Need help losing weight? What about a sample mean plan? Try this sample meal plan below. You can always tweak to your liking. There are also tips at the bottom for safe weight loss help.

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Want to learn more? Visit https://www.cdc.gov/healthyweight/losing_weight/

References

1: DHHS, AIM for a Healthy Weight, page 5. Available online: http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf[PDF-2.17MB]