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May 13, 2022 · Fact checked by. Marley Hall. Weight management is a multi-faceted strategy that involves nutrition, exercise, hormones, mental health, sleep, and other lifestyle interventions to keep body weight at a level that allows the individual to live a comfortable, active, and productive life.
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- Overview
- Weight management strategies
- Nutrition tips
- Lifestyle tips
- Seeking additional support
- Summary
Sustainable weight management involves following a balanced diet, regularly exercising, and engaging in stress-reducing techniques. Certain strategies can help a person lose weight.
A healthy, balanced diet includes eating a variety of fruits, vegetables, and whole grains alongside healthy fats and protein sources. Regular exercise entails at least 150 minutes of moderate-intensity activity per week.
If a person’s goal is weight loss, certain strategies may also help, such as setting realistic goals and recognizing their attainment with nonfood rewards.
Learn more about weight management, nutrition information, and lifestyle tips.
If a person has overweight or obesity, the Centers for Disease Control and Prevention (CDC) recommend a gradual, steady weight loss of about 1–2 pounds per week. This is more likely to help prevent the lost weight from returning than quick weight loss.
The following strategies may help a person on their weight loss journey.
The National Institutes for Health (NIH) advises people to manage their portion sizes. The following tips may help with weight loss:
•eating a variety of fruits, vegetables, and whole grains
•including foods high in protein
•consuming nonfat and low fat dairy products
•including healthy fats
An eating plan for weight loss also excludes or limits the following dietary elements:
Exercise
According to the CDC, people should get at least 150 minutes of moderate exercise per week. Moderate intensity refers to activities that cause someone to breathe harder and make their heart beat faster, but it does not overwork them. An example is brisk walking. If an individual is new to exercise, they should check with a doctor before starting a new exercise plan. This is particularly important if they have diabetes, high blood pressure, or a heart condition.
Stress management
Managing stress can help a person lose weight. A 2018 clinical trial evaluated the effects of an 8-week stress management program on weight loss. The stress-reducing interventions included: •diaphragmatic breathing, which is breathing from the belly •progressive muscle relaxation, which is tightening and relaxing muscle groups, one at a time •guided visualization, which involves imagining scenes or events that promote relaxation These interventions had an association with a reduction in body mass index and lower levels of anxiety and depression.
A person may also consider asking a doctor for resource suggestions that could help with weight management.
This may entail referrals to a dietician and a community weight loss program. Such a program may help someone adhere to a suitable eating plan and exercise regimen, as well as track progress.
Developing a network of support sources that may include family members, friends, and local or online weight loss groups is also beneficial. This can provide encouragement, empathy, and motivation.
Learn 10 tips for successful weight loss.
Components of weight management involve following a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and regular exercise, such as brisk walking. It also entails engaging in stress-reduction techniques, such as diaphragmatic breathing.
Management strategies include making a commitment to lose weight, evaluating factors that promote weight gain, and setting realistic goals.
- Definition. The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic. The Mayo Clinic Diet is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones.
- Purpose. The purpose of the Mayo Clinic Diet is to help you lose excess weight and to find a way of eating that you can sustain for a lifetime. It focuses on changing your daily routine by adding and breaking habits that can make a difference in your weight, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day.
- Diet details. The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience. It focuses on eating healthy foods that taste great and increasing physical activity.
- Results. Weight loss. The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight.
May 18, 2021 · What are the stages of losing weight? Weight loss generally occurs in two stages — an early, rapid weight loss stage followed by a slower, longer period of weight loss. In some cases, weight loss...
Weight management refers to behaviors, techniques, and physiological processes that contribute to a person's ability to attain and maintain a healthy weight. [1] [2] Most weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. [3] .
Dec 7, 2021 · By Mayo Clinic Staff. Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity.
Weight Management. No matter what your goals are, we've got the science-backed support, tools, and guides to help you meet them.
