Select Page

There’s no such thing as easy weight loss. Dropping those unwanted pounds takes a permanent life change, not a quick fad diet. Such changes are gradual, but the results are for a lifetime.


Have the Right Mindset


Starting weight loss requires being ready for it and understanding the underlying motivation. Furthermore, an important question for self-reflection is, “On a scale of 1-10, how committed am I to change my habits for the better?”


Set Achievable Goals


Losing 10 pounds in a week isn’t going to happen. Weight loss goals need to be realistic. Unfortunately, setting a lofty goal and then not reaching it leads to frustration. An attainable goal is to lose 1 to 2 pounds a week.


Set Both Process and Outcome Goals


Setting a weight loss goal of one pound per week is an outcome goal. A person also needs to select one or more process goals. For instance, a process goal might be walking every day for 30 minutes. Process goals are the key to making permanent behavioral changes.


Adopt Healthy Eating Habits


It can be challenging to know which foods promote a healthy weight. Try including these healthy foods in your diet:

  • Healthy fats, such as avocados, nuts, olive oil, and vegetable oil
  • At least three fruit and four vegetable servings per day
  • Lean meat and dairy
  • More whole grains and fewer refined grains


Maintain an Active Lifestyle


Adding regular exercise to calorie counting can provide a boost to any weight loss regimen. Current recommendations suggest getting at least 150 minutes of moderate activity per week. Don’t forget to supplement exercise with weekly strength training.


Get Social Support


Finding a fitness buddy or connecting with others who have similar weight loss goals can be uplifting and motivating. A support system also enables people to be accountable to each other.




Successful, long-term weight loss is never easy, but one doesn’t have to go it alone. Some tried-and-true strategies can help virtually anyone stick with their plan and recover from setbacks. Permanent weight loss is not just a quick fix; it’s a lifestyle change for the better.