Doctor measuring obese man stomach.

(© Kurhan -

Weight management is a crucial part of maintaining good health. Being overweight or obese can lead to various diseases that shorten lifespans. Understanding the science of weight loss can help you make healthier choices.

Excess weight can contribute to serious health issues like high blood pressure, Type 2 diabetes, and heart disease. These risks are present even in individuals with normal blood pressure, blood sugar, and cholesterol levels. Therefore, maintaining a healthy weight is important no matter what your scale says.

If you are trying to shed some weight, the Centers for Disease Control and Prevention (CDC) recommends losing about one to two pounds per week for sustainable weight loss. Losing five to 10 percent of your body weight can significantly reduce the risk of health problems like diabetes and high blood pressure. Let’s look at some keys that can lead to sustainable changes in your weight — and your overall health.

8 Strategies for Effective Weight Loss

Reduce Liquid Calories – Cutting back on drinks high in calories, like sodas and sweetened beverages, can be an effective weight loss strategy. Studies have shown that replacing high-calorie drinks with water or low-calorie alternatives can lead to significant weight loss.

Stay Hydrated – Speaking of fluids, drinking enough water is crucial for weight loss. It can help reduce hunger, aid metabolism, and burn fat. Drinking water before meals has been shown to aid in weight loss and appetite control.

man on sunny day drinking water
Photo by Nigel Msipa from Unsplash

Keep a Food Diary – Maintaining a record of your food intake can significantly aid in weight loss. It helps track your eating patterns and makes you more conscious of your diet choices.

Utilize Weight-Management Apps – Apps designed for weight management can be a helpful tool. They help track food intake and physical activity and provide motivational support.

Someone using a fitness app
Someone using a fitness app (Photo by Ketut Subiyanto on Pixels)

Increase Your Protein Intake – A protein-rich diet can help with weight management by enhancing satiety and reducing appetite. Incorporating protein-rich foods into your diet can aid in weight loss and prevent weight regain. Adding lean meats, poultry, fish, other kinds of seafood, and dairy products into your diet can help you improve your protein intake and keep you feeling full longer.

Cut Back on Refined Carbohydrates – Reducing the amount of refined carbohydrates you eat and focusing on complex carbohydrates can benefit weight loss efforts. Studies have shown that low-carb diets can lead to weight loss and improved heart health.

Low-Carb Diet
(© adiruch na chiangmai –

Eat More Fiber – Fiber plays a crucial role in weight management. High-fiber diets are associated with weight loss and improved digestive health. Increasing your intake of fruits, vegetables, and whole grains can aid in achieving your weight loss goals.

Regular Physical Activity – Exercise, in combination with dietary changes, is effective for weight loss. Regular physical activity improves overall health and supports weight management efforts. Finding an activity you enjoy and incorporating it into your routine is essential.

Women running on treadmill, working out
Running on a treadmill (© NDABCREATIVITY –

The Bottom Line

You can lose weight sustainably by balancing your diet, being physically active, and making lifestyle changes. Understand the science behind weight loss by making informed decisions, and being patient and consistent with your lifestyle adjustments.

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About Alexander Olumese, PharmD

Alexander Olumese is a DMV-based registered pharmacist and medical writer. He has over 10 years of experience with community and hospital pharmacies, as well as over 3 years within the pharmaceutical industry as a medical writer within medical affairs. He has a background in a variety of therapeutic areas. However, he specializes in cardiovascular disease, oncology, pain medicine, and infectious disease.

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