Top Ways to Lose Weight and Keep It Off

Top Ways to Lose Weight and Keep It Off: Expert Strategies Revealed

11 min read


04 Jul 2024

What you’ll learn here…

  1. Effective weight loss strategies
  2. Setting the foundation for success
  3. How to keep the weight off
  4. Mastering nutrition for lasting results
  5. Maximizing physical activity for optimal health
  6. Final thoughts…

No “one size fits all” when it comes to weight loss solutions.

Picking a weight loss strategy that feels right for you is essential to staying on track during your journey. 

With expert advice, you can discover scientifically backed methods of weight loss to improve your overall health and wellbeing. So, if losing weight permanently is your goal, then you’ve come to the right place.

This tip-top guide will offer you different solutions to your weight loss troubles while providing the information you need to achieve and maintain long-term healthy weight loss.

Ready to discover the best weight loss strategies? Let’s go!

Effective weight loss strategies 

While looking to shed pounds the healthy way, you should adopt strategies that not only promote weight loss, but also prioritise your overall health and wellbeing.

One of the most common methods of weight loss is being in a calorie deficit,  which encourages you to eat fewer calories than you burn to shed weight. While it sounds simple, this alone isn’t a sustainable way to lose weight. 

The amount of calories you need in a day is influenced by many factors, including age, activity level, body composition, illness, injury, and more. 

Approaching weight loss with a well-rounded approach will increase your chances of reaching your goals.

A calorie deficit—alongside regular exercise and maintaining a balanced diet—can help you to shed pounds. 

But once the weight is off—how do you keep it off? If you have no idea where to start, we’ve created an “effective weight loss strategies for beginners” list below.  

Here are some steps for you to succeed on your journey.

Let’s go.

1. Eat fewer calories

woman refusing a sandwich

Weight loss is a journey and what may work for one person, may not work for another. At first, when you reduce your calorie intakeyou may see a drop in weight, but then things change. 

Even though you’re consuming the same number of calories, you may not lose weight (or lose less weight). 

This is because weight loss involves losing water, lean tissue, and fat, which leads to a slower metabolism and other changes in the body. So, to continue losing weight every week, you should keep reducing your calorie intake within healthy limits.

Not all calories have the same impact on the body. For instance, consuming 100 calories of high fructose corn syrup can affect your body differently than 100 calories of broccoli.

For sustainable weight loss, it is important to avoid foods that are high in calories but do not make you feel full and replace them with low-calorie foods that keep you satiated.

2. Cut down on carbohydrates

carb heavy foods

An alternative perspective on weight loss focuses on how the body stores fat after consuming carbohydrates. 

Nutrition expert David Ludwig of Harvard T.H. Chan School of Public Health says that eating fewer unhealthy carbs—more so than cutting calories—can help maintain long-term weight loss.

When you eat a meal rich in carbohydrates, such as pasta, rice, bread, or fries, the body produces insulin to handle the influx of glucose in the bloodstream. This can lead  to weight gain and an increased need for fuel, resulting in increased consumption of food. 

As insulin only burns carbohydrates, cravings for carbs arise, creating a cycle of carb consumption and weight gain. However, this can be curbed by consuming healthier carbs and controlling the portion size of the carbs and eating them in moderation.

Healthy carb alternatives to add to your diet…

  • Quinoa
  • Sweet potatoes
  • Oats
  • Brown rice
  • Beans and legumes (Black beans, lentils and chickpeas)
  • Fruits like (berries, apples, oranges, and bananas)
  • Whole grain pasta
  • Starchy vegetables like (corn, peas, and squash, as well as non-starchy options like broccoli, carrots, and leafy greens) 
  • Whole grain bread
  • Barley

Eating the right types of carbs, opting for lean meat, fish, and plant-based protein sources, low-fat dairy products while getting your fill of leafy greens, non-starchy vegetables and fruits will level up your diet.

3. Get support 

Junk Food

Embarking on a weight loss journey can be challenging. But seeking support can significantly enhance your success and motivation. 

Building a supportive community can be a powerful tool for you to reach your goals as others can provide accountability, encouragement, advice, and motivation. 

Engage with support groups, either in-person or online, that can provide you with advice or give you a space to share your experience with others. 

Leaning on family and friends, or finding a weight loss buddy to join you in healthy activities can make the journey more fun.

Try technology and apps for tracking progress and connecting with communities. You can also explore local community resources like fitness classes and health workshops. By building a supportive network around you, you can stay motivated, overcome obstacles, and achieve your weight loss goals.

