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How to Fast in Hour, Day, and Week-Long Intervals

• First-Time Fasting
• Faith-Based Fasting
• Fasting for Weight Loss
• How Long to Fast

Before starting a fast, it's important to understand how to fast. With so many approaches—from intermittent to religious to water fasting —navigating your fasting journey can be overwhelming. Regardless of your reason for fasting, here are some things to consider before starting:

• Prepare your body
• Start gradually
• Stay active and occupied
• Choose filling food
• Listen to your body

This article elaborates on those considerations and discusses the basics of fasting, including how to fast for the first time, faith-based fasting, fasting for weight loss, and how long to fast. 

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How to Fast for the First Time 

Fasting, the deliberate abstinence from food and sometimes drink has been a cultural and religious practice for millennia. Regardless of your reason for fasting, it's essential to understand how to fast safely and effectively.

Embarking on your first fast can be a positive experience for your physical and mental well-being. Before beginning, talk to a healthcare provider to ensure your plan is a healthy and safe choice. Once you have the green light from a healthcare provider, consider these beginner-friendly fasting tips.

Plan Ahead 

Start by making a plan that fits your lifestyle and goals before your fasting journey to ensure your fast is successful and effective. Popular fasting methods include: 

• Time-restricted eating :  This fasting plan involves consuming all your meals within a six--, eight-, or 10-hour window (e.g., 16:8 intermittent fasting), usually during your most active part of the day. For example, you may eat between 8:00 am and 6:00 pm and abstain from eating for the rest of the day and night.
• Circadian rhythm fasting : This involves adjusting your eating schedule with your body's natural circadian rhythm , opting for meals earlier in the day to align with your body's natural hormone fluctuations and sleep schedule.
• 5:2 method :   The 5:2 method involves restricting your caloric intake to 500 to 600 calories on two non-consecutive days and eating normally for the remaining five days each week.
• Eat, stop, eat (24-hour) :   Similar to the 5:2 method, the eat, stop, eat fasting plan involves fasting for an entire 24-hour period once or twice per week, allowing for water and black coffee/tea on fasting days, then resuming normal eating after the fast.
• Alternate-day fasting : Fasting every other day (consuming only 25% of your body's daily caloric needs) and eating normally on non-fasting days.

Prepare Your Body

Preparing your body for fasting is one of the best ways to ensure your fast goes smoothly and you maintain energy levels during fasting hours and days. In the days leading up to your fast, focus on:

• Hydration :   Drink at least eight glasses of water daily to prevent dehydration and keep your body's circulatory and lymphatic systems functioning. 
• Nutritious foods :   Eat nutrient-dense foods in the days leading up to your fast. Aim to eat breakfast, lunch, dinner, and two snacks with plenty of vegetables, fruits, lean proteins, and whole grains.
• Limiting processed foods : While you may feel tempted to eat your favorite treats or high-calorie foods before beginning your fast, it's best to avoid high-calorie meals or processed foods in the days leading up to your fast. 
• Limiting calorie-dense beverages : Limit your alcohol intake to one glass of wine daily and avoid sodas (soft drinks) and other beverages with added sugars to avoid blood sugar spikes.

Start Gradually 

If you're new to fasting, starting with a shorter-duration fast or a less restrictive method can help your body gradually adjust to your new eating schedule. As you become more accustomed to fasting, consider lengthening the time of the fast. 

It is helpful to schedule your fast around your natural rhythms. If you're an early riser, consider starting your eating window in the morning and beginning your fast in the evening. 

Stay Active and Occupied 

Depending on your chosen fasting method, you may be asleep during many fasting hours. During your waking fasting hours, try to keep your mind occupied with activities you enjoy, like reading, going for a nature walk, or engaging in relaxation techniques such as yoga, meditation, or tai chi.

Meditation and mindfulness practices also help manage cravings and promote a sense of inner calm. Light exercise, such as walking, cycling, swimming, or hiking, may enhance your metabolism and boost your mood.

Choose Filling Foods 

Opt for foods rich in protein , fiber , and healthy fats during your eating windows to help increase feelings of satiety (fullness) and help reduce feelings of hunger during your fasting hours. Nutrient-rich foods that enhance satiety include:

• Whole grains, such as oats, barley, and millet.
• Nuts and seeds, such as almonds, walnuts, and chia seeds.
• Legumes, such as beans and peas.
• Lean proteins, including low-fat dairy, seafood, and chicken breasts.

Listen to Your Body 

Pay attention to your hunger and energy levels when fasting, and don't push yourself too hard. If you experience dizziness, fatigue, or intense hunger, consider breaking your fast and adjusting your approach. It's better to stay safe and healthy than to remain committed to a plan that is not working for you. 

How to Practice Faith-Based Fasting 

Many religions and spiritual traditions integrate fasting into their rituals, using it as a tool for introspection, spiritual growth, and connection with the community and the divine. Many faiths have unique fasting practices and purposes, including:

• Buddhism : Periodic fasting or abstaining from certain foods or fasting after midday each day is a common Buddhist practice to help cultivate mindfulness.
• Christianity : Lent, 40 days of reflection leading to Easter, often involves fasting on Ash Wednesday and Good Friday to connect with Jesus' suffering, repent, and discipline the body and mind.
• Hinduism : Fasting is a common Hindu practice to honor deities and encourage inner strength. For example, Ekadashi, observed twice a month, involves fasting to promote psychological well-being.
• Islam : The Islamic rule calls for a month-long fast from sun up to sun down during Ramadan, a month of prayer and reflection.
• Judaism:  Yom Kippur, the Day of Atonement, calls for a 25-hour fast, emphasizing repentance and self-reflection.

No matter which faith you follow, these tips may help make your faith-based fast a success:  

• Seek guidance :   Consult your religious leader or spiritual advisor for specific guidelines and traditions within your faith, and discuss your fasting plan with your healthcare provider before starting. 
• Stay hydrated :   If your faith fasting practices allow it, drink plenty of water to prevent dehydration.
• Know your limits : Be mindful of your limitations and avoid pushing yourself to the point of harming your health. Listen to your body and break your fast or adjust your fasting plan as needed.
• Integrate with spiritual practices : Weave your fasting experience into your regular spiritual practices, such as prayer, meditation, or studying scripture.

How to Fast With Weight Loss Goals 

Intermittent fasting has become popular in recent years as a potential tool for weight loss. Research shows fasting promotes weight loss in several ways: 

• Fat burning :   After eating, the body uses glucose (sugar) from food as an energy source. When glucose stores are depleted during fasting, the body begins to burn fat stores for energy.
• Caloric deficit : By limiting your eating window or skipping meals, you consume fewer calories than your body needs, leading to a caloric deficit and subsequent weight loss.
• Hormonal changes :   Fasting may influence hormones related to hunger ( ghrelin ) and satiety ( leptin ), potentially leading to reduced hunger and increased feelings of fullness.

Choosing a method that fits your lifestyle, goals, and preferences is important for long-term weight management. Some of the most effective fasting methods for weight loss include:

• Alternate-day fasting (ADF) : Research suggests that alternating between days of regular eating and days of significant calorie restriction (25% of the body's daily caloric needs) may reduce body weight between 3% and 7% within two to three months. ADF also improves cholesterol, blood pressure, and insulin sensitivity.
• Time-restricted eating (TRE) : Studies show that adults who follow a TRE fasting plan—limiting the daily eating window into a specific timeframe (e.g., 8 hours) and fasting for the remaining hours—lose 1% to 4% of their body weight within several weeks.
• 5:2 fasting :   Consuming a regular diet five days/week and limiting calorie intake two days a week (~500 calories/day) may lead to significant weight loss. A study exploring the effects of the 5:2 fast on body weight found that most participants lost more than 5% of their body weight, and nearly half lost more than 10% within 12 weeks.

Tips for fasting for weight loss include:

• Exercise :   Fasting may help you lose weight, but it's not a magic bullet. Regular exercise in your daily routine promotes weight loss, builds strength, and supports your overall health.
• Focus on nutrition : Prioritize eating a nutritious, balanced diet to ensure your body gets the nutrients it needs (e.g., vitamins, minerals, fats, fibers).
• Stay hydrated :   Drinking plenty of water is essential while fasting. You can also enjoy unsweetened black coffee or herbal teas. 
• Talk to a healthcare provider : Ask whether fasting is right for you; a healthcare provider can guide and support your weight loss journey.

Fasting Side Effects & Special Considerations

While fasting has potential health benefits, some people experience side effects, such as:

• Headaches 
• Hypoglycemia (low blood sugar)
• Mood swings

Fasting is not safe for everyone and is generally not recommended for:

• Children and teens 
• Pregnant or lactating people
• Older adults 
• People with certain underlying conditions (e.g., kidney disease, heart disease, diabetes)

How Long to Fast 

There is no "one size fits all" approach to fasting, and how long you fast will depend on your goals, fasting experience level, and overall health. 

Generally, beginners should start slowly and with time-restricted eating (e.g., 12-hour fasts) before considering longer durations. Experienced fasters can try longer-duration fasts, such as intermittent fasting 16:8 or alternate-day fasting. No matter your experience level, it's important not to fast for too many consecutive days, which can harm your health or cause your body to enter "starvation" mode and store fat.

Determining which fasting method is best for you may take some time. Consider trying different fasting cycles or alternating periods of fasting with regular eating windows to find what works best for your body and lifestyle. 

Fasting is a common religious and cultural practice that may offer some health benefits when done correctly. If you want to try fasting, choose a method that suits your needs and listen to your body's signals throughout the process. Consult a healthcare provider before fasting, assess your progress and goals, and adjust your fasting plan as needed.

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By Lindsay Curtis Curtis is a writer with over 20 years of experience focused on mental health, sexual health, cancer care, and spinal health.

How one woman used intermittent fasting to lose 65 pounds in six months

At 337 lbs, health and beauty influencer Janielle Wright was afraid she would die. Her body was in pain and she had trouble breathing at night.

“I was going to sleep worried that I wouldn’t wake up the next morning ,” Wright told NBC News BETTER.

She was also afraid that she wouldn’t live to see her 3-year-old daughter, Novah, grow up. That was when Wright, 28, realized something had to change.

“This is no way to live thinking you’re going to die because you’re overweight and you’re unhealthy,” she says.

Intermittent fasting is a time-restricted eating method where you only allow yourself to eat within a certain window of time.

In January, Wright began her weight-loss journey through intermittent fasting. It’s a time-restricted eating method where you only allow yourself to eat within a certain window of time. Wright says the method helped her lose 65 pounds so far.

“I just prayed and asked that [God] could see me through this journey, and could be consistent and be patient, because I feel that patience is key when it comes to weight loss ,” recalls Wright.

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How it works

Research suggests that weight loss is impacted by when we eat as much as by what we eat, which means intermittent fasting may help spur metabolism. There are several different methods for intermittent fasting, some of which are more restrictive than others. Wright recommends starting out with a less restrictive regime until your body is accustomed to it.

