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You are more likely to be successful at keeping the weight off when the changes you make to your lifestyle are healthy, realistic and sustainable. If a person is overweight or obese, even small amounts of weight loss 5 per cent of bodyweight, for example 5kg for someone that weighs kg can have a range of health benefits such as improved blood pressure, cholesterol and blood sugars.
Making changes to your diet and physical activity can also have health benefits that are independent of weight loss including increased energy, better sleep and reduced risk of depression. Every day we see new diets, programs and books telling us how to lose weight. It can be very confusing to know where to start. The tips below can help to make some small changes to your lifestyle which can make a big difference. This publication is provided for education and information purposes only.
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Healthy living. Facebook Youtube Twitter. Home Healthy living Healthy weight loss. Healthy weight loss The best way to lose weight and keep it off is to make small, achievable changes to your lifestyle. Even small amounts of weight loss can have a range of health benefits. Healthy eating tips.
Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
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Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all. You likely will have an occasional setback.
But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. Mayo Clinic does not endorse companies or products.
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Healthy Lifestyle Weight loss. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Weight loss: 6 strategies for success Follow these proven strategies to reduce your weight and boost your health. By Mayo Clinic Staff. Breakfast Calorie calculator Carbohydrates Check your weight-loss readiness Coping with weight-loss plateaus Counting calories Don't let the scale weigh you down Fast weight loss: What's wrong with it?