Gradual weight loss has intentional and unintentional causes. Planning a weight loss program that has gradual results is recommended by the American Heart Association for overweight and obese adults. Make small changes in your life, such as eating healthier foods and spending more time engaged in physical activity. Unintentional gradual weight loss has many causes, including stress, medication and other possibly serious health complications.
Calorie Counting
Gradually lose weight at the rate of 1/2 to 2 lb. a week by restricting your caloric intake. Cut 500 calories from your normal daily diet to lose 1 lb. a week. Small changes, such as skipping a liter of regular soda or not ordering super-size fries with your lunch, would accomplish that goal. Women should not consume less than 1,200 calories a day; men need to eat at least 1,500 calories a day.
Healthier Diet
Rather than count calories, consume healthful food from the five food groups, served in appropriate portions as recommended by the U.S. Department of Agriculture based on your weight, height, age and the amount of exercise you do. Whole grains, lean proteins, unsaturated fats, low-fat dairy products, fresh fruits and vegetables are healthy foods. As a general rule, healthy foods do not contain hydrogenated oils and high fructose corn syrup, nor artificial colors and preservatives. Switch to a high-fiber, low-sugar cereal for breakfast. Eliminate regular and diet soda consumption and drink fresh brewed iced tea or spring water instead.
Increasd Physical Activity
Increasing the amount of physical activity in your weekly schedule will cause gradual weight loss. Slowly increase the duration of your workouts over a period of months, until you perform 30 minutes or more of moderate-intensity cardiovascular activity at least three days a week. Add strength training for further weight loss. During a workout, you should break a sweat, but still have enough breath to hold a conversation.
Unexplained
Unexplained gradual weight loss at a rate of 5 percent over six to 12 months is cause enough to see a medical professional. Causes of unintentional weight loss include depression, eating disorders and dental problems as well as hyperthyroidism and cancer. At the doctor's office, anticipate questions about when the weight loss began, what medications and dietary supplements you take and any other notable physical or mental symptoms, such as hair loss or anxiety.
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