How to Lose Weight When You Don't Know Where to Start

Clickbait is everywhere, with catchy headlines like "Drop 10 lbs in 10 days" or "Fit Back into Your Skinny Jeans." But what if you feel like you have a mountain of weight to lose and don't know where to begin? You've experimented with keto, celery juice, detoxes, low-carb, low-fat diets, you name it. Actually, you may be quite adept at losing weight; the problem is that you can't keep it off. Continue reading if this describes you. "Mindset is like 90% of the work." That's what my client, Sarah, told me about the 50 pounds she lost last year and has kept off for the past six months. I'm sharing her advice on how to get started—and stick with it—directly from her—when you don't know where to begin again on your weight-loss journey.

1. Embrace the long game

Set realistic goals if you want to not only lose 50 pounds but also keep them off. A safe and sustainable weight loss rate is 1/2 pound to 2 pounds per week. In reality, that might look like 2 to 3 pounds per week at first, then maybe 1/2 pound down the next week, then up a pound the next week, then maintain for a few weeks before dropping a pound again. Your weight-loss graph will resemble a stairwell or a squiggly line rather than a perfect, linear trend. If it's bouncing around but overall trending down, you're on the right track.

There are 52 weeks in a year, so be prepared to commit to changing your habits for at least one year. Even longer-term, try to adopt only habits that you believe you will be able to maintain in the long run.

2. Enlist the assistance of a professional.

This is not the time to try another detox or strict meal plan promoted by an Instagram influencer. These are diets disguised as supplements; they work in the short term but not in the long term. Long-term weight loss is about making small habit changes that you can stick to overtime. Those who are successful at losing weight usually work with a doctor, a registered dietitian, and a therapist.

A therapist, indeed. "I've crash dieted and lost 100 pounds before, and I was physically thinner but not mentally healthier, so patience and persistence, as well as the ability to fall down and get back up again and again," Sarah says. "Also, if you believe you have an eating disorder, such as binge eating, seek help from a specialized counselor."

This journey is difficult on its own. And it's especially difficult with close friends and family. Two important things are provided by health care professionals: science-based weight-loss recommendations and accountability from someone who isn't a close friend. Check-ins on a weekly or even daily basis are essential for staying on track.

"I think the most important things for me have been finding accountability that best matches my personality, always allowing the 20% (which is critical for maintaining weight loss), perfecting the art of moving on, and always zooming out and focusing on the long game," Sarah says. Many insurance plans cover visits to registered dietitians and therapists, so check with yours to see if yours does.

3. Adopt the 80/20 rule.

So, what exactly is the 20%? Consider it all of the foods you restrict while dieting but eventually binge on. The key to long-term weight loss is to abandon the all-or-nothing mentality, to let go of the notion that one meal can make or break your efforts, and to embrace balance. Throughout the week, try to adhere to the MyPlate guidelines about 80% of the time. That means attempting to have at least two meals per day that fit this plate: half vegetables and fruits, quarter whole grains, and quarter protein with some healthy fat. Then don't worry about the rest of it. It's referred to as a "flexible structure." There is no such thing as guilt.

4. Comprehend set point theory

The body prefers to be in a state of balance. The body temperature remains stable at 98.6 degrees Fahrenheit. The pH of blood is approximately 7.4. Your body has a weight range that it prefers to stay within as well: this is known as your set point. Unfortunately, moving up is easier than moving down in this range. This is due to a variety of factors that scientists are still investigating, such as the fact that losing weight reduces metabolic rate (the number of calories burned at rest) while increasing ghrelin, the hormone that signals hunger. Lowering your set point, on the other hand, is not impossible (read more about what happens to your metabolism when you lose weight).

After all, there are numerous success stories, such as those in the National Weight Control Registry who have lost 30 pounds or more and maintained their weight loss for at least a year. So, how do you go about it? Crash dieting, according to the Beth Israel Deaconess Medical Center (BIDMC) at Harvard, is not the solution. Instead, aim to lose 5 to 10% of your body weight all at once. "That's the amount of weight you can lose before your body begins to fight back," according to BIDMC's website. Then, and this is the difficult part, work to maintain that loss for six months before attempting to lose another 5 to 10%. This is the point at which many people give up or go on the crash diet that their friend is on.

However, if you can stick with it and wait out the maintenance for six months, "You can restart the cycle and reset your set point by losing another 10%. You'll be able to maintain your new, lower weight for the rest of your life by making small, gradual changes to your daily habits. This prescription is critical for defeating the body's natural tendency to gain weight "according to the website of the BIDMC

You may also need to reconsider your original weight-loss goal. If you've gotten to the point where you feel great, are healthy, and have habits you can stick to for months, but the number on the scale is still higher than you'd like, it's time to embrace a new number.

5. Keep a food diary (at least to start)

According to research, those who track their food are the most successful at losing weight and keeping it off. Tracking isn't meant to be done indefinitely, but it can be a useful tool until new habits take hold. A habit is repetitive behavior. The more habits you develop, the fewer decisions you must make and the more brain space you have to consider other things. You don't have to do this forever, but it might help you understand what a serving of oatmeal looks like in your bowl, or how many random handfuls of chips you munch on while trying to figure out what to make for dinner.

Food can be tracked in a written diary, photos, a calorie-counting app, or a combination of these methods. If you've never tracked calories before, it's a good place to start to become acquainted with portion sizes and macronutrients (fat, protein, and carbohydrates). Calorie counting, on the other hand, can become obsessive and backfire, leaving you disconnected from your hunger and satiety signals. Instead of listening to your body, you may be more likely to turn to an app. Work with a registered dietitian to determine the best tracking method for you and to review your meals to ensure accountability.