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People with obesity may have a higher risk of certain health complications. For this reason, people with obesity may want to lose weight. Making dietary changes, exercising, and setting realistic targets are some ways of losing weight.
People generally gain weight by consuming more energy than they burn, so consuming fewer calories, or energy, can help.
However, other factors play a role, such as genetics, metabolism, hormones, the type of food a person eats, their body type, and lifestyle.
This article reviews some reasons to lose weight, the most effective methods, and medical interventions.
Today, health experts consider obesity an epidemic.
Every year, at least
According to the
Obesity affects some groups more than others. According to the CDC, the following groups had obesity from 2017–2020 in the United States:
- 49.9% of Black adults
- 45.6% of Hispanic adults
- 41.4% of white adults
- 16.1% of Asian adults
The health risks of overweight and obesity include:
- a higher risk of diabetes
- heart disease
- stroke
- certain types of cancer
If a person has overweight or obesity, some reasons to lose weight include:
- Improving overall health: Maintaining a moderate weight can help improve overall health and
prevent diseases such as type 2 diabetes. - Managing specific conditions: Symptoms of sleep apnea or type 2 diabetes, for example,
may improve or go away when a person loses excess weight. - Increasing fitness: A weight loss program that involves exercise can improve a person’s fitness and well-being, giving them more energy and stamina.
- Supporting treatments: For example, fertility treatment appears to be
more effective in females with obesity and polycystic ovary syndrome (PCOS) if they lose some weight before treatment.
Many diet plans make weight loss claims. It can be difficult to know if they are true.
Some are evidence-based, safe, and effective, but others are not. Many healthcare professionals, dietitians, and nutritionists agree that the best results tend to come from combining a sustainable, balanced diet with physical activity, especially in the long term.
Some diets to consider include the Mediterranean diet and DASH diet.
These diets prioritize:
- fruits
- vegetables
- lean proteins
- whole grains
- healthy fats
They minimize:
- added sugars
- refined grains
- trans fats
- ultra-processed foods
However, it is not always possible to know how effective a diet will be for losing weight.
Many factors determine how many calories a person should eat per day to lose weight.
Some of these factors include:
- desired weight loss
- desired speed of weight loss
- age
- sex
According to the
Daily recommended calorie consumption for males
| Age (years) | Sedentary | Moderately active | Active |
|---|---|---|---|
| 18 | 2,400 | 2,800 | 3,200 |
| 19–20 | 2,600 | 2,800 | 3,000 |
| 21–25 | 2,400 | 2,800 | 3,000 |
| 26–35 | 2,400 | 2,600 | 3,000 |
| 36–40 | 2,400 | 2,600 | 2,800 |
| 41–45 | 2,200 | 2,600 | 2,800 |
| 46–55 | 2,200 | 2,400 | 2,800 |
| 56–65 | 2,200 | 2,400 | 2,600 |
| 66–75 | 2,000 | 2,200 | 2,600 |
| 76+ | 2,000 | 2,200 | 2,400 |
Daily recommended calorie consumption for females
| Age (years) | Sedentary | Moderately active | Active |
|---|---|---|---|
| 18 | 1,800 | 2,000 | 2,400 |
| 19–25 | 2,000 | 2,200 | 2,400 |
| 26–30 | 1,800 | 2,000 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51–60 | 1,600 | 1,800 | 2,200 |
| 61–75 | 1,600 | 1,800 | 2,000 |
| 76+ | 1,600 | 1,800 | 2,00 |
If a person wants to lose weight, consuming fewer calories than the amounts listed above may help. It is important to follow a nutritious, well-balanced diet.
A person should check with a dietitian, nutritionist, or primary care doctor, if possible, before changing their diet.
A healthcare professional can ensure the person’s carbohydrate, protein, and fat ratios are suitable for good health.
A healthy, sustainable meal plan prioritizes nutrients. A poor diet and malnutrition can occur regardless of calories. A poor diet can also
When a person has reached their target body weight, they can gradually increase their daily intake of calories until they maintain their weight.
