5 Steps to Lose Weight and Keep It Off (2024)

Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off.

Take it from people who have successfully maintained weight loss:

• 98% have modified their eating habits.
• 94% have increased their physical activity, especially walking.

1. Set realistic goals.
   Know where you are today so you know how to get where you want to be. Learn your body mass index (BMI). Set yourself up for success with short-term goals, such as “I will make lifestyle changes that will help me lose (and keep off) 3% to 5% of my body weight.” Short-term goals can seem more achievable and keep you on track toward your long-term goals.
2. Understand how much and why you eat.
   Use a food diaryor tracking app to understand what, how much, and when you’re eating. Being mindful of your eating habits and aware of your roadblocks can help you get real about your goals.
3. Manage portion sizes.
   It’s easy to overeat when you’re served too much food. Smaller portions can help prevent overeating. Learn the difference between a portion and a servingand how to keep portion sizes reasonable.
4. Make smart choices.
   You don’t have to give up all your favorite foods. Learn to make smart food choices and simple substitutions instead. Discover healthy snacks and how fruits, vegetables and whole grains help keep you fuller longer.
5. Be physically active.
   Physical activity is anything that gets your heart rate up, such as brisk walking. Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors.

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