Weight Loss

Weight Loss

Over 75% of Americans are overweight or obese. An estimated 160 million people are dieting, spending more than $70 billion annually on weight-loss programs, medications, supplements, and other strategies. Sustainable weight loss relies on healthy lifestyle changes—balanced eating, regular activity, and stress management—rather than quick fixes or fad diets.

What is a healthy weight?

Body Mass Index (BMI) and waist circumference help screen for health risks. A BMI of 25–29.9 indicates overweight; over 30 indicates obesity. Weight loss is recommended for anyone with BMI over 30, or BMI 25–29.9 plus conditions such as type 2 diabetes, hypertension, or heart disease. A full health assessment should guide individual goals.

What causes weight gain?

Energy balance

Consuming more calories than you burn leads to weight gain.

Environment

  • Lack of safe places to exercise (parks, sidewalks, gyms)
  • Large portion sizes
  • Limited access to affordable fresh produce

Genetics

Genes may predispose some people to obesity, though lifestyle factors usually play a key role.

Medications and health conditions

  • Hormone imbalances (hypothyroidism, PCOS, Cushing’s syndrome)
  • Certain antidepressants, anticonvulsants, and corticosteroids

Stress and sleep

Poor sleep and high stress can disrupt appetite hormones, leading to increased calorie intake.

How to start losing weight

  • Work with a dietitian or healthcare provider for personalized guidance
  • Adopt regular physical activity (aim for ≥150 minutes of moderate exercise weekly)
  • Consider medication if lifestyle changes alone aren’t enough—options include liraglutide, semaglutide, tirzepatide, orlistat, and bupropion/naltrexone

What’s a healthy diet for weight loss?

There is no one “best” diet, but most effective plans share these features:

  • Plant-based emphasis
  • Whole, minimally processed foods
  • Healthy fats in moderation (olive oil, avocado, nuts, seeds)
  • Limited added sugars and refined carbs
  • Balanced meals: protein, complex carbs, vegetables, and healthy fats

Protein sources:

  • Legumes and beans
  • Nuts and seeds
  • Fish and lean poultry
  • Low-fat dairy

Vegetables: Aim for about 2½ cups daily (leafy greens, bell peppers, tomatoes, squash). Note that starchy vegetables (potatoes, corn) count toward your carbohydrate portion.

Key points

  • Set realistic, gradual goals (1–2 pounds per week)
  • Track progress and celebrate milestones
  • Combine diet, exercise, and stress management
  • Seek professional support for best outcomes

Resources