How to Lose Weight

Weight loss is a reduction in body mass index (BMI) or total body fat, achieved through either diet, exercise, or both. A common goal for people is to lose weight to improve their health and fit into a more flattering clothing style. Weight loss can also be the result of a medical condition or illness.

The most effective way to lose weight is to burn more calories than you consume. Counting calories may seem tedious, but it’s the best way to understand your current eating habits. You can find many apps and software that will help you track your daily calorie intake, or you can simply use a pen and paper food diary. Tracking other factors like sleep, stress, and physical activity [PDF-51KB] can also help you identify patterns or obstacles that may be preventing you from losing weight.

In order to lose weight, you must change your diet and lifestyle. For most, this means cutting out high-calorie foods and replacing them with healthy alternatives. You don’t have to go vegan, gluten-free or cut out any particular food group to achieve this, but it is important to eliminate processed and sugary foods and increase your vegetable, fruit and protein intake.

Your metabolism, which turns the food you eat into energy, also plays a role in how quickly and easily you lose weight. Your metabolism varies between individuals and changes throughout your life. It slows as you age, for example. But you can boost your metabolism by exercising regularly, eating fewer calories and eating more lean protein.

It’s often easier to stay motivated to lose weight when you have a supportive group. Get friends and family on board by letting them know your goals, and ask for support when you’re struggling. You can also join a weight loss support group, or talk to a friend who has lost weight successfully and kept it off.

When you’re tempted to stray from your plan, remember that everyone struggles at times. It’s better to eat something you know isn’t good for you in moderation than to fall off the wagon completely. Remind yourself of why you’re trying to lose weight, whether it’s to fit into a bikini for the beach or to feel healthier for your children.

Finally, don’t forget to drink lots of water and get enough rest. This can help prevent hunger and fatigue, which are common side effects of dieting. And if anxiety is getting in the way of your weight-loss efforts, talk to a therapist who is trained in therapeutic methods for anxiety management. You can search for a therapist in your area using a free online therapist directory. You can even try an app that will match you with a therapist in your area who specializes in weight loss. Viktminskning