In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Losing weight: Getting started. Centers for Disease Control and Prevention. Accessed Nov. Do you know some of the health risks of being overweight?

National Institute of Diabetes and Digestive and Kidney Diseases. Journal of the American College of Cardiology. Department of Health and Human Services and U. Department of Agriculture. Physical activity for a healthy weight. Products and Services The Mayo Clinic Diet Online A Book: Mayo Clinic Family Health Book, 5th Edition A Book: Live Younger Longer A Book: The Mayo Clinic Diet Bundle Newsletter: Mayo Clinic Health Letter — Digital Edition.

See also Calorie calculator Carbohydrates Counting calories Weight-loss plateau Hidradenitis suppurativa: Tips for weight-loss success Keep the focus on your long-term vision Maintain a healthy weight with psoriatic arthritis BMI and waist circumference calculator Metabolism and weight loss Weight gain during menopause Weight Loss After Breast Cancer Show more related content.

Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.

ART Healthy Lifestyle Weight loss In-Depth Weight loss 6 strategies for success. Show the heart some love!

Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network.

Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations.

Supplier Information. Admissions Requirements. Degree Programs. Research Faculty. International Patients. Financial Services. Community Health Needs Assessment.

Financial Assistance Documents — Arizona. Financial Assistance Documents — Florida. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.

Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.

In general, losing weight by following a healthy, nutritious diet — such as the Mayo Clinic Diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow. In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.

The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term. The Mayo Clinic Diet is generally safe for most adults.

It does encourage unlimited amounts of vegetables and fruits. For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.

Also, the natural sugar in fruit does affect your carbohydrate intake — especially if you eat a lot of fruit.

This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight. If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation.

For example, people with diabetes should aim for more vegetables than fruits, if possible. It's a good idea to snack on vegetables, rather than snacking only on fruit.

There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version.

Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Weight loss. Sections Basics Weight-loss basics Diet plans The Mayo Clinic Diet Diet and exercise Diet pills, supplements and surgery In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. The Mayo Clinic Diet: A weight-loss program for life The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.

By Mayo Clinic Staff. Enlarge image Close. Mayo Clinic Healthy Weight Pyramid. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Hensrud DD, et al. The Mayo Clinic Diet.

Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — it also allows you time to reconnect with loved ones.

Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer. In fact, just 30 minutes of walking per day has been shown to aid in weight loss 8. Cooking more meals at home has been shown to promote weight loss and healthy eating 9 , Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.

Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.

Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar.

Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much. Focus on hydrating with water to minimize the number of calories you drink throughout the day.

Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods impulsively. Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss 13 , Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping.

Studies have shown that hungry shoppers tend to reach for higher-calorie, unhealthy foods Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.

One study of over 9, people found that those who were not adequately hydrated had higher body mass indexes BMIs and were more likely to be obese than those who were properly hydrated Instead, be mindful of your food , focusing on how each bite tastes.

It may lead you to be more aware of when you are full, decreasing your chances of overeating Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.

Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread. These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.

Adding weight lifting to your gym routine can help you build more muscle and tone your entire body. Fitting into jeans from high school or looking better in a swimsuit are popular reasons why people want to lose weight.

Having these goals in mind may help you stick to your plan. Fad diets are promoted for their ability to help people lose weight fast.

However, these diets tend to be very restrictive and not easy to maintain. This leads to yo-yo dieting, where people lose pounds, only to gain them back. While this cycle is common in those trying to shape up quickly, yo-yo dieting has been linked to a greater increase in body weight over time 21 , Additionally, studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body instead of depriving it is a much better choice.

If a product has lots of ingredients that you are unfamiliar with, chances are it is not the healthiest option. If you are having trouble sticking to a workout routine or healthy eating plan, invite a friend to join you and help you stay on track.

Studies show that people who slim down with a friend are more likely to stick with weight loss and exercise programs. They also tend to lose more weight than those who go it alone 24 , 25 , Plus, having a friend or family member with the same health and wellness goals can help you stay motivated while having fun at the same time.

Telling yourself that you will never have your favorite foods again is not only unrealistic, but it may also set you up for failure. Depriving yourself will only make you want the forbidden food more and may cause you to binge when you finally cave in.

Making room for appropriate indulgences here and there will teach you self-control and keep you from feeling resentful of your new, healthy lifestyle.

