Locations:
Search IconSearch

Smart Tips for Losing Weight and Keeping It Off

Losing weight is about more than what you eat

woman doing cobra yoga pose in her living room

Now you can have your (rice) cake and eat it too. It is possible to lose weight and keep it off — who says you can’t have both? Registered dietitian Nicole Hopsecger, RD, LD, shares six tips for losing weight while maintaining your health.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

6 tips for losing weight and keeping it off

  1. Restrict calories in a tailored program.
    Not all calories, or bodies, are the same. The right diet for weight loss can be different combinations of carbohydrates, proteins and fats. “I personalize a patient’s diet, and work with them on an ongoing basis so that I can adjust based on their personality and what is medically correct for them,” says Hopsecger.
  2. Realize that a restrictive diet is a temporary measure.
    Restricting calories is only the first step and not a permanent solution. Once you lose weight, you should switch to a more moderate calorie intake balanced with regularly scheduled exercise activity.
  3. Reach out for support.
    If you have enough discipline and self-support to maintain your diet plan, that’s great. “I also recommend group support, as it’s been found to provide long-term success,” says Hopsecger. Find support from peers through weight management groups and/or a workout buddy, or professional help from behavioral and life coaches, psychologists, exercise physiologists and personal trainers.
  4. Remember that weight loss is also about the mind.
    If you want to see results with anything in life, you have to be committed to the process. “Losing weight is about so much more than what we eat. It’s often about how we feel about ourselves and what triggers us to make healthy or unhealthy choices,” she says. Remembering this will allow you to indulge in actions that positively change your behavior rather than pacify them with increased calories or being sedentary. The best thing you can do is be patient and kind with yourself.
  5. Consider the role of medication.
    Working with your doctor, it may be appropriate to consider appetite suppressants, such as phentermine or qsymia, medications approved by the FDA for weight loss to enhance your weight loss efforts. You will have to meet clinical standards, such as a body mass index of 27 with one or more associated diseases or a body mass index of 30 or higher, with or without co-morbid disease(s).
  6. Redefine exercise.
    Be creative in the way you move. It doesn’t have to be in a gym or structured environment. Just move more than you do now. Frequency (how often), intensity (how hard) and time (how long) are the components that matter when attempting to lose weight and keep it off. Start slowly so that you can gradually build up your endurance.

Advertisement

To lose weight and keep it off, look beyond the initial weight loss to a permanent change in lifestyle behaviors and know that your efforts are not in vain. “Consider all lifestyle behaviors if you’re trying to lose weight and keep it off — not just the way you eat,” says Hopsecger.

Advertisement

Learn more about our editorial process.

Related Articles

Mason jar of pureed vegetables with broccoli, carrots and potatoes around it
March 28, 2025/Weight Loss
Can the Baby Food Diet Help You Lose Weight?

It can, but it isn’t sustainable, lacks nutritional balance and you’ll likely regain weight as soon as you start eating adult foods again

Woman eating a salad at her kitchen counter
March 18, 2025/Nutrition
Can Time-Restricted Eating Help You Lose Weight?

Consuming all of your calories in an eight- to 12-hour timeframe may help you drop pounds

Person holding smartphone, looking at diet app
March 10, 2025/Weight Loss
How the Cleveland Clinic Diet App Works

No one diet is right for everyone — but the Cleveland Clinic Diet app meets your personalized needs

Person sitting at table eating from a plate full of food, thinking about other foods and meals floating around their head
December 9, 2024/Nutrition
What Is Food Noise? And How To Quiet It

Constantly thinking about food can make it hard to maintain a healthy weight and can lead to other health issues

Person doing squats on mat at home
September 4, 2024/Weight Loss
This Is How To Lose Weight the Right Way — and Keep It Off

Successful weight loss takes a long-term commitment to healthy living — create a healthy lifestyle you can keep up

Person with overweight sitting on couch looking at phone
July 26, 2024/Weight Loss
7 Possible Reasons Why Your Weight Fluctuates

Hormones, water retention and even exercise can play a part in daily weight changes

Person standing on a scale in bathroom, with over-sized 30-day calendar floating
July 15, 2024/Weight Loss
Why Losing 10 Pounds in a Month Isn’t the Right Goal

Rapid weight loss isn’t sustainable or healthy — for weight loss success, focus on long-term solutions

Juiced fruits and veggies dispensing from a juicer on counter in kitchen
April 24, 2024/Weight Loss
What You Need To Know About Juicing for Weight Loss

Juicing cleanses don’t target fat loss — and you’ll lose important nutrients in the process

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad