There is no single best diet for weight loss. Studies comparing popular diets find that the one you can stick to matters more than the type. What works is a set of habits that reduce how much energy you take in, kept up over months.
Aim for a realistic pace
US health guidance suggests aiming for about 1 to 2 pounds (0.5 to 1 kg) a week. People who lose weight at this pace are more likely to keep it off. Losing just 5 to 10% of your body weight can lower blood pressure, improve blood sugar and reduce joint pain.
Habits that make the biggest difference
- Cut sugary drinks and limit alcohol. Soda, sweet coffee drinks, juice and alcohol add a lot of calories without filling you up.
- Include protein at every meal, such as eggs, yogurt, beans, fish, chicken or tofu. It helps you feel full and protects muscle while you lose weight.
- Fill half your plate with vegetables and choose whole grains. Fibre adds volume with few calories.
- Watch portions of energy-dense foods such as fried food, pastries, cheese and nuts. A smaller plate helps.
- Cook more and eat out less. Restaurant meals are usually much larger than home portions.
- Track what you eat, at least for a few weeks. People who keep a food log tend to lose more weight.
Move more
- Aim for at least 150 minutes a week of moderate activity such as brisk walking.
- Add strength exercises on 2 days a week to keep muscle.
- Everyday movement counts too: take the stairs, walk while on calls, park further away.
Exercise alone usually leads to modest weight loss, but it’s one of the best predictors of keeping weight off.
Sleep and stress
Short sleep increases hunger hormones and cravings. Aim for 7 or more hours a night. Stress can drive comfort eating, so find other ways to unwind, such as a walk, calling a friend or a hobby.
What to avoid
- Very low calorie diets (under about 800 calories a day) unless supervised by a doctor.
- Skipping meals and then overeating later.
- Weight-loss supplements with big promises. The FDA has found hidden prescription drugs in many of them.
When to see a doctor
See a doctor if you’ve gained or lost weight without trying, if you have a condition such as diabetes or heart disease, or if you’ve tried hard and still can’t lose weight. Medical causes such as an underactive thyroid can be checked, and some people qualify for weight-loss medicine. If thoughts about food or weight are causing you distress, talk to a doctor about that too.
Stuck after a good start? Read why weight-loss plateaus happen and how to get past them.
More in our Weight Management guide: all our articles on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.