Walking up a flight of stairs can also help strengthen your glutes and quads, so there are some strength training benefits as well. Today's fitness trackers allow you to take more control over your health by providing you with important data about your eating, sleep, and workout habits.

Consider purchasing a fitness tracker to help you monitor not just how many steps you're taking each day, but how many calories you're burning, how much sleep you're getting, what your resting heart rate is, and what your eating habits are like.

It'll also help you stay on track with sticking to the goal of getting to minutes of moderate-intensity exercise a week.

You'll save thousands of calories—not to mention hundreds of dollars—over the course of a year if you pack your lunch more often. For example, a pre-made chicken Caesar wrap from a chain restaurant has calories—40 percent of which come from fat.

It also has 1, milligrams of sodium, which is more than half the recommended daily amount. Make your own with sandwich at home with chicken breast on whole-wheat bread with light mayo, tomatoes, and Romaine lettuce. This will help you cut calories and sodium.

It might sound contradictory to treat yourself to dessert when you're trying to lose weight, but the truth is, depriving yourself of treats can lead to overeating. Instead, portion out one serving of your favorite treat. Take a minute to smell it, look at it, and savor each bite.

Chew slowly, moving it around your mouth and focusing on the texture and taste. As you do this, ask yourself whether you want another bite or if you feel satisfied.

Tuning into your body will help you eat more mindfully and feel more satisfied. Skip fruit juice, which tends to be loaded with sugar, and enjoy a healthy smoothie instead.

Smoothies are a much healthier choice than fruit juices because they keep the fiber from fruits and vegetables intact, making them more filling and nutritious. But not all smoothies are created equally. It's important to prepare a smoothie that has a good balance of protein, carbs, and healthy fats.

That means not loading it up with just fruit. Get muscle-building protein from protein powders , low-fat milk or unsweetened nut milk, Greek yogurt, or oatmeal. Add volume and extra fiber from dark, leafy greens, frozen cauliflower and other veggies.

Top your smoothie with chopped nuts for a boost of healthy fats. To promote satiety, eat your smoothie in a bowl with a spoon, rather than slurping it down with a straw. Sometimes you confuse thirst for hunger, which can cause you to eat more food than you actually need.

So it's important to stay hydrated and drink sips of water throughout the day. Water is also key to better digestion and a revved-up metabolism. You've probably heard the golden rule that you should drink eight glasses of water a day, but the amount of water each person should drink varies greatly.

People who are very active, take certain medications, or have a viral illness need to drink more water. The best way to make sure you're properly hydrated is to drink water whenever you feel thirsty and to take sips of water before, during, and after a workout.

If you are ready to lose weight and adopt a healthy lifestyle, the Northwestern Medicine Center for Lifestyle Medicine provides an array of services to help you. Our lifestyle medicine specialists work in partnership with you to help you set and achieve your health-related goals.

The highly skilled interdisciplinary team at the Center for Lifestyle Medicine will help you achieve and maintain weight loss. Meet the Northwestern Medicine Center for Lifestyle Medicine Team. The Center for Lifestyle Medicine offers several services to help you make gradual changes for lasting success.

Learn the answers to some frequently asked questions about the Center for Lifestyle Medicine. Please print and bring your questionnaire with you to your first visit. You may also attach it to a MyNM Patient Portal message and send to your Lifestyle Medicine provider.

The Northwestern Medicine Digestive Health Center prevents, diagnoses and treats digestive diseases. Fad diets may promise fast results, but such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

How much physical activity you need depends partly on whether you are trying to maintain your weight or lose weight. Walking is often a good way to add more physical activity to your lifestyle. Managing your weight contributes to good health now and as you age.

In contrast, people who have obesity, compared to those with a healthy weight, are at increased risk for many serious diseases and health conditions. See examples of programs that can help. Sugar is a main ingredient in many popular beverages.

Learn how to Rethink Your Drink. Spanish language resources for healthy weight, nutrition, and physical activity. Find out if you are at a healthy weight with the body mass index BMI calculator and your waist circumference.

How to balance the calories you consume with the calories your body uses; also includes a video. Healthy weight loss isn't just about a "diet" or "program". It's about lifestyle changes in daily eating and exercise habits.

Skip directly to site content Skip directly to search.