Tips for achieving safe and effective weight loss include aiming to lose 1 to 2 pounds a week, keeping healthy snacks at hand, staying hydrated, and avoiding processed foods.

Diet drugs and other weight loss products receive wide publicity, but they may not be the best way to lose weight safely.

“Fad” diets and exercise regimens can sometimes be dangerous, as they can prevent people from meeting their nutritional needs.

A variety of research-backed methods exists to help a person reach their weight loss goal safely.

People often opt to eat convenient foods, so it is best to avoid keeping prepackaged snacks and candies on hand.

Instead, keeping healthy snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt.

Convenient and healthy snack options includeTrusted Source:

  • nuts with no added salt or sugar
  • fresh fruits, such as berries, sliced apple, or cucumber
  • canned fruit without added sugars
  • prechopped vegetables, such as celery and carrots
  • low fat yogurts without added sugars
  • dried seaweed
  • whole grain crackers and breads

Most foods have undergone some processing, sometimes to make them safer to eat, such as pasteurization.

However, ultra-processed foods are foods and drinks that have undergone more processing. They often contain chemicals such as preservatives, sweeteners, and emulsifiers.

Ultra-processed foods are also often high in sodium, fat, calories, and sugar and contain fewer nutrients than whole foods. They can contribute to overweight and obesity.

Examples of ultra-processed foods include:

  • sweetened beverages
  • potato chips
  • packaged cakes and cookies
  • sweets and candies
  • ice cream
  • some ready meals
  • packaged meat products like pies and burgers

A diet high in protein can help a person lose weight.

Clinical trials show that eating more protein than the recommended amount can help with weight loss by reducing fat while maintaining muscle, whether on a low or regular calorie diet.

A person can eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat.

Other lean proteins include:

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, adult males consume an average of over 19 teaspoons of added sugar a day. Adult females consume more than 15 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step. Cutting out sugary beverages like these is also a good start:

  • soft drinks
  • sweetened tea or coffee
  • fruit drinks
  • sports drinks
  • energy drinks

Consuming too many sugary drinks is associated with:

People can try replacing sweetened beverages with water, sparkling water with lemon, or herbal tea. Other sugary foods a person may wish to avoid include desserts, candy, and breakfast cereals.

Coffee may have some positive health effects if a person refrains from adding sugar and fat.

A 2019 studyTrusted Source found that caffeine intake might help with weight loss and may reduce body mass index (BMI) and body fat. Black coffee is high in caffeine and may also help reduce a person’s appetite.

Water is the best fluid to drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount they eat.

Finally, replacing sugary beverages with water can help reduceTrusted Source the total number of calories people consume throughout the day.

Refined carbohydrates or grains are carbs that have been processedTrusted Source to remove the fiber.

Refined or simple carbohydrates include the following foods:

  • white rice
  • white bread
  • white flour
  • white pasta
  • candies
  • many types of cereal
  • added sugars

Refined grains may lack certain nutrients and fiber, and they may not satisfy hunger as much as whole grains.

Rice, bread, and pasta are all available in whole grain varieties, which can aid weight loss.

Fasting for short cycles may help a person lose weight. According to a 2015 reviewTrusted Source, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for:

  • children
  • developing teenagers
  • pregnant people
  • older adults
  • people with underlying health conditions

Counting calories can be an effective way to avoid overeating.

By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure they are getting enough of each healthy food group, such as vegetables and proteins.

Increased stress levels can contribute to weight gain in several ways.

For example, chronic stress raises cortisol, a hormone that promotes fat storage, especially around the abdomen. In some people, stress can also trigger overeating. It may trigger cravings for high calorie, sugary, and fatty foods as a coping mechanism.

Managing stress effectively can improve overall well-being and support weight loss. Some tips for stress management include:

  • Exercise regularly: Physical activity releases endorphins, which help reduce stress. Even just a daily walk around the neighborhood can help.
  • Practice mindfulness and meditation: Deep breathing, meditation, or yoga can help calm the mind.
  • Get enough sleep: Getting enough sleep can improveTrusted Source mood and reduce stress.
  • Maintain a balanced diet: Nutritious foods support brain function and emotional stability.
  • Stay socially connected: Talking with friends, family, or a therapist can help relieve stress.
  • Time management: Prioritizing tasks and setting boundaries can prevent feeling overwhelmed.
  • Engage in hobbies: Activities like reading, painting, or listening to music can be relaxing.
  • Limit caffeine and alcohol: Too much can heighten stress and anxiety.
  • Practice gratitude: Keeping a gratitude journal can shift focus to positive aspects of life.
  • Spend time in nature: Fresh air and natural surroundings can reduce stress levels.

In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.

If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.

A diet rich in fruits and vegetables can helpTrusted Source a person lose weight and maintain their weight loss.

