8) Be Patient and Consistent – Sustainable weight loss takes time. If you’re not eating enough protein or engaging in strength training, your body may break down muscle for energy instead of burning fat. Reducing portion sizes doesn’t always mean you’re eating healthy. Most often, medical or mental health conditions that cause weight loss have other symptoms.Sometimes weight loss can be caused by cancer.Being healthier is not just about what you eat – it's also about regular physical activity.It's up to you to make the changes that lead to long-term weight loss.You’ve cut down on calories, you’re eating smaller portions, yet the scale refuses to budge—or worse, your belly fat seems to be increasing.One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking.Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.Regular physical activity helps burn off extra calories. Weight loss: 6 strategies for success If you would like more information on eating disorders, Beat has lots of useful advice for adults and children. They are low in calories and high in fibre – they make great snacks too. Being healthier is not just about what you eat – it's also about regular physical activity. Healthy eating does not need to be dull – give this tasty recipe a try! Join Joe Wicks and start burning fat, building your fitness, and feeling fitter, healthier and happier. But those pounds can lead to serious health risks.This can lead to plateaus and difficulties in shedding excess weight.It can also be caused by a health condition or a combination of things.Reducing portion sizes doesn’t always mean you’re eating healthy.It also plays a role in where the body stores fat.Many people struggle with stubborn weight despite reducing their food intake.There is lots of help and support available to lose weight.Losing belly fat takes effort and patience. Healthy eating For women, this can be especially true as body fat tends to shift to the abdomen after menopause. 2) Manage Stress – Try meditation, yoga, deep breathing exercises, or engaging in hobbies to lower cortisol levels. These hormonal disruptions can cause the body to store fat more easily. Stress-induced overeating often occurs in the evening, leading to higher calorie consumption overall. From Mayo Clinic to your inbox Cortisol also influences cravings, making you more likely to reach for high-calorie, sugary, and fatty foods. Many people struggle with stubborn weight despite reducing their food intake. It's important to get it checked if you're losing weight without trying. So think about ways to move more during the day. You can list a healthy action that you'll use to lose weight. These healthy changes include eating a balanced diet and moving more each day. Tips and advice on healthy eating and managing your weight. A personalised plan with live and on-demand coaching to help you lose weight and stay healthy. Discover their amazing online and group support and learn healthy new habits for lifelong weight loss. Check out our tools and tips on weaving exercise into your daily routine. To find out if you’re at risk of type 2 diabetes, take a couple of minutes to check your risk score. It can lead to serious complications such as sight loss, kidney failure, heart attack and stroke. Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds. That's particularly true if the weight is in the form of belly fat. But doing those exercises alone won't get rid of belly fat. It might help reduce the risk of developing health conditions such as high blood pressure, heart disease and type 2 diabetes.A GP will ask about your health and may arrange some tests or scans.Healthy eating does not need to be dull – give this tasty recipe a try!Carrying a few extra pounds isn't uncommon, especially as people get older.It's important to get it checked if you're losing weight without trying.Often, a combination of things results in changes in your health and related weight loss. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Many women notice an increase in belly fat as they get older even if they don't gain weight. That can make it more challenging to maintain a healthy weight. Download the free NHS Weight Loss Plan app Carrying a few extra pounds isn't uncommon, especially as people get older. Losing belly fat takes effort and patience. In general, though, the greater the waist measurement, the higher the health risks. Too much visceral fat is strongly linked with a higher risk of serious health problems. But the threats posed by belly fat can be lowered. Research shows that belly fat carries serious health risks. That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. If your weight isn’t reducing despite eating less, don’t get discouraged. 7) Time Your Meals Wisely – Eating balanced meals at regular intervals prevents excessive hunger and binge eating later in the day. Also aim to do strength training exercises at least twice a week. You may eat too much without knowing it. It's a good idea to be mindful while you eat. This can lead to plateaus and difficulties in shedding excess weight. When you significantly reduce your calorie intake, your body senses it as a sign of starvation. A GP will ask about your health and may arrange some tests or scans. The earlier the cause is found, the sooner it can be treated. Long-term weight loss takes time and effort.For women, this can be especially true as body fat tends to shift to the abdomen after menopause.If you have been diagnosed with type 2 diabetes - get free NHS support online to help you achieve and maintain a healthy weight.Work up to at least 30 minutes of aerobic exercise most days of the week.That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though.5) Check for Hormonal Imbalances – Consult a doctor if you suspect underlying health conditions like thyroid disorders or insulin resistance.4) Incorporate Strength