Wright began intermittent fasting with the 16:8 method, which required her to eat within an 8-hour window and fast for 16 hours. She cut out breakfast , she says, and ate just two meals a day — the first at 12 p.m., and the last meal around 8 p.m.

“I was only eating lunch and dinner, and it’s meant for you not to snack too,” Wright explains.

She says she stuck to low-carb meals , and limited her calories to between 1,800 and 2,000 calories a day. She tracked her calories on the MyFitnessPal app.

Health How one man lost 50 pounds using the 5:2 intermittent fasting diet

Other intermittent fasting diets take a different approach. The 5:2 method, for example, requires you to eat as you normally would for five days a week, but on two nonconsecutive days, you eat just one meal a day. Wright says she spent five months conditioning her body to the 16:8 method. At that point, she says, she switched to the 20:4 method. According to this method, you fast for 20 hours and have a 4-hour eating window.

“I wanted a change,” says Wright. “I wanted to try to boost my weight loss even more.”

Wright says you should be cautious about using a more restrictive method like the 20:4. Condition your body on a less restrictive method for an extended period first, she says. Since the window of time for eating on the 20:4 method is small, Wright says you should be careful to space your meals apart and not eat all your calories in one sitting.

“I’ll maybe take like 30 minutes to digest some of that food,” she says, “and then I’ll go and eat the rest.”

Make sure you eat healthy

One thing Wright enjoys most about intermittent fasting is that you decide what kind of foods you want to eat (she prefers a low-carb diet). But she warns against junk food .

“It’s definitely important to eat nutritious food when you’re on the diet,” she says. “I feel like if I was doing intermittent fasting just eating pizza and burgers and fries , I feel like I wouldn’t have had the amount of success I have right now.”

She says it’s important to consume all the macros your body needs — proteins, fats and carbs — and to have nutritiously diverse meals

“I’ll have egg whites and spinach, and I’ll have some carrots fruit on the side ... [or] I’ll have maybe a chicken breast with some quinoa on the side,” Wright says.

Allow yourself up to three cheat meals a month

Fasting for long periods of time can become tedious. That’s why Wright lets herself have three cheat meals a month. Whether it’s nachos, Chinese food or a Subway sandwich, cheat meals help her stay balanced, she says. But she warns not to overdo it.

“Once I’m done with my cheat meal I move on,” says Wright.

Exercise consistently

Wright incorporates exercise into her weight loss routine, working out out six days a week. Since she had a lot of weight to lose in the beginning, she was careful not to push herself too hard at first — just a brisk 15-minute walk on the treadmill each day .

“But as I got more comfortable with walking on the treadmill, I upped my time and I upped my speed and my incline,” she says.

After seven months, Wright now walks on the treadmill about 45 minutes a day. She includes high inclines and keeps at “a really brisk [pace].” Afterwards, she does about 30 minutes of high-intensity interval training .

Intermittent fasting teaches discipline

Wright says intermittent fasting is effective because it taught her self control. Since the rule required her to stop eating at 8 p.m., it prevented her from snacking before bed .

“It helped me not to go into the kitchen at night and eat cake or ice cream very late in the night,” says Wright. “And I feel like that is why it works, because it teaches you discipline when it comes to what time you’re eating your food.”

When you are intermittent fasting, Wright explains, it’s easy to become obsessive about timing your meals. She says it’s important to not be too fixated on time.

“Don’t be so tedious with time if that makes sense,” says Wright. “Like, it’s okay to be a couple of minutes off — like 10, 15 minutes off. That’s okay.”

Be consistent and stay patient

The key to being successful with intermittent fasting is to be consistent and not to lose patience, advises Wright.

“I feel like consistency is key," she says. "In order for you to see [a difference] you have to be consistent.”

She says it took her many years to get to 337 lbs, so it’s important to understand that losing the weight will also take a long time. At 272 lbs, Wright’s weight loss journey isn’t over. But she says she can do things now that she wasn’t able to do before — like cross her legs when she sits and get down on the floor to play with her daughter.

She says it feels “amazing.”

“This weight loss is such a blessing, and I’m so excited to see where this journey is going to take me,” Wright says. Her goal is to lose 100 pounds by the year’s end.

How to lose weight with intermittent fasting

• How it works: Intermittent fasting requires you to eat within a certain window of time and fast during the rest. There are several different methods for intermittent fasting, some of which are more restrictive than others. The 16:8 method, for example, requires you to eat within an 8-hour window and fast for 16 hours. You would only eat two meals a day, for example, your first meal starting at noon and your last around 8 p.m.
• Make sure you choose healthy foods. Eating healthy food is important when you are on an intermittent fasting diet. Make sure you are getting all the macros you need - fat, protein, and carbs, and eat nutritiously diverse meals.
• Allow yourself some cheat meals. Intermittent fasting can become tedious over a long period of time. Allow yourself to have up to three cheat meals a month, but be careful not to overdo it.
• Exercise consistently: Exercise will help boost your metabolism to lose weight. Depending on how much weight you need to lose, pick a routine that works for you.
• Intermittent fasting teaches discipline. Because you cannot eat once your fasting period begins, intermittent fasting will prevent you from snacking and will train you to be disciplined around food.
• Be consistent and stay patient. If you have a lot of weight to lose, keep in mind that you will not lose it over night. Consistency and patience are key.

MORE WEIGHT-LOSS SUCCESS STORIES (AND TIPS TO BORROW)

• How a spreadsheet helped this man lose 60 pounds
• These two economists used 'meta rules' to drop 120 pounds
• This man lost 50 pounds with intermittent fasting
• The 80/20 rule helped this woman lose weight
• Changing the way she talks about food helped this woman drop 10 pounds

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Table of Contents

What is intermittent fasting (if), the science behind intermittent fasting and weight loss, the benefits of intermittent fasting for weight loss, how to use intermittent fasting for weight loss effectively, ensuring long-term stability of intermittent fasting, potential risks and precautions you should know about, where can you learn more about intermittent fasting and weight loss.

• Weight Management

Everything You Should Know About Intermittent Fasting for Weight Loss

Fasting has been practiced for thousands of years and in many different contexts. One popular method known for promoting weight loss is intermittent fasting (IF).

IF involves restricting yourself to only eating during specific times of the day, which may reduce your caloric intake and help you shed excess pounds.

However, before implementing intermittent fasting, you’ll need to research which variation would work best for you to ensure long-term sustainability.

In this article, we’ll take a closer look at everything you need to know about intermittent fasting – including how to do it safely and effectively.

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Intermittent fasting — which is also known as time-restricted eating (TRE) — is a dietary approach where an individual alternates between periods of eating. It involves cycling between designated eating and fasting times.

When you’re intermittent fasting, you won’t need to focus on what you eat, but rather be mindful of when you eat.

This approach has gained popularity due to its potential health benefits , including weight loss and improved cognitive function.

There are a few different ways you can implement an intermittent fasting pattern into your routine. Common methods include:

The 16:8 method: Involves fasting for 16 hours and eating during an 8-hour window

The 5:2 method: Involves eating regularly for five days of the week and significantly reducing your caloric intake for two nonconsecutive days

The 20:4 or Warrior Diet: Involves 20 hours of fasting and a 4-hour eating window

OMAD (One Meal a Day): Involves fasting for 23 hours and eat all your daily calories in one meal

Alternate-Day Fasting: Involves switching between days when you consume very few calories and regular eating days

Remember, intermittent fasting may work well for some people, but it might not be suitable for everyone. Always consult with your doctor first.

Research suggests that, compared to a calorie restriction group, intermittent fasting may have a more significant impact on the body’s metabolism and hormone regulation.

These are two components that play a central role in weight management.

One of the key mechanisms of intermittent fasting is that it can alter the hormones that control hunger and fat storage.

During fasting periods, insulin levels drop and allow the body to access stored fat for energy. This shift in metabolism promotes fat-burning and contributes to weight loss over time.

Intermittent fasting may also enhance the body’s insulin sensitivity – another crucial part of regulating blood sugar levels.

Stable blood sugar levels make it easier for the body to burn fat and control hunger, both of which help with weight loss.

When we consume meals and snacks throughout the day, our blood sugar rises, which makes it more difficult for the body to burn fat. The body may also become used to these elevated insulin levels.

Over time, this can lead to insulin resistance, which may increase the amount of fat the body stores.

With intermittent fasting, the body may experience extended periods of lower insulin production, which may improve overall sensitivity.

Lastly, intermittent fasting stimulates the release of the human growth hormone (HGH). This hormone plays a role in preserving lean muscle mass and promoting fat breakdown.

The increased levels of HGH during fasting periods contribute to weight loss and positive changes in your body.

Caloric reduction without continuous calorie restriction

Being in a calorie deficit — or a state where you burn more calories than you consume — is a proven way to promote weight loss.

Intermittent fasting simplifies the process of being in this deficit since it naturally reduces the number of calories you consume by restricting how often you eat.

This can help you naturally eat smaller and fewer portions while paying more attention to the food you consume.

It also means you don't have to engage in obsessive calorie counting or eliminate your favorite foods from your diet, which makes intermittent fasting an easier way to lose weight.

Enhanced metabolic rate and fat-burning

Fasting periods may trigger a shift in the way the body stores energy. With reduced insulin levels, the body starts tapping into its stored fat reserves for fuel.

This helps to promote a thermic effect, which is a process that increases fat-burning and weight loss over time.

Some studies suggest that this thermic effect may also temporarily increase the body’s metabolic rate.

This may enhance weight loss efforts because the body uses more energy to digest food.

Appetite regulation

Intermittent fasting may help regulate the hormones that control appetite — ghrelin and leptin — which reduces feelings of hunger.

This means that you may feel fuller for longer, and you’ll need less food to satisfy your appetite.

Some people may even find that they naturally consume fewer calories because they know their hunger cues much better.

Control compulsive eating

Structured eating windows can help you maintain better control over compulsive snacking, which reduces the likelihood of binge eating.

By creating these designated times for eating, people may develop healthier eating habits and manage their calorie intake better.

Choose the correct method

The first step to a successful intermittent fasting journey is to choose the right method for your lifestyle and preferences.

For example, if you decide to use the 16:8 method, you’ll have a 16-hour fasting period when you can’t eat.

After that, you’ll have an 8-hour window for consuming meals so make sure you’ll have time to cook and eat during this period.

Choosing a plan that aligns with your daily routine and dietary habits will make it easier to stick to it in the long term.

Eat nutrient-dense foods

When it’s time to eat, opt for nutrient-rich foods that can help the body sustain itself. This means eating meals rich in vitamins, minerals, and other nutrients.

Include lean proteins, whole grains, fruits, vegetables, and healthy fats in your meals. Not only do these foods promote weight loss, but they also contribute to your overall health.

Stay hydrated

Consuming enough fluids — especially during fasting periods — is essential. You can either drink water or opt for herbal teas and black coffee.

These drinks may curb hunger and help your body to function properly during fasting periods. Adequate hydration can also support your metabolism and help you feel more alert.

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Listen to your body

Pay attention to your body’s signals and adjust your fasting pattern accordingly.

If you’re feeling excessively hungry or fatigued, consider reducing your fasting period.

