There is no perfect dietary approach for losing weight. But there are ways of eating that can help you manage weight and prevent the weight from coming back. Whole, unprocessed foods provide the most nutrients and are generally lower in calories. And studies have shown that when presented with ultra-processed food, like soft drinks, ice cream, hot dogs and fries, people tend to consume more calories. So find a way of eating that works for you, while focusing on whole foods and limiting ultra-processed foods as much as possible.

Learn more about starting healthier ways of eating and choosing foods for better weight control here.

There are many reasons why we gain and manage weight and sometimes, they have to do with how we feel. 

Some people use food to cope with difficult situations and soothe their feelings. Eating to feel better is called emotional eating—it's the reason why we sometimes need psychological support instead of dietary advice.

Stress can also change the way that you eat and put you at more risk of developing obesity. Learning to manage the stress in your life is one strategy you can also include in your weight management plan.

Note that a side effect of many medications used to treat mental health conditions—like antipsychotics, and antidepressants and stimulants—is weight gain.

If you take medication to treat a mental health condition and have gained weight, discuss the medication’s benefits and side effects with your doctor.

Regular physical activity is one of the best things you can do for your health, regardless of your weight. To make sure that your obesity weight loss program is as effective as possible, consider adding aerobic and resistance exercises to your routine. Remember that all movement is good movement, and small changes to your routine can make a big difference.

Find tips for getting a good start on a new exercise program here. 

Getting too little sleep can affect your hormones, which can then affect how and what you eat. When you sleep better, you're better able to make healthy choices and resist tempting foods. Try these tips to improve your sleeping habits:

• Turn off electronic devices (e.g., TV or phone) one hour before bed 

• Limit or avoid caffeine in the afternoon and evening 

• Try a calming activity (e.g., a bath or reading) before bed 

Living with overweight or obesity is associated with an increased risk of mortality and other diseases or conditions. Studies have found that generally, the higher your BMI, the greater the risk of developing other chronic obesity-related diseases, including:

• Type 2 diabetes

• Cardiovascular disease

• Stroke

• High blood pressure

• Infertility (in women)

• Depression and anxiety

• Coronary artery disease

• Dyslipidemia

• Metabolic dysfunction-associated steatotic liver disease (MASLD)/Metabolic dysfunction-associated steatohepatitis (MASH)

• Gastroesophageal reflux disease (GERD)

• Metabolic syndrome (MetS)

• Urinary incontinence

• Obstructive sleep apnea

• Chronic kidney disease

• Various types of cancer: including but not limited to breast, colon, endometrial, esophageal, kidney, ovarian and pancreatic cancer

• Osteoarthritis

• Gallbladder disease

• Blood clots

• Gout

• Increased risk of mortality compared to those with a healthy BMI

See the health benefits of losing weight.