Training – Building muscle helps burn more calories even at rest and improves body composition.Don't worry, the app makes it easy for you – just take it one week at a time.Think of your goals on days when you don't feel like eating healthy foods or moving more. Even this amount of weight loss can lower your risk of some long-term health conditions. So be sure that you're ready to eat healthy foods and become more active. Long-term weight loss takes time and effort. But the best way to lose weight and keep it off is to make lasting lifestyle changes. Answer questions about 6 lifestyle areas for a score out of 10 and personalised advice to help you make changes where they matter most. Don't worry, the app makes it easy for you – just take it one week at a time. It might help reduce the risk of developing health conditions such as high blood pressure, heart disease and type 2 diabetes. You can eat many kinds of plant-based foods to help you reach your goals. One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. You set action goals so that you can make healthy changes. You can list a healthy outcome that you aim to have. Hidden Calories in Your Diet You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Work with your doctor or other health care professional for an accurate diagnosis. You can create a plan of practical tips to support your mental wellbeing with our Mind Plan quiz. Your mental health is just as important as your physical health. Unintentional weight loss is when you lose weight without changing your diet or exercise routine. It's not enough to eat healthy foods and exercise for just a few weeks or months. Some people may need more exercise than this to lose weight and keep it off. If your blood pressure is high, then it can be managed through lifestyle changes or medication. High blood pressure does not usually have any symptoms, so the only way to know if you have it, is to get a check. If left untreated, high blood pressure can increase your risk of a heart attack or stroke. Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame. But those pounds can lead to serious health risks. Your donation powers the future of medicine and helps save lives. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. Ask your health care provider for help getting started and staying on track. Hormone-related conditions Estrogen dominance in women and low testosterone in men can also contribute to weight gain, particularly around the midsection. For example, insulin resistance can make it difficult for cells to absorb glucose, leading to excess sugar being stored as fat. This imbalance makes you feel hungrier and less satisfied after meals, causing you to eat more than needed. Chronic stress triggers the release of cortisol, a hormone that encourages fat storage, especially in the abdominal area. Lose weight your way, with a community of like-minded men! Get your personalised workout and recipe programme today. We have teamed up with these partners to create special offers for you. Many local authorities across England offer free places on behavioural weight management services for adults living with excess weight. An expanding waistline is sometimes considered a price of getting older. Save my name, email, and website in this browser for the next time I comment. 6) Stay Hydrated and Avoid Processed Foods – Drinking enough water aids digestion, and cutting out processed foods reduces hidden calorie intake. Reflect on your eating and how much activity you do with our Healthy Choices Quiz. If you're overweight, losing weight has many health benefits. For example, when men are in their 50s, they need about 200 fewer calories a day than they do when they are in their 30s. It can also be caused by a health condition or a combination of things. Since muscle burns more calories than fat, losing muscle slows down your metabolism, making fat loss even harder. Highly processed foods, artificial sweeteners, and trans fats can disrupt metabolic processes and lead to inflammation, which contributes to belly fat accumulation. It's important to see a GP as soon as possible if you have weight loss and other symptoms. Unintentional weight loss can have many different causes. It's up to you to make the changes that lead to long-term weight loss. Make a list of reasons why weight loss is important to you. No one else can make you lose weight. Lowering stress can help you make long-term healthy lifestyle changes. Potential causes of unintended weight loss include the following. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat. Think of your goals on days when you don't feel like eating healthy foods or moving more. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Moreover, skipping meals or not eating enough during the day may cause cravings for unhealthy foods later. Alcohol and belly fat That can make it more challenging to maintain a healthy weight.Any extra movement helps you burn calories.These healthy changes include eating a balanced diet and moving more each day.Sedentary lifestyles, prolonged sitting, and lack of movement slow down calorie burning.You can create a plan of practical tips to support your mental wellbeing with our Mind Plan quiz.Genes can contribute to an individual's chances of being overweight or obese too.The trouble with belly fat is that it's not limited to the layer of padding just below the skin.To lose weight, you need to lower the total calories you take in from food and drinks. Use this calculator to check your body mass index (BMI) and find out if you're a healthy weight. Learn what a healthy diet looks like when you're trying to lose weight, and see our tips, tricks and advice to help you stick to one. Sustainable weight loss is not just about cutting calories—it’s about nourishing your body, managing stress, and staying active. Even if your meals are smaller, these extra calories can prevent weight loss. 6) Stay Hydrated and Avoid Processed Foods – Drinking enough water aids digestion, and cutting out processed foods reduces hidden calorie intake.Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds.To keep off extra weight, you should make these healthy changes a way of life.Lose weight your way, with a community of like-minded men!You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.Even if your meals are smaller, these extra calories can prevent weight loss.Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame. To keep off extra weight, you should make these healthy changes a way of life. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. You can lose weight without exercise, but it's harder to do. To lose weight, you need to lower the total calories you take in from food and drinks. Unintended weight loss may have medical and nonmedical causes. If you have been diagnosed with type 2 diabetes - get free NHS support online to help you achieve and maintain a healthy weight. Lose weight and keep it off while enjoying delicious healthy food. There is lots of help and support available to lose weight. 4) Incorporate Strength Training – Building muscle helps burn more calories even at rest and improves body composition. Engaging in activities like walking, weight lifting, high-intensity interval training (HIIT), and yoga can significantly improve metabolism and aid fat loss. Regular exercise, especially strength training and cardio, is essential for effective fat loss and maintaining muscle mass. Sometimes, we unknowingly consume hidden calories through sugary drinks, processed foods, or high-calorie dressings. Without adequate protein intake and resistance training, the body prioritizes muscle breakdown over fat loss, which worsens body composition. They're low in calories and high in fiber. These are known as plant-based foods. For instance, "Walk every day for 30 minutes" is an action goal. Losing 5% of your current weight may be a good goal to start with. Gaining weight is often a gradual process – it happens over the years as a result of modern-day life and the odd unhealthy habit. Find your local authority and look for weight management or healthy lifestyle support in your area. A free 12 week programme for football fans who want to lose weight and improve their lifestyle. You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Genes can contribute to an individual's chances of being overweight or obese too. Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), or insulin resistance can make it hard to lose weight, even when eating less. Even if you’re eating less, high cortisol levels can prevent fat loss and even lead to increased belly fat. This means your body burns fewer calories than before, making weight loss much harder. You’ve cut down on calories, you’re eating smaller portions, yet the scale refuses to budge—or worse, your belly fat seems to be increasing. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. If you prefer to keep your weight-loss efforts private, take some steps to stay on course. What will give you the burning desire to stick to your weight-loss plan? Here are six tips to help you start your weight-loss journey. If you are overweight, you might be more at risk of having high blood pressure. You can learn more about obesity and get support from Obesity UK, the leading charity dedicated to supporting people living with obesity. If you are overweight or living with obesity, lowering your weight can help reduce your risk of developing serious diseases. This easy-to-follow, NHS-backed digital lifestyle-change programme focuses on long-term results. Fun, flexible and made to work for you, MAN v FAT Football is a great way to get in shape. 5) Check for Hormonal Imbalances – Consult a doctor if you suspect underlying health conditions like thyroid disorders or insulin resistance. Opt for lean meats, legumes, whole grains, and fresh vegetables. Sedentary lifestyles, prolonged sitting, and lack of movement slow down calorie burning. The trouble with belly fat is that it's not limited to the layer of padding just below the skin. It also plays a role in where the body stores fat. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Loss of muscle mass decreases how quickly the body uses calories. You'll likely have some setbacks on your weight-loss journey. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. You could lift weights, use exercise bands or do pushups. Work up to at least 30 minutes of aerobic exercise most days of the week. How many calories you burn depends on how often, how long and how hard you exercise. Most often, medical or mental health conditions that cause weight loss have other symptoms. Sometimes, a specific cause of weight loss isn't found. Often, a combination of things results in changes in your health and related weight loss. You can reduce your risk by eating more healthily, losing weight and being more physically active. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. Track your diet and exercise in a journal or an app. But it helps to have support from others. Maybe you want to boost your health or get in shape for a vacation. Talk with your healthcare professional if you need help taking charge of stress. Find out what calories are, why it can be useful to count them and how doing so can help you lose weight. Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time. Instead, focus on what you’re eating, how your body is responding, and lifestyle factors that could be affecting your progress. Treatment for unintentional weight loss depends on what's causing it. Sometimes weight loss can be caused by cancer. Any extra movement helps you burn calories. Exercise helps you keep off the weight that you lose too. Regular physical activity helps burn off extra calories.