In 2005, on the pages of The American Journal of Clinical Nutrition a paper by Wing and Phelan was published stating that about 20% of overweight people succeed in long-term weight loss. Whether this is too much or too little, I leave it up to you to evaluate.

Effective Weight Loss Factors

Effective weight loss, that is, what? For simplicity of calculation, assume that weight loss can be considered effective if once, we managed to lose weight, twice, we did not return to the starting point in the help of the yo-yo effect.

What are the factors of effective weight loss?

Several factors are key to effective weight loss:

  1. actual goals set,
  2. a properly designed diet,
  3. control the amount of food consumed,
  4. physical activity,
  5. broad healthy habits.

Realistic goals

Avoid losing a few pounds a week - this is usually the result of losing water and muscle, rather than constantly burning fat. This gives the body time to adapt and makes it easier to maintain results in the long run.

How much weight can you lose in a month?

According to the recommendations of nutritionists and doctors, a healthy rate of weight loss is a loss of 0.5 to 1 kg per week. That is, in a month you can lose from 2 to 4 kg.

Proper diet

As a rule, we owe the extra pounds to our diet. To lose weight, you need to accept that this diet will need to be changed. Focus on a balanced diet that provides all the essential nutrients you need.

Increase your intake of vegetables, fruits, whole grains, low-fat protein, and healthy fats. Avoid processed foods that are rich in sugars, trans fats, and salt. It's not that the changes are abrupt and drastic – you can start by replacing some foods with their healthier alternatives.

As a rule, we owe the extra pounds to our diet. To lose weight, you need to accept that this diet will need to be changed.

What is the most effective way to lose weight?

The key is to eat regularly, eat it every 3-4 hours, eat several servings of vegetables and fruits a day, and include nuts, legumes, and whole grains in your diet. You should also include low-fat dairy products in your daily menu.

How to lose 10 kg of weight in a month?

While many people are looking for quick solutions, it is important to emphasize that safe and sustainable weight loss is not about fast weight loss. Losing 10 kg per month is not recommended, as it can lead to health problems and yo-yo effects.

How to lose 5 kg of weight in a week?

To lose 5 kg in a week, the diet should be low in calories, but this rate of weight loss can be unhealthy and lead to loss of muscle mass. There are diets that promise rapid weight loss, but most experts recommend caution.

What to drink to lose weight quickly?

Green, herbal, and ginger teas are known for their weight-loss properties. They support your metabolism and help you burn fat. It is important to drink them without added sugar.

What is the ballerina diet?

The ballerina diet is restrictive and can be unhealthy for most people. The main focus is on low-calorie foods and plenty of fluids. Always consult your doctor or dietitian before starting such a diet.

Which diet has the fastest effect?

Some diets, such as the Copenhagen diet, promise fast results, while it is important to be aware of the potential risks associated with extreme calorie restriction. Safe and long-lasting weight loss requires time, patience, and a healthy approach to nutrition.

Control the amount of food consumed and recognize the signals of satiety that the body gives us

We overeat more often than we think, it's true, but losing weight isn't about avoiding food, it's about making a conscious choice about what we eat. Eat calmly and slowly. It is possible that you will quickly realize that you are full after eating a smaller portion than usual.

Physical activity

Choose one that's easy to incorporate into your daily routine, and you won't start hating it in a week. Try to make moderate efforts for at least 150 minutes a week. This can be swimming, cycling, or just more intensive walking. In fact, anything will be better than surfing on the couch.

After what is the best way to lose weight?

Exercise is a key element of any weight loss plan. Exercise such as running, swimming, or cycling not only helps you burn calories, but also improves your overall well-being and overall physical condition.

What is the fastest way to burn fat in the body?

Cardio exercises like running or swimming are especially effective for burning fat. In the process of performing them, the body uses fat reserves as a source of energy.

What to do to quickly lose weight on your stomach?

While you can't lose weight from just one spot on your body, regular aerobic exercise, such as running or cycling, can help reduce and slim down belly fat.

How much weight can you lose in 3 days of fasting?

While fasting can lead to rapid weight loss, most of this loss is due to water and muscle mass, not fat. Fasting is not recommended as a method of weight loss.

Can I lose 10 kg of weight in 2 weeks?

Fast weight loss can be tempting, but it's not healthy or permanent. It is recommended to gradually lose weight at a rate of 0.5-1 kg per week.

Healthy habits

Neglect of sleep, eating out of boredom, stress relief with alcohol ... it would be worth doing. Effective weight loss is not only temporary changes, but above all permanent habits and lifestyle changes.

This may seem overwhelming, especially if it starts to get through to us how much effort and work we'll have to put into it. Take a deep breath! This is not a marathon or a competition for the healthiest lifestyle. Make changes gradually and move towards a healthier life at your own pace.

What blocks fat burning?

Some foods, while considered "healthy," may actually hinder the weight loss process. For example, foods labeled "0% fat" often contain a lot of sugar, which can interfere with fat burning.

When do you lose weight the fastest?

At the beginning of a weight loss diet, people often lose weight quickly, but most of this loss is due to water, not fat.

Who loses weight faster?

Men and women differ in their metabolism and physique. Although men can lose weight faster due to greater muscle mass, women can experience faster weight loss with pharmacological support.

Effective Weight Loss Pills

In the world of weight loss, weight loss pills have become a popular solution for many people who are looking for effective ways to support their weight loss process. But do they really work? And what are their advantages?

Effective Weight Loss Pills, when used correctly, they can act as a vital aid in the weight loss process. They work in several ways:

  1. Appetite suppression: Some pills can help control hunger, which makes it easier to follow a diet.
  2. Increased metabolism: Other foods can increase the rate at which your body burns calories, which speeds up the weight loss process.
  3. Blocks fat absorption: There are pills that can block the absorption of fat from food, which means that the body absorbs fewer calories.

While weight loss pills may offer some benefits, it is important to note that they are not a magical solution. The best results can be achieved by combining them with a healthy diet and regular physical activity. Also, it is always a good idea to consult your doctor before starting any supplements to make sure they are safe and suitable for your health.

Among the products available on the market, it is worth noting those that have a good reputation and are based on natural ingredients. Avoid products with unclear ingredients or promising incredible results in a short time.

Overall, weight loss pills can be a valuable addition to your weight loss plan, but the key is to use them correctly and consciously.

Summary of effective weight loss

In conclusion, it is an approach based on healthy habits, a balanced diet, and regular physical activity that makes weight loss effective.

Develop your own strategy, your own style, and for your own comfort – do not compare yourself with others. The road looks different for everyone. Striving for a healthy weight should be a process that is satisfying and also has a positive impact on your entire life.


Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005 Jul;82(1 Suppl):222S- 225S. doi: 10.1093/ajcn/82.1.222S. PMID: 16002825.