How to Lose Weight and Keep it Off, According to a Doctor

How to Lose Weight and Keep it Off, According to a Doctor

Losing weight is a challenging journey, but shedding pounds — whether it’s a few or many — is one of the most common health and fitness goals worldwide. According to a survey by the CDC from 2013–2016, nearly 50% of Americans reported attempting weight loss within a 12-month span.

This desire to achieve weight loss has given rise to numerous strategies and methods. Some are grounded in solid science, while others are quick fixes promoted by questionable sources. Recent research published in the journal Obesity sheds light on the behavioral and psychological strategies that help individuals lose weight and maintain it long-term.

The study focused on participants who maintained a weight loss of 20 pounds or more for over three years. They shared common traits that set them apart, such as healthy eating habits, exercise routines, self-monitoring, and effective psychological coping strategies. These characteristics not only led to long-term weight-loss maintenance but also reduced the perceived effort needed to maintain their new weight.

“It’s no secret that maintaining weight loss over the long term is a challenge,” says Dr. Jason Doescher, Chief Medical Officer at MOBE, a health solutions company. “This study highlights the importance of a holistic approach to weight management that considers stressors, habits, sleep, and mental wellness. Successful weight loss isn’t just about diet and calories; it also involves exercise, sleep, and emotional health.”

1. Form Strong Habits

Long-term weight-loss success requires building strong, sustainable habits. This minimizes weight fluctuations and reduces the risk of regaining lost weight. The study found that those who were successful in their weight-loss journey formed strong habits around healthy eating and exercise.

“Attitude and effort are key ingredients to any success,” emphasizes Dr. Doescher. “Decide what you want, be honest with yourself, and be kind to yourself. Your choices shape your results.”

To build healthy habits:

• Stock your kitchen with fresh vegetables, lean proteins, and whole grains.
• Replace unhealthy habits with healthier alternatives. For example, if you tend to snack out of boredom, engage in a walk or a hobby instead. Replacing the habit is often easier than removing it entirely.
• Remember: Progress isn’t linear. Accept setbacks, learn from them, and continue making positive choices.

2. Self-Monitor Your Progress

Self-monitoring can significantly impact your weight-loss success. In the study, participants who tracked their weight using graphs, set calorie goals, and recorded workouts had greater success in maintaining weight loss.

“Creating a plan, setting incremental goals, and measuring progress helps maintain motivation,” says Dr. Doescher. “Success feels good and drives further success.”

Consider using an app like MyFitnessPal to track your meals and workouts. The key is to stay aware of your decisions and their impact on your journey.

3. Cope With Psychological Stressors

Weight loss and lifestyle changes can bring stress. Learning healthy coping mechanisms can alleviate this stress and keep you on track. Study participants found success through strategies like reflecting on past achievements and maintaining positivity even during setbacks.

“Celebrate every milestone, big or small,” advises Dr. Doescher. Recognize your accomplishments, and use them as motivation to keep going.

When facing stress, focus on what you can control. Identify the problem, seek solutions, and approach challenges with positivity and self-compassion.

The Bottom Line

Weight loss goes beyond simply managing calorie intake. Achieving long-term success involves a comprehensive approach that includes behavioral, psychological, and nutritional strategies.

“Maintaining a healthy diet and understanding our appetite require a mix of science and psychology,” says Dr. Doescher. “With knowledge of nutrition and mindful habits, we can control our diet, feel healthier, and achieve long-term weight maintenance.”

By forming strong habits, monitoring progress, and adopting effective stress-management techniques, you can achieve your weight-loss goals and maintain a healthy lifestyle for years to come.

Optimize Your Weight Loss Journey With These Proven Strategies
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