Healthy weight loss is achieved through long-term changes in daily eating and exercise habits.
According to the Centers for Disease Control and Prevention website, people who lose weight gradually, about 1 to 2 pounds per week, are more successful at keeping it off.
In order to achieve that rate of weight loss, a person must use up more calories than he or she takes in. Since one pound equals 3,500 calories, a person needs to reduce their caloric intake between 500 and 1,000 calories each day to lose 1 to 2 pounds each week.
Moderate-intensity exercise, such as a brisk walk, 60 to 90 minutes daily helps a person lose and keep off the weight. The CDC also recommends changing unhealthy eating habits. Avoid fast food and junk food, eat slower, eat only when hungry and plan healthy meals ahead of time.
To keep weight off, continue with a lower-calorie diet, keep eating patterns consistent and eat breakfast every day to avoid overeating later in the day. Also, continue moderate exercise, breaking the 60 to 90 minute exercise periods into two intervals each day to fit it into the schedule, if necessary.