The three pillars of lasting weight loss

Summary

This explainer starts from a simple point: obesity is a complex, long-term medical condition, not a lack of willpower. Hunger and fullness hormones are disturbed in obesity, which is why eat less, move more is harder than it sounds.

It then sets a realistic goal. Losing even 5 to 10% of your body weight can improve blood pressure and lower the risk of heart disease and type 2 diabetes.

The three pillars are:

• Fuel (diet). Every successful diet works by taking in a little less energy than you use. Low-carb and low-fat approaches can both work. What matters most is whether you can keep it up.
• Engine (physical activity). Exercise adds only a little to weight loss on its own, but it is one of the best ways to keep weight off. It protects muscle, reduces belly fat and improves blood pressure and blood sugar.
• Blueprint (behaviour). Specific, measurable goals, keeping a food or activity diary, changing what food is easily within reach at home, and being kind to yourself after a slip.

The video’s message is that all three pillars are needed together, and that the plan should be built around your own tastes, schedule and life. If you are on medicines for weight, diabetes or blood pressure, discuss diet and exercise changes with your doctor.

Read more about what obesity is and protein and muscle while losing weight.