For example, if you are following a 20:4 method and feel like you’re struggling to fast for such a long period of time, you can switch to the 16:8 method.

This means you’ll have more time to eat with fewer hours in between meals.

It’s important to remember that intermittent fasting shouldn’t lead to discomfort, so it’s crucial to strike a balance that works for your lifestyle.

Plan meals in advance

Planning your meals and snacks in advance can help you make healthier choices during your eating periods.

Having a meal plan also reduces your risk of overeating and consuming excess calories.

Intermittent fasting is a flexible way of eating that can be tailored to fit into various lifestyles – making it a great option for people looking for a long-term solution to weight loss.

The key to achieving success with intermittent fasting is to view it as more than just a weight loss strategy. Instead, it can be a powerful tool to support your overall health.

By focusing on the broader health benefits, you may be able to shift your perspective and feel more motivated to continue with intermittent fasting, too.

Thinking of intermittent fasting as a lifestyle change will also empower you to make mindful eating decisions that help to improve your relationship with food.

With your structured eating schedule, you’ll need to plan nutritious meals and snacks in advance.

This helps you to become more aware of what you are eating, which may encourage you to make healthier food choices.

Over time, this can help you create better eating habits and maintain a healthy body weight.

As with any dietary approach, intermittent fasting comes with its set of potential challenges and considerations that should be taken into account for a safe and effective experience.

Let’s take a closer look at what these are.

Initial adjustment period

For many individuals, adjusting to fasting periods can be challenging. You may experience hunger, irritability, and low energy during the first few days or weeks.

It's important to be patient with yourself during this transition period as your body adapts to the new eating schedule.

Overeating during eating windows

While intermittent fasting can promote better appetite regulation, some people may be tempted to overcompensate for fasting periods by consuming excess calories during eating windows.

This type of disordered eating can cause weight gain, which may put you at risk of developing metabolic conditions like obesity.

To avoid excessive food intake, focus on following a healthy diet filled with balanced, nutrient-dense meals and practice portion control.

Consult a healthcare professional

Before making any significant dietary changes, it's crucial to consult with a healthcare professional.

This is also essential for individuals with preexisting health conditions like diabetes, heart disease, or metabolic and eating disorders.

Your doctor can provide personalized guidance and help you determine whether intermittent fasting is safe and appropriate for your health needs. Medications and fasting

If you are taking medications, consult with your healthcare provider to ensure that fasting does not interfere with their effectiveness or safety.

Some medications may need to be adjusted to accommodate fasting periods.

Pregnancy and breastfeeding

Intermittent fasting is generally not recommended for pregnant or breastfeeding women , as this diet regimen may not provide sufficient nutrients for both the mother and the baby.

It's essential to prioritize adequate nutrition during these life stages or consult with your doctor if you are concerned about your weight at this point. Individual responses

Keep in mind that everyone's body responds differently to intermittent fasting. What works for one person may not work for another.

Be open to adjusting your fasting pattern or duration to suit your unique requirements and preferences.

Long-term sustainability

While intermittent fasting can be a long-term lifestyle choice, it may not suit everyone in the long run.

If you find that it becomes unsustainable or negatively affects your health or well-being, reassess your approach and consider alternative weight and fat loss strategies.

If you’re concerned about weight management or want to know more about strategies like intermittent fasting, LifeMD is here to help.

Our team of doctors can assist you with information and provide guidance on how to effectively maintain a healthy weight — all from the comfort of your home. LifeMD also offers a Weight Management Program , designed to help you get started on a personalized weight loss journey.

Make an appointment today to learn more about intermittent fasting and how LifeMD can help you manage your weight.

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• Weight loss

Weight loss: 6 strategies for success

Follow these proven ways to lose weight and boost your health.

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.
• Share your goal to lead a healthy lifestyle.
• Do active hobbies with you or help you make healthy menus.

Your support group can help you stick to your healthy changes.

If you prefer to keep your weight-loss efforts private, take some steps to stay on course. Track your diet and exercise in a journal or an app. Also track your weight. Review your progress and make changes as needed.

3. Set goals you can reach

Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day.

Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this amount of weight loss can lower your risk of some long-term health conditions. Those conditions include heart disease and type 2 diabetes.

It can help to set two types of goals. The first type is called an action goal. You can list a healthy action that you'll use to lose weight. For instance, "Walk every day for 30 minutes" is an action goal. The second type is called an outcome goal. You can list a healthy outcome that you aim to have. "Lose 10 pounds (4.5 kilograms)" is an example of an outcome goal. An outcome goal is what you want to achieve. But it doesn't tell you how to get there. An action goal does. You set action goals so that you can make healthy changes.

4. Enjoy healthy foods

To lose weight, you need to lower the total calories you take in from food and drinks. But your meals can still be tasty and simple to make.

One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. You can eat many kinds of plant-based foods to help you reach your goals.

Follow these other diet tips too:

• Eat at least four servings of vegetables and three servings of fruits a day. Snack on fruits and veggies if you get hungry between meals.
• Have whole grains, such as brown rice, barley, and whole-wheat bread and pasta. Eat fewer refined grains, such as white rice and white bread.
• Use healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. But keep in mind that even healthy fats are high in calories.
• Limit foods and drinks that have added sugar. These include desserts, jellies and sodas. The natural sugar in fruit is OK.
• Choose low-fat or fat-free dairy products.
• Focus on eating fresh foods. They have more nutrition than processed foods. Processed foods often come in a box or a can. And they tend to have more fat, sugar or salt.

It's a good idea to be mindful while you eat. Focus on each bite of food. This helps you enjoy the taste. It also makes you more aware of when you feel full. Try to not to watch TV or stare at your phone during meals. You may eat too much without knowing it.

5. Get active, stay active

You can lose weight without exercise, but it's harder to do. Regular physical activity helps burn off extra calories.

Exercise has many other benefits. It can lift your mood, lower blood pressure and help you sleep better. Exercise helps you keep off the weight that you lose too. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on how often, how long and how hard you exercise. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off.

Also aim to do strength training exercises at least twice a week. You could lift weights, use exercise bands or do pushups.

Any extra movement helps you burn calories. So think about ways to move more during the day. You could:

• Use the stairs instead of an elevator.
• Park at the far end of the lot when you shop.
• Stand instead of sit while you talk on the phone or check email.
• Walk laps around the room or march in place while you watch TV.

6. Change your mindset

It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

Think about negative habits or other challenges that have kept you from losing weight in the past. Then plan for how you'll deal with them going forward.

You'll likely have some setbacks on your weight-loss journey. But don't give up 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. The results will be well worth it.

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• Hensrud DD, ed. The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
• Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
• Losing weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/losing_weight/index.html. Accessed March 6, 2024.
• Health risks of overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks. Accessed March 6, 2024.
• Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
• 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 6, 2024.
• Physical activity for a healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed March 6, 2024.
• Cornier MA. A review of current guidelines for the treatment of obesity. American Journal of Managed Care. 2022; doi:10.37765/ajmc.2022.89292.

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How to Start Your Journey to Lose Weight

• Published March 22, 2021
• 10 minute read

Whether you’re at the very beginning of your  weight-loss journey  or revisiting your game plan after hitting a plateau, a realistic and sustainable strategy is a must for your first 30 days and beyond.

To successfully lose weight and keep it off, it’s important to adopt a nutritious diet and create a calorie deficit (slightly less calories in than out through day-to-day living and exercise), add in regular movement , effectively deal with stress, make sure you’re getting enough sleep, surround yourself with a supportive community and keep your motivation up in the face of inevitable challenges and setbacks.

The good news is you don’t have to completely overhaul your lifestyle to lose weight — a simple back-to-basics plan is the way to go. That’s why we broke it down for you, week by week, for the first 30 days (or whenever you need a healthy reset).

WEIGHT LOSS JOURNEY WEEK 1: CREATE A FOUNDATION FOR CHANGE

Dedicate your first week to preparing your mind, environment and routine to support healthy living.

FIND YOUR “WHY”

“It’s common for motivation to wax and wane during weight-loss efforts, so it is imperative that you establish a clear ‘why’ in terms of the reason you are engaging in the weight-loss effort in the first place,” says Katie Rickel, PhD, a clinical psychologist and CEO of  Structure House , a residential weight-management facility in Durham, North Carolina.

This increases your sense of autonomy or self-control and helps you shift your perspective from “I have to” eat healthier and exercise to “I want to” create new habits to get me closer to the life I desire, thus empowering you to make positive changes, adds Alan Chu , PhD, director of the Motivation and Performance Research Lab and chair of the Sport, Exercise and Performance Psychology Program at the University of Wisconsin–Green Bay.

ACTIONS TO TAKE:

• Freewrite or make a list of your “whys,” from having the energy to keep up with your children or partner to feeling more comfortable in your body.
• Create a vision board or collage of your “why.”
• Write yourself a letter from your future self (after having achieved your weight-loss goals) to your current self, describing all the ways your life has improved as a result of your efforts.
• Put up notes around your home like on your bathroom mirror or fridge with mantras, photos or reminders of your “why.”

ESTABLISH YOUR BASELINE

Setting goals and tracking progress is important for any weight-loss plan, but for realistic goals you can actually hit, you need to figure out your baseline first. “Understanding your starting point will make it easier to pinpoint where to make meaningful changes that will get you the results you’re looking for,” confirms Christel Oerum, a certified personal trainer and owner of Diabetes Strong and Diabetic Foodie .

“This is also the beginning of mindful eating, a lifelong practice that can take a lifetime to fully develop but can help you eat less and enjoy what you’re eating more as well as improve your relationship with food,” adds Audra Wilson, RD, a certified strength and conditioning specialist, a board-certified specialist in obesity and weight management at the  Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital .

• Use an  app like MyFitnessPal  and  log everything you eat and drink  for the whole week without judgment.
• As you go, note your emotions about food and brainstorm other coping mechanisms for stress, anxiety, worry or boredom, such as calling a friend or doing deep breathing exercises, suggests Wilson.
• Track your movement, step count and  workouts with the MyFitnessPal app  as well.

MASTER THE ESSENTIALS

Proper sleep, stress management and hydration are essential for your overall health and weight-loss efforts. If they’re not covered, it’s that much harder to lose weight when you have to battle increased cravings for comfort foods from off-kilter  hunger hormones due to sleep deprivation  and stress or feel hungry and low on energy because you’re not drinking enough water.

• Set a consistent bedtime and wake-up time to ensure you’re getting 7–9 hours of quality sleep each night.
• Make your bedroom a sleep sanctuary that’s cool, dark and comfortable.
• Incorporate a simple morning and evening routine to reduce stress with meditation, gentle stretching or other self-care activities.
• Keep a water bottle or large glass of water on hand to drink when you first wake up.

WEIGHT LOSS JOURNEY WEEK 2: SET GOALS AND PRACTICE SELF-COMPASSION

Now that you’ve built a springboard, make a nutrition and movement plan and swap perfectionism for self-compassion.

CREATE AND TRACK SMART GOALS

Focusing on progress boosts your drive and self-confidence while only paying attention to the outcome (the number on the scale) can hurt motivation when you don’t get the results you want, says Chu. That’s why progress-based  SMART goals  that are specific, measurable, achievable, realistic and time-bound are your secret weapon for weight loss.

With the information you collected during week 1, take a look at your baseline calorie and macronutrient intake and step count. Then, set a calorie goal for  slow-and-steady weight loss and a step count goal that makes sense for you and your lifestyle. Use the MyFitnessPal app to chart your progress so you can notice trends and make healthier choices.

EXAMPLES OF SMART GOALS: 

• Walk an average of  1,000 more steps per day  for one week with a midday walk during my lunch break.
• Eat within 100–200 calories of my calorie goal each day for one week by reducing portion sizes for snacks and dinner.

DIVERSIFY YOUR GROCERY LIST AND MAKE SMALL CHANGES

To avoid feeling deprived during your weight-loss journey, shift your focus from “giving up” high-calorie processed foods and sugary drinks to “ adding in ” tasty lower-calorie whole foods to your eating plan, suggests Rickel.

• Challenge yourself to try one new fruit or vegetable this week as a culinary adventure with new recipes and cuisines .
• Add more vegetables to your lunch and dinner by mixing them into soups, sauces, salads and more. “Any way you slice them, veggies are full of nutrients and will help you cut calories while still feeling satisfied at mealtime,” notes Wilson.
• Find satisfying swaps for some high-calorie indulgences such as banana berry “nice” cream instead of traditional ice cream or sparkling water for half of your week’s soda intake. If there’s no great substitute for an indulgence, enjoy a smaller portion size or adjust your intake elsewhere to stick with your overall calorie goal.

ADOPT A MINDSET OF SELF-COMPASSION

“For someone who has not practiced healthy habits before, it can be hard and exhausting to maintain them,” says Chu. Worse yet, if you see yourself as “lazy” for eating “bad foods,” this can zap motivation and trigger even worse habits (Think: “I already ate poorly. I might as well eat more junk food.”)

This is where treating yourself like you would a close friend — or adopting a mindset of self-compassion — can help  keep your motivation up  and protect you from negative thought spirals. Throughout this week, make it a point to notice when you’re being hard on yourself and practice self-compassion instead of toxic perfectionism.

HERE’S HOW TO DO IT IN THE MOMENT: 

• Be mindful and acknowledge your feelings (“I’m feeling really anxious and upset right now.”)
• Remind yourself that this is a common, human experience (“Everyone feels like this sometimes.”)
• Be kind to yourself (“I’m going to be compassionate with myself.”)

WEIGHT LOSS JOURNEY WEEK 3: REVIEW YOUR PROGRESS AND BUILD YOUR SUPPORT SYSTEM

Reflect on your first round of SMART goals, set new ones, and recruit friends and family to help you stick it out long-term.

SET SMARTER GOALS

Goal-tracking takes time, so block out 10–20 minutes each week—such as on a Sunday evening or Monday morning—to review your progress and set new goals. Rather than getting down on yourself if you haven’t met goals, use this intel to set  SMARTER  goals (with evaluation and revision), suggests Chu.

• Evaluate your progress. Did you hit your goals or fall short? How and why?
• Revise your goals to make them easier if you couldn’t reach them or a notch harder if you were successful.

CELEBRATE CONSISTENCY

Whether you met your calorie goal, increased your step count, or just managed to track both for the entire week, that’s progress worth celebrating. To boost your motivation, find ways to acknowledge meaningful wins each week regardless of whether you shed pounds, says Rickel.

• Put colorful stickers or check marks on your chart or calendar to mark days or weeks when you’ve reached a goal or hit a personal record.
• Reward yourself with a non-food prize such as new workout gear or a fun weekend activity.

If you had a challenging week, remember to practice self-compassion. Major lifestyle changes take time and research shows speaking to yourself in a positive manner helps you reach your goals faster.

FIND EXERCISES YOU LOVE AND GET SOCIAL

A  regular workout routine not only helps tip the calorie balance in your favor to make maintaining weight loss easier, but it also boosts mood levels and decreases stress. To be consistent, you shouldn’t dread your workout — instead, it should be something you genuinely love and look forward to doing. “Choose a workout that suits your routine and lifestyle, and recruit family or friends to join in,” says Chu.

• Pick a type of exercise that’s the optimal balance of challenging yet approachable, such as lifting weights once a week with a goal to eventually lift 2–3 times a week or brisk walks to gradually build up to walking or running a 5K .
• Find someone in your life who values fitness and healthy living as much as you do and agree to regular check-ins if you can’t work out together.
• On days when you don’t feel like working out, try lowering the difficulty or setting a goal just to start the workout (like giving yourself permission to stop after 15 minutes). “Once you do, you’re likely to feel good and exercise longer than initially expected,” notes Chu.

WEIGHT LOSS JOURNEY WEEK 4: CONTINUE BUILDING ON YOUR PROGRESS

For the last week of month one, take a look at how far you’ve come and add structure to make healthy lifestyle changes more sustainable.

REVISIT YOUR GOALS

By now, you should have a good idea of how to set, track and celebrate SMART goals. Like the week before, take some time to assess your progress and setbacks. Then set new, SMARTER goals to tackle this week.

Keep in mind that “every 2–4 weeks, it’s also a good idea to revisit your calorie goal and make adjustments as necessary to combat weight-loss plateaus,” notes Oerum.

START MEAL PLANNING

When it comes to  healthy eating , planning ahead can help you save calories and money by reducing impromptu drive-thru trips and delivery orders. Beginning this week, designate a day for meal planning.

• Follow this basic template for the week’s grocery shopping: 4–5 lean protein sources (such as beans  and legumes, tofu, fish, chicken, eggs and turkey), 2–3 complex carbohydrates (sweet potatoes, brown rice, quinoa, whole-grain pasta), and 4+ vegetables (mixed greens, kale, broccoli and cauliflower, asparagus, carrots), suggests Wyosnick.
• Buy pre-cut, washed and frozen produce, so it’s ready to go and easy to use.
• Use the  plate method  for healthy portion sizes at each meal (fill half your plate with non-starchy vegetables like leafy greens, a quarter with protein and a quarter with complex carbs).

ASK FOR HELP

Losing weight is challenging, and the first month of your weight-loss plan is just the beginning of a lifelong health journey. If you’re struggling to see results, stick with a routine or battling body image issues, don’t hesitate to reach out for professional help. Depending on your needs, a healthcare provider ,  registered dietitian ,  psychologist  or certified personal trainer could help you address underlying health issues and establish the perfect plan for you.

Originally published March 2016, updated with additional information in March 2021

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How to lose weight fast: 5 easy evidence-based steps

• What is “fast” weight loss?
• Five simple steps
• Higher protein
• Moderate fat
• Meal planning
• Additional tips

Do you want to lose weight as quickly as possible? When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

After reading our new guide, you’ll be on your way to losing weight quickly in five simple steps.

What is “fast” weight loss?

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered “fast” weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some — especially those who carry a lot of excess weight — it isn’t realistic for most of us.

What about severe calorie restriction?

What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Fast, healthy, sustainable weight loss

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men. 7 And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women — despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, you’ll find the simple steps to take to start losing weight quickly.

Five simple steps to fast weight loss

1. cut way back on carbs.

Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods . Going low carb can significantly speed up weight loss, for several reasons.

This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat. 11

How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs (total carbs minus fiber) per day may produce the fastest results. 13

But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that aren’t on it.

Note: Be sure to read our tips to avoid or minimize symptoms of the keto flu before going low carb.

Ketogenic diet foods – what to eat

Guide Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat and avoid on keto.

2. Eat plenty of protein

Protein is an essential nutrient your body needs to survive and thrive. 14 In addition, boosting your protein intake may help speed up your weight loss.

Check out our list of top 10 high protein foods — which includes vegetarian options — to see how much protein your favorite foods provide.

Top 10 high-protein foods

Guide Are you getting enough protein? In this guide, we’ll share the 10 foods highest in protein and provide tips for including them in your own diet.

3. Keep fat intake moderate

When you’re trying to drop pounds or kilos quickly, eating less fat may seem to make sense.

However, it’s not a good idea to eat a diet that’s low in both carbs and fat. You’ll likely end up feeling deprived within a few days or weeks — and it certainly isn’t sustainable long term. 20 There’s no need to fear fat.

So don’t add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients. 22

Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.

Healthy fats on a keto or low-carb diet

Guide On a keto or low-carb diet, fat is your primary energy source, so choosing healthy types and eating the right amount is important. In this guide, we’ll tell you all about fat and help you make the best choices.

4. Go for non-starchy vegetables

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. This advice is designed to produce fast weight loss during the initial stage of the diet.

In the 2007 A to Z weight loss trial, people who followed the Atkins diet lost an average of 10 pounds within the first two months — far more than people who followed the other three diets being studied. 24 Other studies have also reported rapid weight loss in participants who included several daily servings of low-carb vegetables. 25

While these studies don’t prove that the veggies caused the weight loss, they do show that low-carb, fiber-filled veggies can be part of a rapid weight loss diet.

How many low-carb vegetables should you eat? We recommend that you eat as many keto-friendly vegetables as you want while staying within your daily carbohydrate target. For many people, this will be about two servings per day, but a great deal of individual variation exists.

Keto vegetables – the best and the worst

Guide What vegetables can you have on a keto diet? There’s a simple rule: Above-ground vegetables are generally lower in carbs and are usually the best keto options.

5. Get some exercise, but don’t overdo it

However, getting regular exercise can provide benefits during weight loss.

While it’s good to engage in physical activity, working out vigorously for several hours every day isn’t necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming.

So try to lift weights, do push-ups, or perform other resistance exercise for 15 to 30 minutes a few times a week. Walk, run, dance, ride a bike, or do similar aerobic activity for 30 to 60 minutes on most days, if possible.

In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.

How to lose weight

Guide Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready for weight loss without hunger.

Weight, health and happiness: striking the right balance

Guide Are you struggling to lose weight? Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? If these are your goals, you’re not alone.

Weight gain and menopause: 8 tips to win the battle of the middle-age bulge

Guide Are you a woman in your mid-40s to mid-60s? Have you found that your belly is getting thicker? Are you gaining weight no matter what you do?

Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting.

Verywell Fit / Amelia Manley

• Setting Goals

Creating a Nutrition Plan

Meal planning, physical activity, hydration and sleep, tracking progress, coping with challenges.

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.

Setting Realistic Goals

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.

Set SMART goals that are:

• M easurable
• A ttainable
• Ti me-bound

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:

• Medical conditions
• Physical activity levels
• Medications
• Environment
• Mental health

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:

• Vegetables and fruit
• Grains (including whole grains)
• Protein foods

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:

• Make half your plate vegetables and fruits.
• Make a quarter of your plate grains. Choose whole grains at least half of the time.
• Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds.
• Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt.

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.

