From the Guidelines
The most effective way to lose weight is to create a calorie deficit through a combination of healthy eating and regular physical activity, with a focus on sustainable lifestyle changes rather than short-term diets, as recommended by the most recent guidelines 1. To achieve this, it's essential to consume 500-1000 fewer calories than you burn daily, resulting in a sustainable weight loss of 1-2 pounds per week.
Key Components of a Weight Loss Plan
- Focus on eating nutrient-dense whole foods like vegetables, fruits, lean proteins, and whole grains
- Limit processed foods, added sugars, and excessive fats
- Practice portion control using smaller plates and measuring servings
- Include both cardio (150+ minutes of moderate activity weekly) and strength training (at least twice weekly) to burn calories and preserve muscle
- Stay hydrated by drinking plenty of water to help control hunger
- Prioritize adequate sleep (7-9 hours nightly) and stress management, as they affect hunger hormones and cravings
- Track food intake and physical activity to maintain accountability
Additional Considerations
- Weight loss medications like semaglutide (Wegovy) or orlistat may be appropriate for some individuals with BMI ≥30 or ≥27 with weight-related conditions, but should only be used under medical supervision as part of a comprehensive approach 1
- Structured, very-low-calorie eating patterns may increase the pace and/or magnitude of initial weight loss, but should be provided only by trained professionals in medical settings with close ongoing monitoring and integration with behavioral support and counseling 1
- Long-term comprehensive weight loss maintenance programs, including at least monthly contact with trained individuals and focus on ongoing monitoring of body weight and self-monitoring strategies, can help individuals maintain weight loss over time 1
From the FDA Drug Label
Use for weight loss in overweight adults, 18 years and older, when used along with a reduced-calorie and low-fat diet Purpose Weight loss aid
The best way to lose weight, according to the drug labels, is to use orlistat (PO) along with a reduced-calorie and low-fat diet 2. This approach is intended for weight loss in overweight adults, 18 years and older. Key points include:
- Using orlistat (PO) as a weight loss aid 2
- Combining the medication with a reduced-calorie and low-fat diet 2
From the Research
Effective Weight Loss Strategies
- A moderately reduced-calorie diet, increased physical activity, and behavior strategies are the most effective weight loss interventions 3
- The goal should be a modest weight loss of 5% to 10% that can be maintained long term 3, 4, 5
- Adults should engage in at least 150 to 300 min/week of moderate-intensity or 75 to 150 min/week of vigorous-intensity aerobic physical activity for substantial health benefits 3
Lifestyle Modification
- Comprehensive lifestyle modification programs can induce a loss of approximately 10% of initial weight in 16 to 26 weeks of group or individual treatment 4
- Factors associated with long-term weight control include continued patient-practitioner contact, high levels of physical activity, and the long-term use of pharmacotherapy combined with lifestyle modification 4
- Intensive lifestyle interventions for weight loss should consist of a reduced-calorie diet, increased physical activity, and behavior therapy 5, 6
Dietary Strategies
- An energy deficit is the most important factor in weight loss, and a low-calorie diet with a low fat or carbohydrate content has been recommended 7
- Some macronutrient composition-based diets, such as the ketogenic diet or high-protein diet, could be considered in some cases, although the potential risks and long-term effectiveness remain unknown 7
- Meal timing is also an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help to prevent obesity 7