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Lose Weight and Keep It Off

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Have you struggled with diets in the past? If so, you’re not alone. Many people get excited to start a new diet, but quickly lose interest due to restrictive meal plans and boring food choices. This is where the health and nutrition professionals at Harvard Medical School can help.

Their report, “Lose Weight and Keep it Off,” reveals the two keys to successful weight loss: finding a diet and exercise program that works for you, and developing a set of “skill power” habits that will ensure lasting success.

The report provides an in-depth comparison of popular diets, including Atkins, The Zone, South Beach, and the Mediterranean, as well as a breakdown of how Jenny Craig and Weight Watchers stack up. You’ll also learn about the best “good carbs” to include in your diet and the one diet the American Heart Association warns against.

In addition to diet information, the report also includes a special section on “skill power” techniques that will help reinforce and reward your progress. These habits range from setting the right goals to finding a support network, and they can make all the difference between setbacks and success.

You’ll also get the facts about popular weight-loss medications, the dangers of weight-loss supplements, and the latest on advances in bariatric surgery. Plus, the report includes insider tricks for spurring weight loss, such as six ways to burn 150 calories in just 15 minutes and four ways to avoid overindulging when eating out.

Losing weight is a common goal for many people, but keeping the weight off can be just as challenging. In fact, research shows that up to 95% of people who lose weight regain it within five years. The key to achieving long-term weight loss success is to adopt a sustainable approach that involves healthy eating habits and regular physical activity. In this guide, we'll explore the science-backed strategies for losing weight and keeping it off for good.

Understanding the Basics of Weight Loss

To achieve sustainable weight loss, it's essential to understand the basics of how weight loss works. Simply put, weight loss occurs when you burn more calories than you consume. This can be achieved through a combination of a healthy, calorie-controlled diet and regular physical activity. It's important to remember that weight loss is a gradual process and that significant changes won't happen overnight. It's also essential to adopt a long-term mindset and make sustainable lifestyle changes rather than relying on quick fixes or fad diets.

Creating a Calorie Deficit

Creating a calorie deficit is the cornerstone of weight loss. This means consuming fewer calories than you burn each day. To create a calorie deficit, it's essential to be aware of your daily caloric needs and how many calories you're consuming. You can determine your daily caloric needs by using an online calculator or consulting with a registered dietitian. From there, you can establish a daily calorie goal that will help you achieve a healthy rate of weight loss.

Adopting a Healthy Eating Plan

In addition to creating a calorie deficit, adopting a healthy eating plan is crucial for sustainable weight loss. This means focusing on nutrient-dense, whole foods like fruits, vegetables, lean proteins, and whole grains. It's also important to limit processed foods, sugary beverages, and high-fat foods. Incorporating healthy fats like avocado, nuts, and seeds into your diet can help you feel full and satisfied, making it easier to stick to your calorie goals.

Incorporating Physical Activity

Physical activity is an essential component of sustainable weight loss. Regular exercise can help you burn more calories, build muscle, and improve your overall health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This can include activities like brisk walking, jogging, cycling, or swimming. Strength training exercises like lifting weights or doing bodyweight exercises can also help you build muscle and boost your metabolism.

Staying Accountable and Motivated

Staying accountable and motivated is key to achieving long-term weight loss success. One way to do this is by tracking your food intake and physical activity using a journal or app. You can also find support from friends, family, or a registered dietitian. Celebrating small victories along the way, like reaching a milestone or fitting into a smaller size, can also help keep you motivated and on track.


Losing weight and keeping it off is a challenging but achievable goal. By adopting a sustainable approach that involves creating a calorie deficit, eating healthy foods, incorporating physical activity, and staying accountable and motivated, you can achieve long-term weight loss success. It's important to remember that weight loss is a gradual process and that making sustainable lifestyle changes is key to keeping the weight off. By following the science-backed strategies outlined in this guide, you can finally achieve your weight loss goals and enjoy a healthier, happier life. Remember to consult with a healthcare professional before starting any new diet or exercise program.

If you’re serious about losing weight and keeping it off, this report is a must-read. Don’t let boredom and disappointment with diets of the past hold you back any longer. Order your copy of “Lose Weight and Keep it Off” today and start your journey towards a healthier, happier you!

Caroline Buckee

Caroline Flannigan is an epidemiologist. She is an Associate Professor of Epidemiology and is the Associate Director of the Center for Communicable Disease Dynamics.

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