• Breakfast : Plain Greek yogurt with strawberries and low-sugar (3 grams of sugar or less per serving), oat-based granola
• Snack : Almonds and grapes
• Lunch : Tuna melt sandwich with cheese and tomatoes on whole grain bread, served with carrots, red peppers, and an apple on the side
• Snack : Cucumber and hummus
• Dinner : Chicken with brown rice and stir-fried vegetables.
• Breakfast : Chia pudding with Greek yogurt and fruit
• Snack : Cheddar cheese and an apple
• Lunch : Poke bowl: fish (or tofu) with brown rice, mixed vegetables, seaweed and sesame seeds
• Snack : Trail mix
• Dinner : Pesto shrimp and broccoli served over whole-grain pasta
• Breakfast : Mashed avocado and ricotta cheese on whole grain toast with a side of berries
• Snack : Fresh peach, granola, and Greek yogurt
• Lunch : Turkey sandwich with lettuce, tomato and sweet peppers; banana
• Snack : Plain popcorn
• Dinner : Chickpea and cauliflower curry with quinoa
• Breakfast : Oatmeal with banana, peanut butter, and soy or cow's milk
• Snack : Hummus and carrots
• Lunch : Black bean and cheddar burrito in whole grain tortilla, with lettuce, tomato, sweet peppers, and avocado
• Dinner : Stir-fried chicken and mixed vegetables on soba noodles
• Breakfast : Scrambled eggs, whole grain toast, and tomato
• Snack : Medjool dates with peanut butter or almond butter
• Lunch : Chicken Caesar salad with parmesan cheese and croutons plus a pear
• Snack : Small portion of your favorite ice cream
• Dinner : Lemon-butter halibut with green beans and potatoes

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:

• In the first week, you drink water instead of a soda at lunch.
• In the second week, you have water instead of soda and walk 10 minutes per day.
• In the third week, you continue the first two activities and add weight training twice a week.

Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress.

Centers for Disease Control and Prevention. Losing Weight.

Substance Abuse and Mental Health Services Administration.  Setting goals and developing specific, measurable, achievable, relevant, and time-bound objectives .

Damon L. Swift, Joshua E. McGee, Conrad P. Earnest, Erica Carlisle, Madison Nygard, Neil M. Johannsen, The Effects of Exercise and Physical Activity on Weight Loss and Maintenance . Progress in Cardiovascular Diseases, Volume 61, Issue 2, 2018. Pages 206-213, https://doi.org/10.1016/j.pcad.2018.07.014.

Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline .  CMAJ . 2020;192(31):E875-E891. doi:10.1503/cmaj.191707

 USDA. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

USDA. My Plate .

USDA My Plate. Protein Foods .

USDA My Plate. Dairy .

Centers for Disease Control and Prevention. How much physical activity do adults need?

O'Donoghue G, Blake C, Cunningham C, Lennon O, Perrotta C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis .  Obes Rev . 2021;22(2):e13137. doi:10.1111/obr.13137

Teixeira DS, Rodrigues F, Cid L, Monteiro D. Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role . Front Psychol. 2022 Feb 18;13:780059. doi: 10.3389/fpsyg.2022.780059. PMID: 35250719; PMCID: PMC8894246.

Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases .  Nat Rev Endocrinol . 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6

Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review . Nutr Hosp . 2019;36(6):1424-1429. doi:10.20960/nh.02746

Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males.   Eur J Nutr . 2016;55(2):815-819. doi:10.1007/s00394-015-0903-4

Kerksick CM, Wilborn CD, Roberts MD, et al.  ISSN exercise & sports nutrition review update: research & recommendations .  Journal of the International Society of Sports Nutrition . 2018;15(1):38. doi:10.1186/s12970-018-0242-y

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance .  Nutrients . 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549

Primack C. Obesity and Sleep .  Nurs Clin North Am . 2021;56(4):565-572. doi:10.1016/j.cnur.2021.07.012

National Institute of Diabetes and Digestive and Kidney Diseases. Changing your habits for better health.

By Cara Rosenbloom, RD  Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

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The Best 7-Day Walking Plan to Lose Weight, Created by Certified Trainers

Put on your favorite shoes and workout outfit to support your weight-loss goals with this walking plan.

Adam Meyer is a health writer, certified holistic nutritionist and 100% plant-based athlete. In addition to EatingWell, his work has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in 2019 and has since founded Pillars Nutrition.

• Walking and Weight Loss
• How Much to Walk
• 7-Day Walking Plan

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You probably know that walking is a great exercise to support your overall health, from improving your blood sugar levels to bolstering your heart health. But can it help you achieve your weight-loss goals? 

Research has shown that walking can help promote weight loss . But how much is enough to help you lose weight? And how can you fit walking into your hectic schedule? Here, we’ll share a seven-day walking plan designed by certified personal trainers that you can easily incorporate into your weekly routine to help you achieve your weight-loss goals.

How Walking Supports Weight Loss

So, what makes this low-impact exercise a great weight-loss tool? Like other types of exercise, walking increases your heart rate and helps your body utilize and burn calories more efficiently.  

Additionally, walking can also help reduce appetite. Research has shown that regular physical activity like walking can help improve your sense of fullness, helping you make nutritious food choices and support healthy weight management. Additionally, walking outdoors in nature has been shown to help reduce stress levels. High levels of stress may increase emotional eating and weight gain.

“Walking increases your energy expenditure from baseline, helping to create a calorie deficit, which is essential for weight loss,” says Mike Masi , a certified personal trainer at Garage Gym Reviews. “Additionally, walking may reduce stress for some people and lower cortisol levels.” Consistently high cortisol levels may increase abdominal fat, which increases your risk of chronic diseases, such as diabetes and cardiovascular disease. 

How Much to Walk for Weight Loss

So, how much walking do you need to do to lose weight? The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity aerobic exercise, like walking, per week, which can be broken down into shorter sessions spread across the week.

However, Masi explains that the amount of walking required for weight loss can vary depending on individual factors such as age, fitness level and diet. “For those with an irregular schedule, it may be easier to track your walking minutes throughout the week,” says Masi. “Be sure to brisk-walk at a pace that’s fast enough to raise your heart rate while still being able to carry on a conversation. If you have access to a treadmill, consider manipulating variables such as the elevation to increase the intensity.”

7-Day Walking Plan to Lose Weight

Ready to put on your walking shoes and get in some steps to help you achieve your weight-loss goals? Try this seven-day walking plan, designed by TJ Mentus, CPT , a certified personal trainer at Garage Gym Reviews.

“To lose weight, I recommend walking at least 30 minutes straight every day,” says Mentus. “This approach will help burn an extra 100 to 200 calories when combined with a healthy, well-balanced diet. This would lead to at least 210 minutes of walking a week and an extra 700 to 1,400 calories burned.” However, when it comes to exercise, it’s important to focus not only on calories burned but also on how regular movement benefits your overall health . 

Start with a 5-minute, easy-paced walk to warm up your muscles. Then, increase your pace for 1 minute to a fast walk, followed by 4 minutes at a comfortable pace. Repeat this pattern for 5 sets, including the warmup. During the fast-paced intervals, push yourself to maintain a challenging speed, using the following 4 minutes to recover.

Do a 5-minute easy-paced walk to warm up. Then, increase your pace for 90 seconds to a fast walk, followed by 3 minutes at a comfortable pace for 5 sets. After completing the sets, return to a leisurely pace for 3 to 5 minutes as a cooldown. Aim to match or exceed the intensity of the previous day’s fast-paced intervals.

Walk continuously for 30 minutes, aiming to cover as much distance as possible. Maintain a consistent pace throughout the entire walk. If walking outdoors, consider finding a track or path where you can complete laps to track your progress.

After a 5-minute easy-paced warmup walk, alternate between a fast-paced walk for 1 minute and a comfortable pace for 2 minutes for 7 sets. Finish your walk with a 3- to 5-minute cooldown walk at a slower pace to gradually lower your heart rate.

Start with a 5-minute, easy-paced warmup walk. Then, walk fast for 2 minutes, followed by a comfortable pace for 4 minutes for 5 sets. End your session with a 3- to 5-minute cooldown walk to reduce your heart rate gradually.

Challenge yourself to walk as far as possible within 30 minutes, aiming to surpass your performance from Day 3. Maintain a brisk pace throughout the entire walk, pushing yourself to sustain the intensity without slowing down.

Begin with a 5-minute, easy-paced warmup walk. Then, alternate between a fast-paced walk for 1 minute and a comfortable pace for 1 minute for 10 sets. Finish with a 5-minute cooldown walk to gradually ease your heart rate.

The Bottom Line

Walking is a fantastic form of exercise to support your weight-loss journey. When combined with a well-balanced, calorie-conscious diet, walking can help you burn calories, increase your heart rate and reduce stress , all of which support good overall health. The recommended amount of walking to lose weight is 150 to 300 minutes of moderate-intensity exercise per week, or about 30 to 60 minutes daily, five days a week. However, walking even 15 minutes daily can help improve your health and support your weight-loss goals.

Creasy SA, Lang W, Tate DF, Davis KK, Jakicic JM. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial . Obesity (Silver Spring) . 2018;26(6):977-984. doi:10.1002/oby.22171

Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms . Geroscience . 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8

Dorling J, Broom DR, Burns SF, et al. Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity . Nutr . 2018;10(9):1140. doi:10.3390/nu10091140

Legrand FD, Jeandet P, Beaumont F, Polidori G. Effects of Outdoor Walking on Positive and Negative Affect: Nature Contact Makes a Big Difference . Front Behav Neurosci . 2022;16:901491. doi:10.3389/fnbeh.2022.901491

Heshmati HM, Luzi L, Greenway FL, Rebello CJ. Editorial: Stress-induced weight changes . Front Endocrinol (Lausanne) . 2023;14:1209975. doi:10.3389/fendo.2023.1209975

Physical Activity Guidelines for Americans. Key Guidelines .

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Embark on a journey to better health and effortless weight loss with Start Fasting Now. Our app is designed to make fasting simple, fun, and effective. Whether you're new to fasting or an experienced practitioner, you'll find the perfect plan to fit your lifestyle and health goals. Key Features: - Personalized Fasting Plans: Tailored to your specific needs and goals, ensuring you achieve maximum benefits. - Expert Guidance: Access to comprehensive insights and tips from health experts to make your fasting journey smooth and successful. - Interactive Tools: Track your progress, set reminders, and get motivational tips to stay on track. - Community Support: Join a vibrant community of fellow fasters, share your experiences, and find encouragement. - Detailed Analytics: Monitor your health metrics and see real-time results of your fasting efforts. Why Fasting? Fasting is a proven method to boost metabolism, enhance mental clarity, and improve overall health. By incorporating fasting into your routine, you can achieve sustainable weight loss, reduce inflammation, and increase your energy levels. With Start Fasting Now, you'll have the support and resources you need to make fasting an enjoyable and integral part of your life. Download Start Fasting Now and Experience the Benefits: - Weight Loss: Efficiently burn fat and shed unwanted pounds. - Improved Health: Lower your risk of chronic diseases and improve your metabolic health. - Mental Clarity: Enhance focus and cognitive function through intermittent fasting. - Increased Energy: Feel more energetic and vibrant throughout the day. Start Your Fasting Journey Today! Download Start Fasting Now and unlock the power of fasting. It's time to take control of your health and reach your weight loss goals with our fun, insightful, and effective fasting app. * IMPORTANT NOTICE Start Fasting Now app provides suggestions and recommendations to help with your fasting. It is not intended to be a substitute for professional medical advice. Always consult with a healthcare professional for any health concerns. * PERMISSIONS - Notifications - for reminding you about fasting and eating periods * SUBSCRIPTIONS You can subscribe to Start Fasting Now. to get access to premium features, like multiple fasting plans and insights according to your weight goals and needs. - 3-day free trial, then renews weekly for $5.99 * Link to Terms of Use: https://www.buildmyfastingplan.com/legal/terms * Link to Privacy Policy: https://www.buildmyfastingplan.com/legal/privacy

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The Fastest Ways To Lose Weight (And Keep It Off), According To Nutritionists And Trainers

Walking, lifting, and intuitive eating can help.

