective ways to maintain your weight loss for good. See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit.
Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….
Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.
Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably. Medically reviewed by Adrienne Seitz, MS, RD, LDNNutrition — By Kris Gunnars, BSc and Rachael Ajmera, MS, RD and Alina Sharon — Updated on October 31, How to lose weight in 6 simple steps.
Food type Adults Children Children Adolescents Protein ounces oz Food Healthy fat content almonds What about calories and portion control? A note on calorie counting Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.
Was this helpful? Sample meal ideas for fast weight loss. How fast will you lose weight? Frequently asked questions. Bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
: Effective weight management| What is weight management? | It might also stabilize blood sugar levels , promote regularity, and protect against certain chronic conditions. Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber. The following are examples of foods that contain fiber with their recommended daily servings:. This is known as mindful eating. It can involve the following:. This can result in you eating less. Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss. Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal. It might also work by increasing fat burning , which can help enhance long-term weight loss. Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain. Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently. In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more. Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels. Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight. Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article. You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics. Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. This article explains the factors that affect how long…. Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics. Most people who lose weight end up gaining it back within a year. Here are 17 effective ways to maintain your weight loss for good. See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Any successful weight loss necessitates tipping and keeping the scale toward greater energy expenditure and less energy intake a net negative energy balance. The most important determinants of weight loss maintenance are those that cement changes in behavior. As more recent evidence confirms, the proper psychology for weight loss is critical for regulating the physiology that supports weight loss. Only recently have we started to evaluate the psychological and cognitive determinants of weight loss maintenance. We all have anecdotal evidence from family, friends, and colleagues. But systematically collecting, processing, and analyzing the qualitative experiences, strategies, and challenges from successful weight loss maintainers is difficult. The data to date confirm the importance of self-regulation, and in particular self-monitoring of the day-to-day behaviors that drive energy intake and energy expenditure, especially eating behaviors. Those who have high self-efficacy belief in your capacity to execute certain behaviors for exercise in particular are more successful at sustaining weight loss. And more recently, researchers have been decoding elements of the proper mindset that instills high self-efficacy for the larger constellation of important weight management behaviors. One recent study used machine learning and natural language processing to identify the major behavioral themes — motivations, strategies, struggles, and successes — that were consistent across a group of over 6, people who had successfully lost and maintained over 9 kilograms about 20 pounds of weight for at least a year. Among this large group, they consistently advised perseverance in the face of setbacks, and consistency in food tracking and monitoring eating behaviors, as key behavior strategies. And most of them stayed motivated by reflecting on their improved health and appearance at their lower weight. The evidence suggests that age, gender, and socioeconomic status are not significant factors in predicting weight loss maintenance. |
| Tips to help you lose weight - NHS | In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. Medically reviewed by Debra Sullivan, Ph. The primary goal of VLCDs is to produce relatively rapid weight loss without substantial loss in lean body mass. Eating less not the best way to lose weight, study shows A new trial explores the effect of varying the portion size of food and making healthful, low-calorie choices on women who are trying to lose weight… READ MORE. About HealthMatch. |
| What You Need To Know About Weight Management | Last updated: Jun Ministério mwnagement Saúde Brasil. Undertaking Effective weight management unhealthy Effective weight management eating Electrolytes and muscle endurance can cause you to lose weight too fast. ACSL contributed to designing the study, analysing the data, writing the article, critical review of content and have approved the final manuscript. Stages of change. |
| Weight Management: State of the Science and Opportunities for Military Programs. | Therefore, the participants were instigated to identify their obstacles to weight loss and constructed together with the health professional possible strategies to overcome them. The analyses were performed on the basis of intention to treat, which is described in greater detail in the statistical analysis section. In addition to specific guidelines to the SOC, strategies such as Social Cognitive Theory and Motivational Interviewing have proven effective for this type of obstacle [ 14 ]. These findings suggest the promise of the TTM-based intervention approach for weight-loss behaviors while indicating the need for more effective weight maintenance strategies for usual public health care and communities of low socioeconomic status. Nutrition Screening Initiative. |
