The short answer is yes! People who lose weight can maintain it without losing any physical or mental activity, just by staying active. As long as they’re eating, walking, or engaging in other basic activities, they’ll never lose any weight. For most Americans, this can usually be accomplished by being active — from simple exercise, to weight lifting, to weight training programs. But many people are stuck when they set out to lose weight. They find that their diet or exercise strategy isn’t working for them. If they’re in a state of overfatness (with excess calories in and fat stores in their organs), they’ll find themselves craving more calories, getting fatter, or both.
Do you need to lose weight? How much weight loss is ideal?
No, the ideal weight loss is less than 10% of body weight. In our research, people who were able to lose 10% of their body weight lost an average of 9 pounds.
We typically advise people who are seeking weight loss to do weight training for three to five months. For the rest of their lives they shouldn’t diet. And as long as the diet is active and doesn’t include fast food, they need to eat less than 2,000 calories a day.
Some people who are unable to lose weight — who want to have a higher BMI – also have very high levels of fat in their abdominals which are very associated with high blood pressure, and heart disease. When they diet, these high levels of body fat will cause more of those heart attacks and strokes.
What is the best way to lose weight?
That’s a great question! There’s no one-size-fits-all answer. All individuals will need support — and all needs will vary from person to person. As an initial step, focus on losing weight and making regular, healthy changes, not on trying to lose weight.
Our dieticians are trained to help the individual lose weight, not only because this type of support has long-term benefits in health, but also because this may help improve the individual’s overall lifestyle. It can also help them maintain a healthy and normal weight. The goal is weight loss of 10% to 20% of body weight — which is not only in your BMI, but also in your waist circumference.
For example: The average U.S. BMI at age 18 is 23.7. To lose 1 lb. (about 1.5 kg) for an adult, an individual
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