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Is weight reduction right for you?

Safe weight reduction takes time and effort, but by making lifestyle changes that incorporate proper nutrition and physical activity, you can lose and maintain your weight for the long-term.


Why do you want to lose weight? To improve your health or your appearance? Is it for a special event? Permanent, safe weight reduction takes time.


What is a realistic amount of weight for you to lose and maintain? For individuals who are overweight, just a 5-10% weight loss can improve health.

Physiology of weight reduction:

To lose weight you must burn more calories than you eat. Basic body functions (e.g. breathing, manufacturing cells and maintaining body temperature) use 50-70% of your calories. The rate at which your body uses calories for basic body functions is called the Resting Energy Expenditure (REE).



Reject a diet mentality: 


Tips for safe weight reduction:

  • Eat regularly timed meals (especially breakfast) and snacks because skipping them can lead to overeating later in the day.
  • When you feel like you have eaten enough, stop.
  • Often cravings disappear, so if you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food.
  • Plan meals and prepare snacks ahead of time. Snack on fresh vegetables for crunch and fresh fruits to satisfy your sweet tooth.
  • Limit the amount of alcohol (beer, wine and liquor) that you drink.
  • Sleep 8-8.5 hours per night. Studies show that lack of sleep is linked to obesity.
  • Eat your favorite high-calorie foods like desserts less frequently and in smaller portions (you don't have to eliminate them altogether).
  • Know your daily calorie and serving size "budget." Any weight reduction plan should include more than 1400 calories per day. Take care when eating out, because restaurants are notorious for large serving size. Get customized nutrition information at

Grains: Serving size is 1 slice bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta



Protein: Serving size is 1 egg or 2 egg whites, 1/4 cup cooked dry beans or tofu, 1 tablespoon nut butter, 1/2 ounce nuts or seeds, 1 ounce cooked meat, poultry or fish




Mindful eating:

  • Pay attention to what you eat. Sit down and savor the taste, texture, aroma and appearance of food. Al foods may be enjoyed in moderation.

Physical activity:


  • Aerobic exercise
  • Strength-training
  • Flexibility

For more information, see Exercise.



Maintaining your new weight:



Less safe methods of weight loss: 

Before trying a new diet, consult a clinician or dietitian.



Fad diets: Many fad diets emphasize eating a lot of one kind of food rather than a variety of foods, but eating a variety of foods ensures that you can obtain all the nutrients your body needs.


Campus resources: