Weight management is a challenge for many people. While a healthy focus on weight loss is important to address our country’s growing obesity epidemic, not all strategies are safe or sustainable. Some approaches to weight loss should come with caution tape!

Yo-yo dieting, or repeatedly losing and regaining weight, has been shown to be detrimental to health. It has been linked to:

• Increased weight after each weight loss attempt

• Higher risk of heart disease

• Slower metabolism

• Increased risk of depression, body dissatisfaction, and disordered eating

When weight is lost quickly, it’s often lean muscle and water, rather than fat. After the diet ends, the weight tends to return as fat, which commonly accumulates in the abdomen—an area associated with increased risk of heart disease and insulin resistance.

Healthy, Sustainable Weight Loss Goals

Research and clinical guidelines recommend losing 1–2 pounds per week on average as a safe and sustainable approach. Gradual weight loss:

• Promotes fat loss while preserving lean muscle mass

• Reduces the risk of nutrient deficiencies or metabolic slowdown

• Supports long-term adherence by encouraging realistic, achievable habits

Crash diets or extreme restriction may show rapid weight loss at first, but much of it is water and muscle, which is quickly regained. Slower, consistent progress is far more effective for maintaining results and improving overall health.

Dietitian tip: Focus on creating a moderate calorie deficit, pairing balanced meals with regular physical activity. Keep your goals realistic, track your progress, and celebrate small milestones along the way.

The Benefits of Modest, Sustainable Weight Loss

Even modest weight loss (5–10% of body weight) can improve important health markers, including:

• Cholesterol levels

• Blood glucose

• Blood pressure

• Overall cardiovascular health

The key is not just lowering the number on the scale, it’s building long-term habits that support health and well-being.

How to Make Changes That Last

When making diet or lifestyle changes for weight management, focus on strategies you could follow for at least one year. Start small, and gradually build on healthy habits. Remember: small changes add up to big results!

Tips to stay on track:

• Identify your motivation and keep it visible to remind yourself why you’re making these changes.

• Focus on balanced meals, portion control, and nutrient-dense foods rather than restrictive fad diets.

• Incorporate movement you enjoy, it doesn’t have to be extreme to be effective.

• Set realistic weekly goals (like 1–2 pounds lost per week) instead of aiming for dramatic, unsustainable results.

Lessons from Long-Term Success

The National Weight Control Registry has followed over 10,000 people who have lost at least 30 pounds and maintained it for at least one year. Common habits among these successful individuals include:

• 90% exercise for about 1 hour per day on average

• 78% eat breakfast daily

• 75% weigh themselves at least once a week

• 62% watch less than 10 hours of TV per week

These findings highlight that consistent, healthy habits—not fad diets—support long-term success.

Bottom Line

Forget yo-yo dieting. Short-term fixes may provide temporary results, but they often lead to setbacks. Sustainable weight management comes from:

• Healthy, balanced food choices

• Gradual, realistic weight loss goals (1–2 pounds per week)

• Regular movement and exercise

• A positive, realistic approach to your health

At Seattle Sutton’s Healthy Eating, we aim to make healthy eating simple and sustainable, with meals designed to support your lifestyle while nourishing your body and mind.