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Are you tired of struggling with excess weight? Do you find it challenging to shed those stubborn pounds and maintain your desired weight? You’re not alone! Losing weight can be a daunting task, but with the right knowledge and strategies, you can achieve your weight loss goals and keep those pounds off for good.

How to Lose Those Pounds and Keep Them Off

In this article, we will explore various methods, expert tips, and practical advice on how to lose those pounds and maintain a healthy lifestyle. Whether you’re looking to lose a few pounds or embark on a significant weight-loss journey, this comprehensive guide will provide you with the information you need to succeed.

How To Lose Those Pounds And Keep Them Off

Weight loss is a topic that many individuals struggle with. It’s not just about achieving a certain number on the scale; it’s about improving your overall health and well-being. Losing weight requires dedication, patience, and a willingness to make lifestyle changes. By understanding the fundamentals of weight loss and implementing healthy habits, you can embark on a successful weight loss journey.



*All individuals are unique. Your results can and will vary.

Aim to lose one or two pounds a week.

If you are to lose weight gradually and consistently (one to two pounds per week), you are more likely to keep it off.

Your pace of weight reduction may predict the amount of weight you lose. Losing more than two pounds weekly for many weeks is considered rapid weight reduction. Compared to fast weight loss, slow weight loss results in more pounds of total fat loss and a lower body fat percentage, or the body’s fat ratio to lean weight[1].

While many want to lose weight quickly, even moderate weight reduction (5-10% of total weight) has resulted in health advantages such as improved blood pressure, cholesterol, and blood sugar.

Don’t weigh yourself daily

Scale freight is one of the most common issues individuals have while attempting to reduce weight, particularly if they are trying to drop the extra pounds. They’ll begin weighing themselves daily. Then they get disappointed when they do not see everyday development. Weight loss isn’t something that happens overnight.

You should expect a continuous drop in weight weekly. It is typical for fluctuations to occur from day to day. Tracking your weight once a week should help you see what’s going on.

Limit processed foods

Packaged foods are heavy in sodium, fat, and sugar, so avoid them as much as possible. Choose your top five processed items, whether cookies, crackers, chips, or candies, and gradually reduce your intake. If you eat seven of these foods weekly, reduce it to six[2].

Drop another food each week until you’re down to one or two. Replace them with healthy alternatives, such as strawberries, Greek yogurt with fresh berries, or natural peanut butter with an apple.

Understanding what to eat to lose weight empowers you to make informed dietary choices that contribute to your weight loss goals.



*All individuals are unique. Your results can and will vary.

Walk more

Most people love to drive everywhere, even distances they can easily walk. Here is what you can do to burn those extra calories instead of gas. If your errands are less than a mile away, walk to do them. Alternatively, instead of parking your vehicle each time, park it where you can walk and carry out multiple errands within that area.

Adults should acquire at least 150 minutes of moderate-intensity aerobic exercise each week, or 75 min vigorous-intensity aerobic activity per week, according to the US Department of Health and Human Services.[3]

Watch what you drink.

Try a nutritious smoothie instead of fruit juice, which is sometimes high in sugar. Smoothies are a far better alternative to fruit drinks because they retain the fiber from fruits and vegetables, making them more satisfying and nutritious. However, not all smoothies are made equal. Making a smoothie with a proper mix of protein, carbohydrates, and healthy fats is recommended.

That means not filling it with fruit. Protein powders, low-fat milk or unsweetened almond milk, Greek yogurt, or oats are good muscle-building protein sources. Dark, leafy greens, frozen cauliflower, and other vegetables provide bulk and fiber. To add healthy fats to your smoothie, top it with chopped almonds.

Eat your smoothie in a bowl with a spoon rather than sucking it down with a straw to enhance satiety. When you chew a food, you produce more saliva, which signals to the brain that your gut needs to prepare for digestion. Because drinking does not necessitate such digestion, the body does not register that it is full as quickly.

Stay hydrated

You may sometimes mistake thirst for hunger, causing you to consume more food than you need. As a result, it’s critical to keep hydrated and consume water throughout the day.

Water is also essential for improved digestion and a faster metabolism. You’ve undoubtedly heard that drinking eight glasses of water daily is the golden rule. However, the quantity of water that each individual should drink varies substantially.

Physically active people taking certain drugs or suffering from a viral disease should drink extra water. The best approach to staying hydrated is to drink water anytime you feel thirsty and to sip water before, during, and after an exercise. Consume more water-rich fruits like watermelon and vegetables to keep hydrated[4].

Consider weight loss surgery.

The form and function of your digestive tract are altered during weight loss surgery. This procedure may help reduce your weight and manage obesity-related medical issues.

Bariatric surgery at West Medical is the most common weight-loss surgery. There are many surgical techniques available, but they all help you lose weight by reducing the amount of food you may consume. Some operations can decrease your ability to absorb nutrients[5].

Weight reduction surgery is one component of a comprehensive treatment strategy. Your therapy will also involve dietary recommendations, exercise, and mental health counselling. To attain your weight-loss objectives, you must be willing and able to stick to this long-term approach.

Whether you’re considering weight-loss surgery, you’ll consult with various professionals who will help you determine whether the procedure is right for you.

Keep a journal

Once you’ve dropped the weight, you’ll want to concentrate on keeping it off, which will require a lot of willpower. We’ve discovered that keeping track of your progress is the most effective approach to remain on track. Keep track of your progress by noting what you eat each day. Several excellent apps are available to help you achieve and keep your objectives.

Don’t make any changes after you’ve reached your ideal weight. Take note of what you’ve done to get to this point. Maintaining your weight loss requires a lifestyle change, and you must stick to the new lifestyle, or your weight will begin to creep back up.



*All individuals are unique. Your results can and will vary.


Losing those pounds and maintaining weight loss is an achievable goal with the right strategies and mindset. By setting realistic goals, adopting a balanced diet, incorporating regular exercise, and making sustainable lifestyle changes, you can successfully lose weight and keep those pounds off.

Remember, the journey to a healthier you is not just about the number on the scale but also about embracing a positive relationship with food, nurturing your body, and prioritizing self-care. Stay motivated, seek support when needed, and celebrate your achievements along the way.

Frequently Asked Questions

Q: How quickly can I expect to see results when trying to lose weight?

A:The rate of weight loss varies from person to person. It’s important to focus on gradual and sustainable progress rather than rapid results. Aim for a weight loss of 1-2 pounds per week for long-term success.

Q: Are there any specific foods I should avoid when trying to lose weight?

A:While there are no specific foods to completely avoid, it’s important to limit your intake of processed foods, sugary snacks, and beverages high in calories. Focus on nourishing your body with nutrient-dense foods.

Q: Can I lose weight without exercising?

A:While it’s possible to lose weight without exercise by creating a calorie deficit through diet alone, incorporating physical activity into your routine offers numerous health benefits and can enhance weight loss efforts.

Q: How can I avoid regaining the weight I’ve lost?

A:To maintain your weight loss, continue practicing the healthy habits you’ve developed during your weight loss journey. Be mindful of your eating habits, stay active, manage stress, and regularly assess and adjust your routine as needed.

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5 sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] How to Decrease Body Fat Percentage:
[2] How to Choose Healthy Packaged Foods:
[3] President’s Council on Sports, Fitness & Nutrition:
[4] 6 Smart Tips for Staying Hydrated Throughout the Day:
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Emily Maus, RD, CLE

Emily Maus is a women’s hormone registered dietitian and content creator with passion for making research backed information attainab