A person can successfully manage their body weight by combining a well-balanced diet with regular physical activity.
Getting adequate, quality sleep may also help a person manage their weight. A
There are many ways a person can manage their weight after losing weight. Some helpful options include:
- Avoiding restrictive diets: Too much calorie restriction can
slow the metabolism and alter hormones that regulate appetite. This can cause weight gain. - Getting regular exercise: According to a 2021 review, exercising for
225–420 minutes per week is associated with improved weight maintenance. - Eating more protein: Protein
can make a person feel full and reduce hunger. - Considering carbs: A low carb diet
may help with weight loss maintenance.
Weight loss efforts alongside mental health care and self-care may improve a person’s outcome.
A
Study authors state the primary cause of obesity is the inability to control overeating, so obesity should be treated as an eating disorder.
Supporting weight loss with psychotherapy can help mitigate the negative effects of issues arising from traditional diets.
Anecdotally, some people claim the following supplements help them lose weight:
- omega-3 products and fish oils
- chitosan, derived from shellfish
- green tea extracts
- some Chinese herbs
- bitter orange extract
However, according to the
Ephedra, which was once an ingredient in some weight loss supplements, is now banned because of safety concerns.
Further concerns include the sale of “fat burners” that do not have approval from the Food and Drug Administration (FDA).
Because the FDA does not regulate the quality or purity of supplements as it does for medications, some herbal supplements may not contain exactly what the label says.
The
Examples include:
The organization recommends finding a qualified and experienced instructor for these activities.
Bariatric surgery, also known as weight loss surgery, is a surgical procedure for people whose body mass index (BMI) is high enough that it puts them at risk of serious complications.
A doctor may recommend bariatric surgery if other weight loss strategies have not worked.
The procedure involves either reducing the size of the stomach with a gastric band or surgically removing part of the stomach.
In some cases, a doctor may recommend a type of gastric bypass surgery in which the small intestine is rerouted to a small stomach pouch.
This surgery considerably reduces a person’s appetite. They cannot absorb or digest food as fully as before.
Bariatric surgery can be an
The procedure
It is important for a person to aim for a body weight compatible with their height, sex, and age.
Learn how to calculate BMI and other ways to assess body weight.
In some cases, losing weight may create problems.
Weight loss happens when a person exerts more energy than they consume. This is called a negative energy balance. The body seeks stores of energy, starting with fat, to compensate for the shortfall.
If the body has little fat, more muscle and lean tissue are used for energy. This can lead to further health problems.
These health issues include:
- a
higher risk of osteoporosis reduced muscle mass and strengthproblems regulating body temperature- a lower ability to resist infections
A severe loss of body mass can be life threatening.
A person experiencing unexplained weight loss should talk with a healthcare professional to determine the cause and get treatment if needed.
Below are some commonly asked questions about how a person can lose weight.
How can a person with obesity lose weight fast?
The CDC recommends a person lose
A person with obesity can consider getting 150 minutes of moderate intensity physical activity per week and strengthening activities at least 2 days per week.
To lose weight, the United Kingdom’s National Health Service suggests aiming to get five portions of fruit and vegetables a day, swapping sugary drinks for water, and avoiding or limiting foods high in added sugar, such as highly processed foods.
How long does it take a person with obesity to lose 20 pounds?
The CDC recommends losing
With this guideline in mind, a person with obesity could lose up to 20 pounds in 10 weeks.
How much weight can I lose in a month if I am obese?
The CDC recommends losing
Considering this approach, a person with obesity could lose up to 8 pounds in 1 month.
If a person wants to lose weight, there are many factors to consider, such as age, sex, diet, activity level, and health conditions.
Reducing calories, getting regular physical activity, eating a nutrient-dense and balanced diet, and getting quality sleep can help people lose weight.
In some cases, a person may benefit from surgery, such as bariatric surgery, to lose weight.
However, too much weight loss can be problematic for a person’s health.
To avoid complications and support them in managing their weight, a person can talk with a healthcare professional before changing their diet and exercise routine.