Healthy Long-term Weight Loss

Achieving long-term weight loss requires sensible goals, a support system and lifestyle changes. Success is different for everyone. You may need to lose 10 to 20 percent of your current body weight to reach your goal, while someone else may need to lose 20 to 30 percent of his body weight. Even modest weight loss of 5 to 10 percent yields health benefits, according to the Centers for Disease Control and Prevention.

Benefits

Frequent episodes of weight loss can negatively impact your immune function, according to a study led by Cornelia Ulrich, of the Fred Hutchinson Cancer Research Center. In this study, women were interviewed about their weight-loss history in the past 20 years and those who reported frequent episodes of weight-loss had decreased natural-killer-cell activity compared to women with fewer episodes and considered weight-stable. Yo-yo dieting can also affect self-esteem and increase risk for high blood pressure and diabetes. Losing weight improves health and affects risk for diabetes, coronary disease and even cancer, but Ulrich and colleagues suggest using a sensible approach that combines positive dietary changes with regular exercise.

Setting Realistic Weight-loss Goals

Evidence confirms that losing weight gradually and steadily, about 1 to 2 lb. per week, will lead to successful long-term weight loss, according to the Centers for Disease Control and Prevention. Although some people have found success using diet programs, you should make lifestyle changes that address eating habits and physical activity for healthy weight loss. Reduce calories daily by 500 to 1,000 via diet and exercise to lose 1 to 2 lb. per week. Aim for 60 to 90 minutes of exercise most days of the week.

Facing Eating Habits

Maintain a food record or diary. Eating too fast, cleaning your plate and skipping meals can make you gain weight, according to the Centers for Disease Control and Prevention. You will become more aware of your eating habits with a food diary, especially when you are stressed and turn to behaviors that do not support your efforts. When you miss a weekly goal, a food diary has information that you and your doctor can use to assess your behavior, food portions and nutritional intake. Keep your food record in a memorable place, so you will remember to write down food, beverages and activities each day.

Choosing Alternative Foods

Simple changes such as choosing foods that are lower in calories and fats can jump-start weight loss. Try low-fat milk instead of whole; reduced-fat or fat-free cheese as a substitute for regular cheese; primavera rather than Alfredo pasta; Canadian bacon instead of sausage; and egg whites as an alternative to whole eggs, according to the National Heart, Lung and Blood Institute.

Recommendations

You may have to consider several factors in your life before you commit to a long-term, weight-loss program. If you have not committed to a long-term goal, but would like to and do not know where to start, speak to a dietitian or enroll in a behavioral-based program, suggests Mayo Clinic. These resources can help you manage behaviors that do not support your efforts to lose weight.