Fruits and vegetables are rich in essential vitamins, minerals, fiber, and other nutrients that support overall health. Adding more of them to a diet can be a beneficial way to manage or lose weight.

While fruits and vegetables are lower in calories than many other foods, they contain some calories. The key to weight loss is substituting high calorie foods and snacks with fruit and vegetables.

For example, a portion of macaroni cheese might have the same calories as a cup of strawberries, one apple, and sliced carrots with hummus.

Diets low in simple carbohydrates can helpTrusted Source people reduce their weight by limiting the amount of extra sugar they eat.

Healthy low carbohydrate diets focus on consuming whole carbohydrates, good fats, fiber, and lean proteins. Instead of limiting all carbohydrates for a short period, this should be a sustainable, long-term dietary adjustment.

Fiber offers several potential benefits for weight loss. Increased fiber consumption can helpTrusted Source a person feel fuller more quickly, manage blood sugar levels, and even reduce the risk of heart disease and some cancers.

Additionally, fiber aids weight loss by promoting digestion and balancing the bacteria in the gut.

A 2023 study found that increasing dietary fiber intake, particularly from fruits, vegetables, beans, and whole grains, was linked to weight loss.

Participants in a 16-week fiber-rich eating program who consumed more fiber lost an average of 7.2 pounds (3.28 kilograms).

Those who lost weight had significantly higher fiber intake than those who maintained or gained weight. The findings suggest that eating more fiber-rich foods can support weight loss.

Many people do not exercise regularly and may also have sedentary jobs. It is important to include both cardiovascular (cardio) exercise, such as running or walking, and resistance training, in a regular exercise program.

Cardio helps the body burn calories quickly while resistance training builds lean muscle mass. Muscle mass can help people burn more calories at rest.

An adult should aim for at leastTrusted Source:

  • 150 minutes per week of moderate intensity aerobic activity, such as brisk walking for 22 minutes daily, or
  • 75 minutes per week of vigorous intensity aerobic exercise, such as running or swimming laps, or
  • an equivalent combination of both types of exercise

Adults also require at least 2 days a week of muscle-strengthening activity, such as weightlifting or calisthenics.

People who use whey protein may increase their lean muscle mass while reducing body fat, which can help with weight loss.

A 2022 study suggests that whey protein is an affordable and accessible supplement that may help maintain muscle strength during weight loss.

The study included older adults with obesity taking whey protein in a weight loss program. Over 12 weeks, the participants attended dietitian sessions and strength training classes.

Half of the participants consumed whey protein after exercise. Both groups lost weight, but those taking whey protein had improved grip strength.

Eating slowly can help a person reduce the total number of calories they consume in one sitting. The reason is that it can take the brain some time to realize the stomach is full.

Chewing food thoroughly and eating at a table with others may help a person slow down while eating.

Adding spice to foods may help a person lose weight. One 2017 review examined the potential of capsaicin, the active compound in chile peppers, as a natural treatment for obesity.

Researchers highlighted capsaicin’s ability to promote weight loss and explored its possible mechanisms, such as boosting metabolism and influencing multiple organs.

Researchers emphasized the need for safe, effective, and accessible anti-obesity treatments and suggested capsaicin could play a role in obesity prevention and management.

Getting enough sleep can helpTrusted Source a person maintain a moderate weight. Poor sleep can disrupt hormones that regulate hunger, leading to increased appetite and cravings for high calorie foods.

Lack of sleep also increases stress and cortisol levels, which may promote fat storage, particularly around the abdomen.

Prioritizing quality sleep can support healthy weight management by improving metabolism, reducing cravings, and enhancing overall well-being.

Some tips for better sleep include:

  • creating and sticking to a consistent sleep schedule
  • creating a relaxing bedtime routine (e.g., reading or meditating)
  • limiting screen time an hour before bed
  • keeping the sleep environment cool, dark, and quiet
  • avoiding caffeine and heavy meals close to bedtime
  • exercising regularly, but not right before sleep
  • managing stress with relaxation techniques like deep breathing
  • ensuring the mattress and pillows are comfortable

Practicing mindful or intuitive eating involves paying full attention to the eating experience. It encourages people to eat slowly, savor each bite, and tune in to hunger and fullness cues.

Mindful eating also involves being present during meals without distractions, such as watching television at dinnertime or working at a desk at lunchtime.

Focusing on the taste, texture, and aroma of the food can help a person become more aware of their body’s needs and avoid overeating. It may also promote a healthier relationship with food.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

According to the CDCTrusted Source, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.

People looking to lose weight safely and naturally can focus on making permanent lifestyle changes rather than adopting temporary measures.

People can focus on making changes they can maintain. Sometimes, they may prefer to implement changes gradually or introduce one at a time.

Anyone who finds it challenging to lose weight may benefit from speaking with a doctor or dietitian to find a plan that works for them.