What is the best way to lose weight?

Best Way to Lose Weight

The most effective weight loss strategy combines a calorie-restricted diet (creating a 500-750 kcal/day deficit, typically 1,200-1,500 kcal/day for women and 1,500-1,800 kcal/day for men), 150-300 minutes per week of moderate-intensity physical activity, and behavioral self-monitoring of food intake, weight, and activity. 1, 2

Core Dietary Approach

Create an energy deficit of 500-750 kcal/day below your maintenance needs. 1, 2 This translates to:

• Women: 1,200-1,500 kcal/day 1, 2
• Men: 1,500-1,800 kcal/day 1, 2
• Expected weight loss: 1-2 pounds per week, achieving approximately 10% body weight reduction at 6 months 1

The specific macronutrient composition (low-fat vs. low-carb) matters less than total calorie reduction—choose the approach you can sustain long-term. 1, 2 Comparative trials show no long-term superiority between different macronutrient distributions. 1

Practical Dietary Strategies

• Eliminate liquid calories from sodas, juices, and alcohol 1, 2
• Use portion-controlled servings or meal replacements to improve adherence, as obese individuals typically underestimate their calorie intake 1
• Focus on low energy-density foods (high water content like fruits and vegetables) while limiting high-fat and dry foods like crackers and pretzels 1
• Emphasize whole grains, lean proteins, fruits, vegetables, and low-fat dairy while limiting added sugars and sodium 1, 2

Common pitfall: Low-carbohydrate diets restricting total carbohydrate to <130 g/day are not recommended, as they eliminate important sources of fiber, vitamins, and minerals, and show no long-term superiority over other approaches. 1

Physical Activity Requirements

Start with 150 minutes per week of moderate-intensity aerobic activity (brisk walking), then increase to 200-300 minutes per week for long-term weight maintenance. 1, 2

• Target >10,000 steps per day 1, 2
• Physical activity alone is not effective for initial weight loss but is critical for maintaining weight loss long-term 1
• Brief 10-minute activity bouts are as effective as longer sessions and improve adherence 1

For weight maintenance after initial loss, 60-90 minutes daily of moderate-intensity activity (or 30-45 minutes of vigorous activity) is necessary. 1

Behavioral Strategies (Non-Negotiable)

Implement daily self-monitoring of:

• Food intake 1, 2
• Body weight (weigh weekly or more frequently during maintenance) 1, 2
• Physical activity levels 1, 2

Structured behavioral support requires high-intensity contact: at least 14-16 sessions in the first 6 months (weekly initially, then biweekly), followed by monthly contact for at least one year. 1, 2

Additional behavioral techniques include:

• Stress management and problem-solving for barriers 1
• Stimulus control (creating an environment conducive to healthy choices) 1
• Social support and accountability 1

Long-Term Maintenance Strategy

After achieving weight loss, expect gradual regain of 1-2 kg/year even with continued intervention—this requires permanent lifestyle modification, not temporary dieting. 2

Maintenance requires:

• Continued self-monitoring (especially weekly weighing) 1, 2
• Sustained high levels of physical activity (200-300 min/week) 1, 2
• At least monthly professional contact 1, 2
• Ongoing behavioral support 1

When to Consider Pharmacotherapy

FDA-approved weight loss medications (such as orlistat) may be added for individuals with BMI ≥30 kg/m² or BMI ≥27 kg/m² with weight-related comorbidities, always combined with diet and exercise. 3 Medications are adjuncts, not replacements, for lifestyle modification. 1

Critical Pitfalls to Avoid

• Relying on diet alone without physical activity and behavioral strategies—this approach has poor long-term success 2, 4
• Using nutritional supplements for weight loss—these have not been shown effective 2
• Expecting rapid results—sustainable weight loss is gradual (1-2 lbs/week) 1, 2
• Stopping self-monitoring after initial success—this is the most common reason for weight regain 1, 2
• Failing to address environmental and social factors that influence eating patterns 2

Algorithm for Implementation

1. Calculate your calorie target (1,200-1,500 for women; 1,500-1,800 for men) 1, 2
2. Begin 150 min/week moderate-intensity activity, progressing to 200-300 min/week 1, 2
3. Establish daily self-monitoring system for food, weight, and activity 1, 2
4. Arrange weekly professional contact initially, transitioning to biweekly then monthly 1
5. After 6 months of weight loss, shift to maintenance mode with higher activity levels and continued monitoring 1, 2