Here's the thing—experts don't generally recommend losing weight fast. Instead, dropping one to two pounds a week is ideal for long-term success, says Danielle Crumble Smith, RDN, a dietitian at Eat Well, Live Well. This means working at a manageable pace, eating balanced meals , and making sustainable changes so you can feel your best.

That said, there are still proven ways to lose weight that will give you results without the pressure to try a restrictive diet. Ahead, dietitians share how to lose weight quickly in a safe way, including practical tips you can try right away and weight loss strategies to implement long-term.

Meet the experts: Danielle Crumble Smith, RDN is a nutritionist at Eat Well, Live Well. Jordan Hill, RD is also a nutritionist with Top Nutrition Coaching. Kami Blease, CPT is a personal trainer at Fyt Personal Training. Tatyana Johnston, CPT , is the sports performance lead at OMORPHO .

Short-Term Weight Loss Tips

1. try one workout per week..

Instead of feeling pressured to hit the gym 24/7, commit to working out just once a week—especially if you're brand new to movement, says Kami Blease, a personal trainer at Fyt Personal Training. "Start smaller than you might think," Blease says. "Often people overcommit because they are excited. However, it's then easy to get burnt out."

After a few weeks, add in a second day, and when that feels seamless, try a third, and over time, you'll find a cadence that works for you, Blease says. Your body will eventually adapt to your new workout routine, so constantly increasing intensity over time is a good way to ensure you continue to get stronger and see results over time, she adds.

2. Start walking consistently.

Yes, walking for weight loss is a thing! "Walking more frequently is a sustainable, approachable way to burn more calories and stick with your weight loss goals," says Tatyana Johnston, CPT, the sports performance lead at OMORPHO. "It's also low impact and is not a super strenuous form of movement, which increases the chances that someone will stick with it."

A brisk 30-minute walk a day (even if it’s broken up into three 10-minute walks) has been shown to increase calorie burn and push you closer to your weight loss goals, Johnston notes. "Just remember to recover with hydration, fuel, and stretching," she says. "Be super consistent with your walking, and be okay with the fact that the distance and location might change occasionally." Short walks count, too!

3. Ask a personal trainer for help.

Personal training can be a helpful way to boost your motivation, research shows . "Having a trainer create a program that is specific to your needs ensures that you are more likely to get the results you are looking for—and keep your body safe in the process," says Blease. "There are a variety of trainers out there, so take the time you need to find someone who fits your goals, training style, and budget."

Working with a trainer has many benefits, but if your goal is weight loss, a trainer can help you build more muscle, Blease says. "This helps you burn more calories even at rest, resulting in possible weight loss," she says. A trainer will also make sure you maintain proper form and that you stay consistent. Decide on a number of days per week that fits your goal, and ask your trainer to help hold you accountable, Blease recommends.

4. Learn how to lift weights.

Weight lifting for weight loss is a helpful strategy for keeping the pounds off—plus, strength training packs some major health benefits . "It helps with balance and stability, improves metabolism, and even lowers your risk of certain diseases ," says Blease.

A common misconception is that lifting will make you "bulky," which can feel counterintuitive if weight loss is your goal. However, it's pretty rare for this dramatic body transformation to happen unless you're genetically predispositioned to a certain body type—or if you're intentionally lifting to bulk up, says Blease.

To get comfortable with form, try practicing weighted exercises without weights first, Blease recommends. Then, start lifting three to five days a week. This can help you target specific muscle groups and focus on progressive overload—which means gradually increasing the weight, frequency, or number of reps over time, Blease says.

5. Start eating more protein.

A healthy eating plan includes a variety of protein-rich foods like seafood, lean meats and poultry, eggs, legumes, soy products, nuts, and seeds, per the current Dietary Guidelines For Americans . While individual dietary needs vary, you can generally aim for 30 to 35 grams of protein per meal to help you stay full throughout the day. "It’s much easier to make healthy choices when you’re not hungry. Additionally, protein-rich foods help support stable blood sugar levels ," says Smith.

If you currently have a high-carb diet and want to lose weight, adding more protein to your plate can help even things out. "High-carbohydrate meals spike insulin levels, and one function of insulin is that it triggers fat storage," Smith says. Eating a protein-filled diet helps you maintain lean muscle mass which results in a higher resting metabolic rate, she adds, which can ultimately help with weight loss.

6. Drink more water (and limit sugary beverages).

Losing weight isn't just about your diet—make sure to stay hydrated, too. " Drinking enough water can help you to feel full and prevent overeating ," says Hill. Aim to drink about half your body weight in ounces of hydrating fluids per day.

Another tip you can implement right away for weight loss? Avoid sugary beverages. "Juices, sodas, and fancy coffees are often are the calorie-equivalent of a meal, yet, they will still leave you hungry," says Smith. "The sugar content is often more than a candy bar, which will cause blood sugar levels to rise." Instead, replace your beverages with fruit-infused water, herbal tea, or coffee with cinnamon instead of heavy sweeteners.

7. Get your heart rate up.

Although cardio isn't the only way to get your heart rate up, it is one of the easiest. " If sustained on a regular basis, cardio can help you lose weight and maintain that weight loss," says Johnston. The average recommendation for cardiovascular activity is 150 to 300 minutes a week (two and a half to five hours a week), per The Physical Activity Guidelines for Americans .

However, this number can vary based on someone’s individual health, and the intensity of the cardio, Johnston says. " Consistency is key. If you can establish and stick to a cardio schedule, you have a better chance at losing weight and keeping it off. Secondly, make your cardio fun." Playing sports, working out with friends, or listening to a podcast during cardio can help boost your motivation, she adds.

8. Try a HIIT workout.

If you enjoy high-impact exercises and want to lose weight fast, HIIT workouts can be a great way to expend a lot of energy (and build muscle) in a short period of time to help activate weight loss.

"Aim for about three days if possible with more low-intensity movement one to two other days," Blease says. "You can ramp up the intensity by trying to get in more reps during a certain amount of time or using heavier weights while maintaining the same time goal. Both will increase your intensity and continue to challenge your body." That said, be sure to have rest days, too. "People can get so fixated on weight loss that they end up hurting themselves," Blease says. "Take time to stretch, rest, and recover as needed."

9. Eat balanced meals (and limit processed foods).

For any eating pattern to remain successful long-term, you need to feel satisfied. The combination of protein, carbs, and healthy fats helps regulate appetite and also supports more stable energy levels throughout the day.

"When you have more energy, you move more and push harder in workouts. When you’re satisfied, you’ll also find that pesky sugar cravings also decrease naturally," says Smith, who recommends meal prepping to help you stay consistent and balanced throughout the week. You can also add different fats and flavorings to add variety, she says.

Plus, you'll want to avoid foods that are high in added sugars, unhealthy fats, and empty calories, which can contribute to weight gain , says Hill. "Instead, focus on eating whole, nutrient-dense foods that will provide your body with the nutrients it needs."

10. Add fiber to your meals.

Eating fiber-rich foods and incorporating vegetables into your meals can also help you lose weight long-term. "Fiber is more slowly digested and helps keep you feeling full for a longer period," says Smith. "Vegetables are a very low-calorie way to add volume to your meal as well, which leaves you more satisfied." Increased vegetable intake is also linked to lower blood sugar levels, lower LDL cholesterol, lower triglycerides, and increased HDL (the "good" cholesterol), she says, and can help promote liver detoxification.

To eat more veggies, try to switch up the vegetables that you consume and "eat the rainbow," Smith says. "The different colors of vegetables (and fruits) is due to different antioxidants which help protect your body from cellular damage," she explains. If you don't love veggies, you can also puree them and add them to a sauce or weight loss-friendly smoothie .

Long-Term Weight Loss Tips

1. be kind to yourself..

Negative self-talk can naturally come up when you're trying to lose weight. However, practicing self-compassion and returning to your plan will help reinforce your goal and remind you that this weight loss journey requires patience and perseverance. " Practice giving yourself grace when [you] slip up,” Johnston says. “As long as it doesn’t become a habit, you will continue moving forward towards your goal.”

2. Practice intuitive eating.

Listening to your internal cues of hunger and fullness can help you control portion sizes, which can also aid weight loss. "Honoring fullness can help prevent overeating and ensure that you're not consuming more calories than your body needs," says dietitian Jordan Hill, RD. Keeping a food journal can also help you become more mindful of what you're eating, when, and how you're feeling throughout your weight loss journey.

3. Persevere through setbacks.

When you encounter a setback in your weight-loss journey (like when you skip a few days of workouts), it can be discouraging and all-consuming, and can cause you to fall off track.

"We think if we veer from our plan in one element of our lives, the day is ruined and we might as well veer from the whole plan," says Johnston. "One of the most crucial components of successfully reaching a goal is to not let setbacks ruin our progress. The setback is often not as severe as we think, and will not impact our end goal very much at all. If we meet the setback with the understanding that we are all human and mistakes are normal, we can simply move forward with our healthy mindset and plan."

4. Gradually incorporate more movement into your day.

It's all about finding ways to incorporate more movement into your daily life, like taking the stairs every day at work, walking around the block two times on your lunch break, or holding a plank first thing in the morning.

"All these things add up over time and can feel more reasonable for someone who is not your typical gym-goer," says Blease. "I recommend finding things you could do almost daily.”

5. Don't skip meals.

When trying to lose weight fast, you may feel compelled to skip meals and eat less. However, this is not recommended. “When you skip meals or go too long in between meals or snacks, you get overly hungry. This makes it much more difficult to make healthy choices, and it also makes it harder to not overeat later," says Smith. Skipping meals can also result in a slower metabolism and leave you feeling fatigued, which can negatively impact your workouts both in effort and recovery.

If you struggle with eating consistent meals, Smith recommends munching on small snacks throughout the day. “Set yourself up for success by bringing healthy snacks with you when you’re away from home, so you’re not caught in a situation where you are really hungry but have no access to healthy food,” she says.

