How to lose weight and keep it off long-term

Losing weight involves eating right - the right balance of healthy fats, carbs, and proteins and cuts out processed foods. 

The eating plans that are most recommended by dietitians include the DASH diet and the Mediterranean diet. A regular diet of processed, simple sugars that spike our blood sugar levels can easily lead to weight gain.

Cut out processed carbs and sugars

We should limit or cut sugar and processed carbs out of our diet. Most processed foods are made up of simple carbs, which can be digested quickly. This leaves us full for a shorter period of time and can lead to overeating and weight gain.

It also spikes blood sugar levels, which over time can strain arterial walls and hinder the body's ability to control insulin. This can lead to conditions like type 2 diabetes and heart disease.

Eat the right carbs: Fiber and resistant starch

Complex carbs are important because we process them slowly, which can leave us feeling full for longer and stave off hunger pains. They are also proven to help protect against coronary heart disease. 

Fiber and resistant starch are two types of complex carbs that we should include in our diet. Foods that are a good source of both include peas, lentils, beans, whole grains and cold pasta.

Eat more vegetables

Vegetables are low in calories and high in fiber, which means we can eat a lot, feel full and not spike our blood sugar levels.

Leafy greens, especially, are loaded with essential vitamins and minerals. This can help reduce the risk of nutrient deficiencies.

Limit saturated fats

Saturated fats are most ubiquitous in processed foods including meats, cheeses and baked goods. These calorie-dense, low-fiber foods are needed to avoid when trying to lose weight.

Reducing saturated fats can also lower cholesterol levels and the risk of heart disease and high blood pressure. We should focus on healthy polyunsaturated and monounsaturated fats from fish, seeds, and nuts.

In addition, there is some research indicates that intermittent fasting works for weight loss. But it is better to choose fiber-rich foods and get enough protein in the diet, because it can help handle hunger pains during the fasting period.

However, even when we follow the above steps, if there is anything harder than losing weight, it is keeping it off long-term. The most sure-fire way to keep the weight off long-term is to choose a sustainable eating plan.

It can also help to lose weight gradually. If we lose too much weight, too fast, our body may retaliate by increasing levels of ghrelin, the hormone that signals hunger. In fact, there are many functions at play in our body and brain that makes it especially difficult to keep the weight off.

Experts recommend losing weight at a rate of 0.5% to 1% of our body weight per week (BW/wk). For a 180-pound person trying to lose 40 pounds that would mean it would take 25 to 50 weeks to reach their goal weight of 140 pounds.