Weight loss can feel overwhelming, but it’s doable. Discover how to lose weight, tips for getting started, and how to hit your goals in a healthy way.
If you have excess weight or obesity, losing weight can help lower the chances of developing health problems like type 2 diabetes, heart disease, and sleep apnea. It can also help you manage existing weight-related medical issues and improve your quality of life.
Weight loss isn’t always easy or straightforward. But there are many strategies you can use to lose weight in a healthy, sustainable way, including lifestyle changes and medication.
How long does it take to lose weight? What is the best way to lose weight? What’s the best food to eat to lose weight? You’re not alone in wondering about these things — and we have answers.
In this weight loss guide, we’ll cover all the basics of weight loss, including step-by-step guidance on how to start losing weight.
Weight loss might sound pretty simple at first. When you burn more calories than you consume (known as being in a calorie deficit), your body doesn’t get the energy it needs from food, so it turns to stored fat as an energy source instead.
To get into a calorie deficit, you can eat fewer calories and increase the amount of calories you burn by exercising more.
But calories in versus calories out doesn’t tell the whole story. There’s actually a lot more that can affect your weight — and how easily you’re able to lose it.
Factors that influence weight loss include:
Genetics. Your genes may impact how much weight you lose over time, where your body stores fat, and even your risk of developing obesity in the first place. This last one may be especially true for women.
Sleep. You probably know firsthand that sleep deprivation can lead to low energy. But sleep — or lack of it — can also make weight loss harder. Not logging enough shut-eye can mess with your appetite and metabolism — and zap any motivation to hit the gym.
Environment. Your environment can make it harder to lose weight. For example, perhaps healthy foods are expensive and sidewalks non-existent in your city. Or maybe you work night shifts or usually socialize with behaviors that can lead to weight gain, like drinking alcohol or going to happy hour.
How can I lose weight while still maintaining my lifestyle? Our guide on how weight loss works dives into more detail.
It’s worth repeating: weight loss and weight management aren’t simple math equations.
Here are some things to keep in mind if you’re looking to lose weight:
Weight loss isn’t just a matter of willpower. Why is it so hard to lose weight? Your genetics, environment, health conditions, medications, and factors like sleep and stress can all affect your weight. So, cut yourself some slack! But don’t be afraid to seek support and guidance from a healthcare professional.
Slow and steady weight loss wins the race. Rapid weight loss isn’t always healthy. The Centers for Disease Control and Prevention (CDC) says that those who lose about one to two pounds a week are more likely to keep it off than folks who lose weight quicker. So focus on gradual, consistent weight loss for best results.
Weight loss plateaus can happen. This is when weight loss slows or grinds to a halt. It’s frustrating but common. To break past a weight loss plateau, try switching up your exercise routine, examining your diet, and prioritizing rest.
Getting personalized support from registered dietitians, personal trainers, or healthcare providers can also help keep your weight loss efforts going strong.
There’s no one best way to lose weight. In fact, there’s a long list of ways, and the best methods vary from person to person.
Having said that, these tips for how to lose weight will apply to almost everyone.
Eating nutritious foods can help you reduce your overall calorie consumption and feel satisfied and energized while doing it.
You don’t need to count calories, stick to weight loss meals, or follow a plant-based, low-carb, or low-fat diet. There’s no single best diet for weight loss.
Instead, focus on eating whole foods and get a variety of:
Fruits and vegetables
Complex carbohydrates and whole grains like brown rice, oats, and quinoa
Lean protein like chicken, fish, and tofu
Healthy fats like avocados, olive oil, nuts, and seeds
One key piece of weight loss nutrition advice: Eat more protein.
Research shows protein can increase satiety — i.e., help you feel fuller. Plus, a high-protein diet can help you lose weight, retain fat-free mass (like muscle), and avoid regaining lost weight. Wondering how to lose fat? Protein is a critical part.
Consider lean protein sources like:
Chicken
Turkey
Fish
Eggs
Tofu
Tempeh
Check out our weight loss diet plan for women for meal inspiration.
Can you lose weight without exercise? Yes, but exercise is extremely beneficial.
Regular physical activity can help you not only burn more calories but also build muscle and improve your heart health, sleep, and mood — just to name a few perks. So, if you can, getting more movement is huge for your weight loss efforts and overall well-being.
General guidelines recommend a mix of:
Cardio. If weight loss is the goal, aim for 150 to 300 minutes of moderate-intensity aerobic exercise a week or 75 to 150 minutes of vigorous-intensity cardio a week. This can include brisk walking, jogging, cycling, or swimming.
Strength training. Try to do at least two muscle-strengthening sessions a week. This can include bodyweight exercises, weight lifting, or using resistance bands or gym machines.
FYI, research suggests that a combination of cardio and strength training may be best for weight loss compared to doing one type of exercise alone.