6. Focus on long-term lifestyle changes.

This means looking at the overall lifestyle you want and figuring out the activities that will help get you there. "Some people have very little desire to go to the gym and lift weights or go to a workout class—that’s fine,” Blease says. “Hiking, swimming, skiing, surfing, or biking are all forms of movement that might feel more sustainable.”

Tips For Mindful Weight Loss

Wanting to lose weight fast is understandable, but it's important to keep your body safe and healthy in the process. Unhealthy weight loss methods can lead to dehydration, electrolyte imbalances, and other health problems, especially if they involve skipping meals, fasting, or other unsustainable practices, says Hill.

Additionally, losing weight isn't about restricting foods you love—rather, developing a healthy relationship with food, exercise, and movement for long-term success. "Extreme weight-loss methods can lead to disordered eating and an unhealthy relationship with food, which can have long-lasting negative effects on mental and physical health," Hill adds.

If you're trying to drop pounds quickly, be sure to consult your doctor or work with a trainer who can help you set mindful, attainable goals that will keep your body healthy and strong.

Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS , Men's Health , and Prevention magazines. Her freelance writing has been featured in Women's Health , Runner's World , PEOPLE , and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.

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“Everyone’s going to think I took Ozempic”: ‘Kinds of Kindness’ Star Jesse Plemons Addresses Ozempic Speculations After Drastic Weight Loss

'Kinds of Kindness' actor Jesse Plemons got candid about his physical transformation journey.

• 'Kinds of Kindness' actor Jesse Plemons garnered attention for his work in the movie, as well as drastic physical transformation.
• He clapped back at the involvement of any medication in his weight loss journey.
• He chose intermittent fasting to lose 50 pounds, which drastically improved his overall well-being.

Kinds of Kindness features a notable cast including Jesse Plemons, who has recently garnered significant attention. The actor has already impressed the audience with his stellar performance, but what’s making more buzz is his noticeable physical transformation.

The actor recently discussed his weight loss ahead of his movie release, expressing the process he went through, and addressing the rumors concerning his usage of pills for weight loss.

Jesse Plemons Clarifies Using Ozempic for Weight Loss

Having begun his career as a child actor, Jesse Plemons gained prominence with his roles in Friday Night Lights  and  Breaking Bad  saga. He continued to remain active as a supporting cast in movies like The Irishman  (2019),  The Power of the Dog (2021), and  Killers of the Flower Moon  (2023). 

“The film was very lucky to get Jesse”: Fans Should Thank Kirsten Dunst For Jesse Plemons’ Most Disturbing Scene in Civil War

For his recent work in Kinds of Kindness  (2024), he played three roles, earning critical acclaim for his performance. However, what surprised many was his drastic physical transformation, as he lost 50 pounds since incorporating intermittent fasting into his everyday routine.

But many found his physical transformation journey a bit suspicious, attributing his look to the diabetes medication Ozempic. In an interview with the Los Angeles Times , he opened up about his weight loss journey, clapping back at the usage of any medication to achieve those results.

It’s really unfortunate that I decided to get healthy when everyone decided to take Ozempic. It doesn’t matter, everyone’s going to think I took Ozempic anyways.

For the unversed, Ozempic is a type 2 diabetes medication, used to improve glycemic control. However, one of its notable effects is significant weight loss in many individuals, and has become popular among celebrities for its efficacy.

The Civil War actor acknowledged that his age somehow influenced his decision to lose weight, adding that he gave a shot to intermittent fasting, which is insanely popular among individuals who pursue traditional methods for weight loss. He continued,

But what it was was getting older and — I hate even getting specific because then it turns into a whole thing, but there was a part that I did that in my mind I could not imagine him as the size that I was. Several people talked to me about intermittent fasting and I just gave it a shot and [was] surprised at how quickly it was effective.

He acknowledged that he was surprised by how the traditional method worked on him. After shedding some weight, he “ was feeling better, and something shifted in my head.” This prompted him to continue the same, resulting in him adopting a healthy lifestyle.

Intermittent Fasting Changed Jesse Plemons’s Lifestyle

In an interview with Entertainment Tonight , the Breaking Bad star reflected on how adopting intermittent fasting in his routine helped him shed 50 pounds “over the course of a year and a half or so.” Due to his consistency in keeping up with his habits, his overall well-being has drastically improved, leading him to live a good lifestyle.

“It’s not a role that he wanted to play”: Kirsten Dunst Had to Convince Jesse Plemons to Take Up Civil War That’s More Disturbing Than His Breaking Bad Role

The Fargo actor, who shares two sons: Ennis and James, with actress Kirsten Dunst , admitted that his kids became more of a reason for him to go down this healthy path. He continued, “ I have much more energy [now] and, like I’ve said, I’ve got young kids, so I got to keep up with them.”

His efforts yielded great results as the actor won the Cannes Film Festival Award for Best Actor for his work in the movie. The Poor Things fame, Yorgos Lanthimos has helmed the new project, collaborating once again with Emma Stone in the anthology comedy movie, with other cast including Willem Dafoe, Margaret Qualley, and Joe Alwyn among others.

Kinds of Kindness is available in theatres.

Jesse Plemons Kinds of Kindness

Written by Priya Sharma

Priya Sharma, Senior Content Writer and Social Media Manager at FandomWire and Animated Times. Having graduated in Journalism and Mass Communication, she possesses extensive expertise in crafting engaging and informative content. She has written over 2000 articles across Animated Times and FandomWire on pop culture, showing her dedication to delivering diverse and trending content to readers across the world. Apart from pop culture, she is quite enthusiastic about the Hallyu culture and is exploring the world of anime, expanding the horizons of her knowledge.

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Jesse Plemons Responds to Weight Loss Medication Rumors Surrounding His Weight Loss

Jesse Plemons denies using Ozempic to shed pounds. He credits intermittent fasting for his quick weight loss.

Jesse Plemons is shutting down rumors that he used Ozempic to lose weight.

When fans noticed that the Friday Night Lights alum shed some pounds, they speculated that his weight loss was due to use of the type 2 diabetes drug known to reduce appetite. Plemons, 36, denied the rumors in a new interview with the Los Angeles Times published on Thursday.

"It's really unfortunate that I decided to get healthy when everyone decided to take Ozempic," Plemons told the outlet. "It doesn't matter, everyone's going to think I took Ozempic anyways."

Recently, there has been a lot of buzz about celebrities secretly using the drug for its weight loss effect. In April, Rebel Wilson discussed briefly trying Ozempic in 2020 for maintenance purposes. In May 2023, Golnesa "GG" Gharachedaghi didn't hide her use of the anti-obesity and antidiabetic medication. Last June, Tim McGraw and Faith Hill's daughter, Gracie, revealed she used Ozempic in 2022 amid a health battle.

But Plemons credits intermittent fasting for his quick weight loss. Intermittent fasting requires not eating for a period of time each day, typically eating during an eight-hour window and fasting for 16 hours.

"Several people talked to me about intermittent fasting and I just gave it a shot," Plemons shared, explaining how he was "surprised at how quickly it was effective."

His wellness journey started when  he got a role in Civil War , which his wife Kirsten Dunst , 42—with whom he shares sons Ennis, 6, and James, 3—offered him last-minute due to an actor dropping out of the project.

"I hate even getting specific because then it turns into a whole thing, but there was a part that I did that, in my mind, I could not imagine him as the size that I was," the Kinds of Kindness actor said.

After filming, Plemons found himself "in the rhythm" and kept on losing weight.

"I was feeling better, and something shifted in my head," he said. "I just sort of got a handle on it."

ET spoke with celebrity trainer Jorge Cruise in 2018 about why intermittent fasting is Hollywood's fast fix to losing weight.

"Intermittent fasting is probably the most effective technique I've ever discovered," Cruise said. "It's the hottest thing in Hollywood."

Updates on Celebrity News, TV, Fashion and More!

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• Jesse Plemons

Jesse Plemons says he has 'much more energy' after 50-pound weight loss

Jesse Plemons is opening up about his weight loss journey.

At the premiere of his latest film "Kinds of Kindness," the Oscar-nominated actor, 36, told Entertainment Tonight he has lost 50 pounds over the course of about a year-and-a-half.

"I'm not lugging 50 more pounds around," he revealed, adding, "I have much more energy."

The " Civil War " star indicated his kids motivated him to slim down. Plemons shares two children with his wife, Kirsten Dunst .

"I've got young kids, so I've got to keep up with them," he told ET.

Need a break? Play the USA TODAY Daily Crossword Puzzle.

Plemons previously told the Los Angeles Times that he lost weight through intermittent fasting , which involves eating only during certain periods of time. But the actor denied the use of Ozempic .

"It's really unfortunate that I decided to get healthy when everyone decided to take Ozempic," Plemons said. "It doesn't matter, everyone's going to think I took Ozempic anyway."

Jesse Plemons is fantastic in everything. His 10 best roles, ranked (including 'Windfall')

The " Killers of the Flower Moon " star told the Times he was "surprised" at how quickly intermittent fasting was effective for him, also noting that he initially started losing weight for a role.

"I lost a little bit before I did that part and then felt like I was in the rhythm, I was feeling better, and something shifted in my head," Plemons told the Times. "I just sort of got a handle on it."

Making 'Civil War' film Kirsten Dunst rehearsed with someone unexpected: her 5-year-old

In 2023, Plemons participated in an Interview magazine conversation with Daniel Kaluuya , who at the start of the conversation expressed surprise at how much weight the actor had lost.

"Something clicked in my head and I got tired of carrying all that extra weight around," Plemons told him.

He added, "I got asked to do a scene in this movie and I was playing a soldier, and I was like, 'I don't know many soldiers that are my size.' So like everyone else, I started doing intermittent fasting, cut carbs, all that stuff. It's easy if you just actually do it."

Plemons plays multiple characters in the new Yorgos Lanthimos film "Kinds of Kindness," for which he won best actor at the Cannes Film Festival .

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Jesse Plemons Says He Lost Weight from Intermittent Fasting: 'Everyone’s Going to Think I Took Ozempic'

The character actor said that ‘getting older’ is part of the reason he decided to embark on a fitness journey

David Livingston/Getty, Steve Granitz/FilmMagic

Jesse Plemons knows that the timing of his weight loss might seem suspicious. 

“It’s really unfortunate that I decided to get healthy when everyone decided to take Ozempic,” the actor, 36, told The Los Angeles Times . “It doesn’t matter, everyone’s going to think I took Ozempic anyways.”

The diabetes drug has become a popular weight-loss tool in Hollywood. But acclaimed character actor Plemons— who famously gained weight to play Boston mobster Kevin Weeks in 2015’s Black Mass — said his fitness journey wasn’t motivated by his appearance, but by his age, and his scene-stealing role in the new drama, Civil War .

“What it was was getting older and — I hate even getting specific because then it turns into a whole thing, but there was a part that I did that in my mind I could not imagine him as the size that I was.”  

The part he’s referring to is his cameo in the apocalyptic war drama, where he appears as a soldier in a tense scene with wife Kirsten Dunst , with whom he shares sons Ennis , 6, and James , 3.  

