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How To Lose Weight Sustainably: A Five-Step Plan

Updated: Feb 2, 2023

Losing weight and keeping it off requires dedication and focus. Here is a five-step plan to demonstrate how to lose weight sustainably:

  1. Arrange a calorie deficit through diet and activity changes, keeping goals realistic and manageable. For example, start by cutting 500 calories from your daily intake and adding 30 minutes of physical activity daily.

  2. Keep a record of your diet and weight progress, and hold yourself accountable for slip-ups. It can be helpful to track your progress by writing down what you eat each day.

  3. Reward yourself for progress using non-food rewards such as a massage. shopping, or a high-five. It's important to celebrate your successes to feel good about staying on track.

  4. Ask friends or family to help you stay on track and set up an environment conducive to a healthy lifestyle. To do that may mean stocking your fridge with healthy food or scheduling regular exercise sessions with a friend.

  5. Don't hesitate to seek support from a professional or your community. Many support groups and resources are available to help you stay motivated and on track.

Lasting weight loss can be achieved with dedication and focus. Start by creating a realistic plan that targets diet and/or exercise changes to create a calorie deficit. Track your progress, reinforce your successes, and make sure to build a healthy environment with support from friends and family.


The five tips to show you how to lose weight sustainably were adapted from "Living SMART: Lifestyle Change Made Simple" by JC Klapow and SD Pruitt, 2018. and were used with permission.

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