Medically reviewed by Jonathan B. Jassey, DOMedically reviewed by Jonathan B. Jassey, DO
Weight management involves using sustainable techniques, behaviors, and processes to achieve and maintain a weight and body composition that's right for you. Learning how to manage your weight is a key strategy for staying fit and lowering your risk of developing certain health conditions.
Research suggests that more than one in three adults in the United States lives with obesity or is overweight, while about 17% of children are affected. These conditions have been linked to increased risk of other health concerns, such as heart diseases, diabetes, and fatty liver diseases.
Weight management—whether you need to lose, gain, or maintain your weight—isn't always easy, but there are several strategies you can implement to reach your goals successfully.
To manage weight effectively, it’s helpful to understand what causes weight gain in the first place. Weight gain primarily occurs when the amount of energy you take in (in the form of calories from food) exceeds the amount of energy your body expends (such as through exercise or daily activities). The body ultimately stores the excess energy as fat, which can often increase the number you see on the scale.
However, your diet isn't the only thing that dictates your weight. Other factors can also influence weight gain, such as genetics, the state of the gut microbiome (all the microbes, including bacteria, fungi, and viruses, in your gastrointestinal system), and environmental and behavioral factors.
In other words, weight gain can be a bit more complex than simply the direct relationship between energy intake and expenditure. Therefore, a weight management strategy that works for one person may not work for another.
Finding what works for you can sometimes be a challenge. It's important to stay patient with yourself, implement the following strategies, and work with your healthcare provider for additional support in reaching your goals.
One way to ensure your energy expenditure matches your energy intake is by being more physically active and exercising. This way, your body burns off excess calories instead of storing them as fat.
Experts currently recommend adults get at least 150 minutes of moderate physical activity weekly. This includes aerobic activity (e.g., cycling and running) and anaerobic activities (e.g., weight lifting). Physical activity helps manage weight and can improve your focus and mood, among other benefits.
What you eat often matters just as much as how much you move your body. In some cases, physical activity alone may be less effective in reaching your goals unless paired with a proper eating plan.
To achieve and maintain a weight that's right for you, your diet may include nutrient-dense, low-calorie, and fiber-rich foods to keep you satiated and reduce inflammation. Experts also recommend limiting refined or ultra-processed foods and drinks, particularly if your goal is to improve body composition, encourage weight loss, or reduce your risk of health conditions.
It's best to work with your healthcare provider or nutritionist for an individualized eating plan fit for your needs. However, these foods can be a starting point of what to add (or limit) in your next meal.
What To Eat | What To Avoid |
Legumes | Baked goods |
Greek yogurt | Deep-fried foods |
Eggs | White bread |
Fish | Processed grains |
Poultry | Candy or chocolate |
Whole grains | Alcohol |
Nuts and seeds | Soda |
Fruits | Sugary fruit juices |
Vegetables | Artificial sweeteners |
Portion control is also helpful for weight management. However, this is not the same as highly restrictive dieting or starvation. The goal should be to limit your food energy intake to just as much as your body needs while still enjoying your meals and getting the right nutrients from them.
A registered dietitian (RD) or registered dietitian nutritionist (RDN) can help you determine the right amount of food suitable for your health and body's needs. MyPlate recommends filling half of your plate with fruits and vegetables, a quarter with carbohydrates (e.g., whole grains), and the final quarter with lean proteins, such as chicken or tofu.
Drinking water can support weight maintenance by boosting metabolism, facilitating exercise, aiding digestion, and curbing appetite. It’s also a calorie-free way to hydrate.
Hitting your hydration goals daily can sometimes be a challenge. Getting a reusable water bottle to take with you can be a helpful way to remind yourself to drink enough water throughout the day.
Studies that assessed the effects of meal timing on weight have linked late-night eating (such as eating just before bed or snacking after dinner) to a higher risk of gaining weight.
There are several explanations for this, including reduced energy expenditure at night, circadian misalignment (when your sleep cycle falls out of rhythm), and increased appetite the following day.
Research suggests intermittent fasting (IF), which involves alternating between periods of eating and periods of fasting, can help with weight management. One study that surveyed 147 people practicing IF for 1-6 months found that about 94.5% of the survey respondents lost weight. The average weight loss ranged from 1 kilogram (kg), or 2.2 pounds (lbs), to 10 kg, or 22 pounds.
You can practice different types of IF, such as fasting all day once, twice per week, time-restricted feeding (eating within an 8-hour eating window and fasting for the other 16 hours).
While studies suggest that this method is effective, it’s advisable to speak with your healthcare provider before trying out intermittent fasting to be sure it won’t negatively affect your health.
Stress is a risk factor for several underlying health conditions, including obesity. Everyone experiences some stress from time to time, but excessive stress can cause hormonal changes, food cravings, and changes to your thinking or decision-making abilities. These factors can encourage you to eat more than your body needs and raise the risk of unintended weight gain.
Consider strategies like yoga, journaling, and spending time in nature to help manage stress.
How well you sleep and how long you're getting rest are also crucial to weight management. Experts recommend getting anywhere from 7-9 hours of sleep to help your body recover, aid digestion, and reduce stress levels.
Sleep deprivation (or not getting enough sleep) can raise your risk of health concerns like obesity, high blood pressure, and depression.
To ensure you get the best out of your weight management plan, here are some tips for success:
Consider the popular acronym SMART when putting together a weight management plan. This strategy is often used in goal-setting and can be applied to your health, too. A SMART weight management plan is specific (S), measurable (M), achievable (A), realistic (R), and time-bound (T).
Weight management isn't easy, and sticking to your goals takes time, commitment, and hard work. However, these tips can help you implement your plan into your daily life:
There are days when you may not be as motivated or eager to stick with your weight management efforts—and that's okay. Here are some tips that can help you stay committed and successful in your goals:
Weight management can be challenging, but you don’t need to do it alone. If you find that you haven’t lost weight or find it difficult to maintain your weight, consider seeking help from your provider, or several.
A healthcare team that includes your primary care provider, registered dietitian (RD) or registered dietitian nutritionist (RDN), therapist, and fitness expert can support and guide your journey and help you meet your goals.
Weight management is an important aspect of healthy living, as it can lower your risk of developing certain health conditions and improve your overall quality of life. Some effective weight management practices include being physically active, eating nutritious foods, and managing stress.
Sticking to a weight management plan is difficult. Involving your loved ones, talking to your healthcare team, and celebrating your milestones can help keep you motivated.
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2024-08-25T14:14:21Z dg43tfdfdgfd