“I lost a little bit before I did that part,” Plemons told the outlet of the now-infamous scene, which Durst said was “a really disturbing role to play.”

“Several people talked to me about intermittent fasting and I just gave it a shot and [was] surprised at how quickly it was effective.”

Intermittent fasting is the time-restricted approach to eating that has become a popular weight-loss tool. Those who use IF say like the ease of the system, where you limit your eating hours to a portion of the day, then "fast" during the remaining hours to lose weight.

Devotees include Jennifer Aniston , Chris Pratt , and Kourtney Kardashian.

Disney/Randy Holmes

After starting intermittent fasting, Plemons says he “felt like I was in the rhythm, I was feeling better, and something shifted in my head. I just sort of got a handle on it.”

And while he admitted that for his new role in Kinds of Kindness. he worried that director Yorgos Lanthimos wanted “the bigger me,” he said being physically thinner actually worked in the role.

The PEOPLE Puzzler crossword is here! How quickly can you solve it? Play now !

As for what’s next, Plemons tells the LAT he isn’t planning ahead.

“I’ve been doing it for so long that it almost doesn’t benefit to look too far ahead. And that’s kind of worked for me so far ... I’m constantly just looking at this next thing and following my gut [about] what is interesting and exciting to me.”

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90 day fiancé: danielle jbali reveals major weight loss plan.

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90 Day Fiancé: Kalani Faagata Reveals Shocking Timing Of Her Pregnancy With Dallas Nuez

90 day fiancé: colt johnson has new revenge glow-up following weight loss (pictures show major transformation), 90 day fiancé's kalani faagata reveals surprising baby plans with boyfriend dallas nuez.

• Danielle Jbali shares her weight loss journey with complete transparency on Instagram to inspire and motivate her followers.
• She started using Wegovy, an injectable medication for obesity and has received encouraging support from fans and castmates.
• In addition to her weight loss, Danielle is pursuing a nursing career, improving herself, and connecting with fans on social media platforms.

90 Day Fiancé star Danielle Jbali is all set to reveal her brand new figure after weight loss as she embarks on a shocking new journey to transform herself. Danielle from season 2 of the iconic reality TV franchise is best remembered for her relationship with Moroccan man, Mohamed Jbali. Things between Danielle and Mohamed went south quickly, and she even threatened to get him deported , but the pair is on good terms now. In fact, Mohamed told Danielle that he had welcomed a new baby with his wife Jillian , two weeks before he announced the news online.

Former 90 Day Fiancé star Danielle Jbali surprised her Instagram followers with news about her weight-loss plan.

Danielle wants to maintain complete transparency with her Instagram followers about her weight loss journey.

She doesn’t want them to question her about her rapid weight loss once she starts showing the results. She recently posted a picture of herself posing outdoors with her hands on her hips wearing a red vest with a sheer white shirt. Danielle used a caption on her photo to inform fans about how she would be sharing her weight-loss journey with them. She revealed she had “ started Wegovy ” on Saturday, June 15, 2024 . Wegovy is an injectable prescription medication for adults with obesity.

Danielle Receives Encouragement From 90 Day Fiancé Fans & Cast Mates

Juliana custodio reveals her 60 pounds weight loss.

As per Wegovy , the semaglutide is prescribed to individuals who are overweight and also have weight-related medical problems, to help them lose excess body weight and keep the weight off. It is to be used with a reduced calorie diet and increased physical activity and can reportedly help reduce the risk of major cardiovascular events. While Danielle hasn’t spoken about having any health problems on social media, she has struggled with weight and self-esteem issues as shown on her 90 Day Fiancé stints. Danielle is receiving massive support from fans and cast members as she embarks on her journey.

Paola Mayfield told Danielle “ you can do it!” and was seen sending her co-star all the energy and good thoughts she needed to make her mission a success. Juliana Custodio informed Danielle that she lost 60 pounds that she gained from her pregnancy and Danielle could do it too. Ella Johnson, who has documented her recent weight loss via dramatic before and after photos on Instagram, also wished Danielle luck and motivated her to achieve her dreams. Fans and followers of Danielle did the same and told her they were excited to follow her updates.

90 Day Fiancé star Danielle has been getting a lot of love from fans recently as she continues to constantly improve herself. Danielle has already lost weight through hard work and determination and was spotted on a dating app, so she could find love again. Danielle has been pursuing becoming a nurse and has been passing her courses with flying colors. She will be done come November 2024 . While she already had a successful Cameo account, Danielle also launched an OnlyFans page recently as she wants fans to get to know her better, and she can earn an income.

90 Day Fiancé: Happily Ever After airs Sundays at 8 p.m. EDT on TLC.

Source: Danielle Jbali /Instagram, Wegovy , Paola Mayfield /Instagram

90 Day Fiance

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90 Day Fiance is a reality TV series that follows the trials and tribulations of Non-U.S. citizens who travel from abroad each season to meet their potential spouses utilizing a K-1 visa. This three-month visa gives the pair 90 days to determine whether or not their romantic and life goals are aligned before they're forced to return home unmarried. Drama and tension unfold as the couples navigate the tricky dynamics of international marriage.

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Debunking myths about weight-loss surgery

Separating fact from fiction surrounding weight loss surgery.

Obesity is a rapidly growing public health concern, affecting 42 percent of adults living in the United States and costing Americans a whopping $147 billion annually, the Center for Disease Control (CDC) reported earlier this year. Diet and exercise have long been the “go-to” solutions to counter this crisis, but with more than 100 million Americans sporting a body mass index (BMI) of 30 – a metric for obesity – or higher, these traditional methods simply aren’t enough to stem the tide.                      

Obesity is a chronic disease linked to  heart problems , high blood pressure, hypertension, apnea, diabetes, cancer and other health issues.  Bariatric, or weight loss surgery , is one of the most powerful tools we have in our weight loss arsenal. Over the past 30 years, we’ve gained a much more-thorough knowledge of digestive physiology as the number of procedures has continued to climb, yet bariatric surgery remains shrouded in myths, misconceptions and fears that often prevent the people who would benefit the most from seeking help. 

Although using BMI as the lone metric to determine obesity has come under scrutiny, it remains the most commonly accepted standard.  Dr. John F. Tann , a board-certified general surgeon and fellowship-trained bariatric surgeon specializing in weight loss surgery with Bariatric and Metabolic Specialists - a part of HCA Midwest Health - helps us separate fact from fiction surrounding weight loss surgery. 

Myth 1: Weight loss surgery is dangerous

Reality: Bariatric procedures are safer than ever, with faster recoveries and fewer risks.

Weight loss procedures have improved dramatically over the years, reducing the risk of major complications. Meanwhile, the obesity epidemic continues to grow with the associated health risks for heart disease, type 2 diabetes, high blood pressure and others, far outweighing the effects of weight loss surgery.

“A lot of people think of weight loss surgery in terms of how it was done decades ago, when it was open surgery with large incisions, and the outcome was sometimes less than desired,” says Dr. Tann. “That’s not the case anymore. The tremendous advances in surgical options — minimally invasive and endoscopic techniques, robotics and others — have greatly improved the procedures and outcome. Weight loss surgery today is safer and less invasive with faster recovery.”

Myth 2: Weight loss surgery requires lengthy hospital stays and recovery times.

Reality: Most procedures are out-patient or require a one-night stay.

Because most weight loss procedures can be done using minimally invasive techniques, recovery times are much shorter with fewer complications. Although recovery times vary by patient, most people return to their daily activities in one to two weeks following their weight loss procedures.

Myth 3: Bariatric surgery is a quick, easy fix for fast weight loss

Reality: Surgery is just the first step in your journey to lose weight. 

Bariatric surgery is just one tool in your mission to lose weight, Dr. Tann explains. First comes the motivation to make a change in your life followed by a long-term commitment to sticking to your weight-loss plan until you reach your goal. Tann says the first year is the honeymoon period when most people see rapid weight loss – 100 pounds is fairly routine ­– so your motivation is high and keeping with the program is easier. As the weight loss begins to wane, the real work begins. Most weight-loss programs, especially those accredited by the American Society of Metabolic and Bariatric Surgery (ASMBS), have support teams made up of trained professionals well-versed in what it takes to keep you on track. Team members can provide you with educational materials and other support services to make your journey a success.

Myth 4: People who opt for weight loss surgery lack willpower

Reality: For some extremely obese people, surgery is often the only way for them to lose weight.

This harmful myth often keeps people from seeking the help they need. Dr. Tann says most patients seeking weight loss surgery have tried dieting and exercise and surgery is their last, best hope for a healthy life. The expert panel at the National Institutes of Health reports metabolic and bariatric surgery are about the only way for extremely obese people to maintain weight loss.

Myth 5: You’ll just regain the weight

Reality: Most bariatric patients successfully maintain their weight loss, surveys show.

While it’s not unusual for a person to lose 100 pounds in the first year after bariatric surgery, Dr. Tann says the rate of weight loss does slow but this is not the yo-yo pattern of gain and loss that many dieters experience. Medical research shows most patients succeed with long-term weight loss goals.

Myth 6: Insurance won’t cover bariatric surgery

Reality: Weight loss surgery is often covered. Check with your insurance company.

Most insurance companies, including the major commercial providers, plus Medicare and Medicaid cover weight loss surgery for qualified customers. Dr. Tann says generally, patients with a body mass index (BMI) greater than 35 will qualify for insurance coverage for bariatric surgery, so he encourages everyone to check with their insurance agent.

Myth 7: Weight loss surgery will prevent me from ever getting proper nutrition

Reality: A healthy diet and supplements will meet nutritional needs after surgery

Dr. Tann says certain weight loss procedures can limit the body’s ability to absorb vitamins and minerals, so they do need to take nutrition supplements following surgery. He adds that the surgeon and your support team will help you develop an appropriate plan for diet and supplements so that you avoid vitamin and mineral deficiencies that can lead to health problems.

Myth 8: Women can’t have babies after bariatric surgery

Reality:   By reducing obesity, which can improve a woman’s overall health, bariatric surgery improves a woman’s chances of conceiving and having a successful childbirth.

Dr. Tann says most bariatric surgeons advise their patients to wait at least a year and a half following surgery before getting pregnant. This allows her body to acclimate to all the changes her body is going through, including extreme weight loss. He adds that woman who are considering the surgery and then have children to discuss the issues with their OB/GYN.

Tipping the scales

With those weight loss surgery myths busted, here’s some other benefits to consider:

• Fewer allergies and reduced asthma symptoms
• Improved mood and self-esteem
• Reduced joint pain
• Better sleep
• Improved heart health
• Diabetes remission

Begin your journey

We offer the support you need to complete a successful  weight loss journey . Our weight loss team will work hand-in-hand with you to create a personalized weight loss plan of care that is the right fit for your physical and emotional health. 

The journey to controlling your weight and well-being can be daunting, but at HCA Midwest Health, you don’t have to face this challenge alone. Our network of compassionate  bariatric surgeons  are here to guide you step-by-step on your journey toward reclaiming your health. Find a physician or take a weight loss quiz at  HCAMidwest.com/weightloss .