| What You Need To Know About Weight Management | Visit the NHS Better Health website. Filter by ingredient or time and find a new favourite for the whole family. Visit the NHS Healthier Families website. Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more. Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like. If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. Click here to take our survey. Page last reviewed: 17 March Next review due: 17 March Home Live Well Healthy weight Managing your weight Back to Managing your weight. Tips to help you lose weight. Information: Find out if you're a healthy weight Body mass index BMI is a measurement that works out if you're a healthy weight for your height. You'll need your height and weight to calculate your BMI. Do get active for minutes a week — you can break this up into shorter sessions aim to get your 5 A Day — 80g of fresh, canned or frozen fruit or vegetables count as 1 portion aim to lose 1 to 2lbs, or 0. Information: Self-refer for help with your weight If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. Most of us can successfully achieve weight loss in the short term. But those who hop from one fad diet to the next often experience the metabolic roller coaster known as yo-yo dieting that jacks up our hunger hormones, plummets our metabolic rates, and causes a vicious spiral of weight loss followed by regain. Even most medical interventions to help treat obesity produce the typical trajectory of rapid weight loss followed by weight plateau and then progressive weight regain. This means that based on our best estimates, only one in five individuals who is overweight is successful in long-term weight loss. These include various energy intake-reducing behaviors — limiting calorie-dense foods and sugar-sweetened beverages, portion control and a consistent eating pattern across days, increased fruit and vegetable consumption — as well as being physically active for at least an hour per day. This makes sense and is consistent across the scientific literature. Any successful weight loss necessitates tipping and keeping the scale toward greater energy expenditure and less energy intake a net negative energy balance. The most important determinants of weight loss maintenance are those that cement changes in behavior. As more recent evidence confirms, the proper psychology for weight loss is critical for regulating the physiology that supports weight loss. Only recently have we started to evaluate the psychological and cognitive determinants of weight loss maintenance. We all have anecdotal evidence from family, friends, and colleagues. But systematically collecting, processing, and analyzing the qualitative experiences, strategies, and challenges from successful weight loss maintainers is difficult. The data to date confirm the importance of self-regulation, and in particular self-monitoring of the day-to-day behaviors that drive energy intake and energy expenditure, especially eating behaviors. |
Effective weight management -
Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind.
Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle.
Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds 0. Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity.
If you weigh pounds 82 kilograms , that's 9 pounds 4 kilograms. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes. When you're setting goals, think about both process and outcome goals.
It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake.
But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management.
These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.
Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all. You likely will have an occasional setback.
But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
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One way to do this is to log these items in either a journal or an online food tracker. Research suggests that tracking diet and exercise may be helpful for weight loss because it promotes behavior changes and increases motivation. One study found that consistent tracking of physical activity helped with weight loss.
Even a device as simple as a pedometer can be a useful weight-loss tool. Mindful eating is a practice where people pay attention to how and where they eat food.
This practice can enable people to enjoy the food they eat and may help to promote weight loss. As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV.
As a result, many people are barely aware of the food they are eating. Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours. Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food. These include white rice, white bread, and regular pasta.
These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.
This contributes to weight gain. A study links the consumption of more refined grains with weight gain.
Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.
Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria.
Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain. Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity.
There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat.
In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.
Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat. Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.
Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently.
To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity. However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones.
Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies. People who experience rapid weight loss may be more likely to put weight back on in the future.
The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains.
It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors.
Learn how to lose weight here.
BMC Effective weight management Health volume Heart health blogArticle number: Cite this article. Effective details. Managemenf the current worldwide epidemic of obesitythere is deight demand managemejt interventions with higher impact, such as those carried out in the primary health care PHC setting. Here we evaluate the effect of intervention performed according to the stages of change of the transtheoretical model TTM for weight management. This randomized controlled trial in Brazilian PHC offered free physical exercise and nutrition education.
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