It sounds simple: To lose weight, burn more calories than you consume. But in real life, it rarely feels that easy.
Your body was designed to hold on to weight. That was protective for hunters and gatherers. But now, for many people, food is readily available. It's easy to take in more calories than you need. That can lead to unwanted weight gain — and attempts to lose extra pounds.
Daniela D. Hurtado Andrade, M.D., Ph. D., an endocrinologist, and Tara M. Schmidt, M.Ed., RDN, LD, a dietitian, spend their days helping people reach their healthy weights. Here, they explain how to overcome common barriers to weight loss.
Why is weight loss difficult?
If you suddenly start eating fewer calories than your body is used to getting, it will respond. Your brain will signal signs of hunger, and you might have strong food cravings. Your metabolism, which is how your body gets nutrients out of food, slows down.
This is why losing weight can feel so difficult — and why diets don't always work. "Most people lose a modest amount of weight — like 3% to 5% of their total body weight — and generally regain the weight back shortly after," Dr. Hurtado says.
Physical obstacles, like chronic pain or injuries, can make it difficult to be active. A busy lifestyle can make it hard to find time to exercise and cook meals at home. And certain health conditions or medications can make weight loss difficult overall.
The bottom line? For most people, excess weight is not the result of a lack of willpower. It's a chronic disease that can return, says Dr. Hurtado.
Tips for losing stubborn pounds
It's easy to get discouraged when trying to lose weight. But healthy and lasting weight loss is possible. Here's what Dr. Hurtado and Schmidt recommend:
- Aim to lose weight gradually. A rate of 1 to 2 pounds a week is a good guideline, says Schmidt.
Practice patience. Weight loss will vary from week to week. "Initially it will be higher because there's some water weight loss," says Schmidt. "And eventually it's going to plateau. You might have weeks where you lose more than 2 pounds, then weeks when you lose none."
Be gentle with yourself when weight loss seems to stall. Remember that plateaus are part of the process — and that reaching a healthy weight takes time.
Try to cut about 500 calories a day. 500 calories is about the amount in:
- One slice of loaded pizza from a pizzeria.
- A 16-ounce blended coffee drink with whole milk and chocolate syrup.
- A cup of whole milk and a big cookie.
But make sure you're eating enough. The number of calories you need depends on age, weight and activity level. In general, most women need 1,500 calories daily and men need 1,800 calories, Dr. Hurtado says.
- Keep a food diary. It can be helpful to keep track of what you eat and when. Don't forget to count the cheese you sampled while cooking or the extra-large serving of butter on your toast. Tracking helps you recognize habits and find places to make cuts.
- Pay attention to desserts, sugar-sweetened drinks and fried foods. These foods and drinks are high in calories that can lead to weight gain. Instead, fill your plate with foods that are high in nutrients and lower in calories, like fruits, vegetables, whole grains and lean protein.
Gradually increase your physical activity level. That could mean walking for 5 minutes and then adding another minute the next day. If you're already a daily walker, consider adding a second walk. Your activity can be anything you enjoy.
Build up to at least 150 minutes of weekly moderate intensity exercise. That's five 30-minute sessions a week.
- Check your exercise levels. You don't have to be breathless in order to exercise enough to lose weight, but you should be working at a moderate intensity level. A moderate level of intensity means that you can talk to someone while exercising, but you shouldn't be able to sing a song, Dr. Hurtado says.