You can also consider adding exercises to improve your flexibility and balance, such as yoga, pilates, or stretches.
Beyond structured exercise, try incorporating more general movement into your day. This could include:
Taking a morning walk
Standing during phone calls or meetings
Doing physical chores or yard work
Check out our workout plan for weight loss for an idea of what one week of workouts could look like.
As mentioned, not getting enough sleep can make weight loss harder. To help, aim for at least seven hours a night.
To improve your sleep and hit that number, try:
Waking up and going to bed at the same times each day — and yes, that includes weekends
Avoiding screens one to two hours before bed
Exercising regularly
Doing your workouts earlier in the day, not right before bed
Getting breathable bedding or a pillow that suits your preferred sleeping position can help too.
For some, weight loss medication can be an important step toward healthy weight loss.
Weight loss drugs are prescribed alongside diet and exercise. They work in different ways, but many can help by curbing cravings or suppressing appetite.
Weight loss medications include:
Semaglutide, including Ozempic®, Wegovy®, Rybelsus®, and compounded semaglutide
Tirzepatide, including Mounjaro®, Zepbound®, and compounded tirzepatide
Topiramate, including the brand-name version Topamax®
Contrave®, a combination of bupropion and naltrexone.
If suitable, a healthcare provider can walk you through your options, including the pros, cons, and side effects to know about.
Curious about compounded semaglutide? We cover Everything You Need to Know about Compounded Semaglutide.
As well as all the info above, there are a few weight loss tips to keep in mind to make your journey a little easier:
Drink more water. Drinking more water can help you feel fuller and cut down on sugary soft drinks or alcoholic beverages, so it can be an easy way to lose weight. A 2022 review of studies found that drinking a bottle of water before meals could improve weight loss by two to five pounds over three months.
Lower your stress levels. Weight loss itself can be stressful, but so can many things in life. And stress can affect your weight, sleep, and overall health. Try stress-management techniques like meditation, exercise, and journaling. If you’re struggling with mental health issues like anxiety or depression, reach out to a healthcare provider for support and treatment options.
Build healthy eating habits. Healthy eating habits that support weight loss include not skipping meals, planning meals ahead of time, and practicing portion control to avoid overeating. For this last one, strategies like eating slowly and using smaller plates can help you eat healthy portion sizes.
Losing weight can have a hugely positive effect on your health — but it’s not without health and safety considerations.
Here’s what to keep in mind:
You may lose some muscle. Where do you lose weight first? That’s actually a bit of a trick question, as the answer is different for everyone. But unfortunately, losing muscle as you lose fat is a risk. To minimize this, try eating plenty of protein and doing regular strength training.
Exercise can cause injuries. You might be worried about injuries if you’re new to exercise (or even if you’re not). Starting slowly and gradually building your strength and fitness level can help you avoid getting hurt. Consider looking to a trainer or group exercise instructor to ensure you’re sticking with moves that are right for your body.
Medications can have side effects. Just like any medication, weight loss drugs can come with side effects. For example, common side effects of weight loss injections like semaglutide include nausea, vomiting, and diarrhea. Your healthcare provider will go over what to expect and how to manage any side effects that pop up.
Now that you know the basics (and then some) about weight loss, it’s time to get started. Here’s our best advice on what to do next.
A goal without a plan is just a wish, right? But the first step is setting that goal.
Wondering, What weight should I be? When it comes to weight loss goals, a healthcare provider can let you know what a healthy weight or body mass index (BMI) would be for you and how much weight you might consider losing to improve your health.
Want to know now? Check out the Hers BMI Calculator.
Besides a long-term weight loss goal, think about setting short-term goals to keep yourself motivated along the way. This could include losing a smaller amount of weight by the end of the year or non-weight related goals, like going to one group exercise class a week or adding a new healthy snack to your shopping cart.
Zoom out and think about your overall “why” for weight loss too. This could be a long-term health benefit, such as reducing your chances of health problems like hypertension (high blood pressure). Or it might be a day-to-day benefit, like being able to play with your children in the backyard.
You don’t need to overhaul your diet and exercise routine overnight. In fact, changing too much too fast can feel overwhelming and backfire.
Instead, pick one or two healthy habits you’d like to build, and get comfortable with them before implementing other habits.
For instance, you might start by adding an extra serving of vegetables to every meal. Once that feels natural, maybe you turn your attention to exercise and try making a lunch-break walk part of your routine.
Share your weight loss goals with loved ones. You can benefit from their support, and they can join in cooking healthy meals or heading out on a weekend bike ride.
Outside of friends and family, don’t hesitate to seek support from healthcare professionals. They can recommend the best weight loss methods for you, taking into account any issues like joint pain or asthma, and suggest treatment options like weight loss medication.
To kickstart your weight loss journey, connect with a licensed healthcare provider on Hers. You can get personalized weight loss plans, expert advice, and behavior change tools — all from your phone or web browser.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
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