4. Follow a sustainable diet 

healthy meal

While some experts champion dieting, some experts advise against it unless it’s a sustainable and not a drastic change. 

Weight loss dietitian, Lainey Younkin, M.S., RD, LDN, says… 

"Going on a diet is not the way to sustainably lose weight. Instead of drastically cutting calories and dropping a bunch of weight quickly, you want to create a small calorie deficit that you can keep up with over time.

You can do this by eating smaller portions, increasing vegetable and protein intake and reducing intake of simple carbohydrates, sugar and alcohol."

But, if you’re still on the lookout for a diet is well-suited for you, there are a range you can look into to help you lose weight, like the…fasting diet, 80:20 diet, 16/8 intermittent fasting, 5:2 diet, Paleo diet, Dukan diet, Atkins diet, Sirtfood diet, and dopamine diet.

Whatever weight loss strategy you try, it’s important to love yourself through the process, look at weight loss through a positive lens and stay on track. 

5. Move more

Woman exercising

In addition to dietary changes, weaving regular exercise into your routine is key for sustainable weight loss. 

Centers for Disease Control and Prevention (CDC) states, “People who have lost weight and kept it off typically engage in 60 to 90 minutes of moderate-intensity physical activity most days of the week while not exceeding calorie needs. This doesn’t necessarily mean 60 to 90 minutes at one time. It might mean 20 to 30 minutes of physical activity three times a day.”

It’s important to choose activities that you enjoy, whether it's brisk walking, swimming, cycling, or yoga. Oh, and aim for at least 150 minutes of moderate-intensity exercise per week. You’ve got this.

Successful weight loss techniques for lasting results

woman measuring waist

Control emotional eating

Eating is not always solely driven by hunger. There are times when we resort to food as a coping mechanism for stress or anxiety, leading to gaining weight and sabotaging any diet plans. 

Being aware of your triggers for emotional eating, as explained on HelpGuide, can significantly impact your weight loss journey. 

If you’re feeling stressed, try incorporating healthier ways to relax and calm your mind. Consider activities such as yoga, meditation, or taking a hot bath.

If you’re feeling low on energy, you could take a stroll around the block, listen to some music, or even take a quick nap. 

If you’re feeling lonely or bored, you can try reaching out to others. Call a friend who can make you laugh, engage with your pet, or head to a public space like a library, mall, or park where you can be around people.

Track your progress

Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. 

Get enough sleep

Lack of sleep stimulates your appetite, so you want more food than normal. At the same time, it stops you from feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.

These lifestyle changes for sustainable weight loss can set you on track to reach your goals. 

How do I keep the weight off?

image showing woman's weight loss

Maintaining weight loss after successfully losing it requires ongoing effort and a commitment to maintaining healthy habits and sometimes, a change of lifestyle. 

Healthy weight management involves adopting sustainable lifestyle habits that promote maintaining a healthy body weight while prioritizing overall wellbeing. 

It’s a combination of eating well,  moving more, feeling good, and tapping into the power of community.

While rapid weight loss can seem desirable, it can essentially work against your goals. It affects your metabolism, sending your body into conservation mode. This slows down how fast you burn calories and can actually make it harder to lose weight. So, focusing on a multifaceted and gradual approach will allow you to achieve your goals in a sustainable way. 

Let’s get into some weight loss maintenance strategies that can help you sustain your results.

Maintain an active lifestyle

Regular physical activity is essential for weight management. Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking, jogging, cycling, or swimming. Incorporate strength training exercises to build lean muscle mass and boost your metabolism.

Track your food intake

Keeping a record of what you eat on a daily basis can hold you accountable and keep you motivated.

Make breakfast a daily habit

According to The National Weight Control Registry (NWCR) study, most participants reported having cereal and fruit for breakfast, with that being a contributing factor towards their weight loss. Consuming breakfast can boost metabolism and reduce hunger throughout the day.

Monitor your eating habits

Continue to practice portion control and mindful eating even after reaching your weight loss goals. Be mindful of your hunger and fullness cues, and avoid mindless eating. Being mindful is where it’s at.

Healthy eating habits for sustained weight loss

selection of fruit and veg

Reduce sugar and refined carbohydrates

Substituting refined carbs with whole-grain options and cutting out candy and desserts is a great start to reducing the amount of sugar and unhealthy carbs you’re consuming. 

Beware, as sugar can be hidden in various foods, such as canned soups and vegetables, pasta sauce, margarine, and even low-fat products. 

As our bodies often receive the necessary amount of sugar from natural sources in food, all the added sugar only leads to empty calories and unhealthy spikes in blood sugar levels.

Add fruits, vegetables, and fiber to your diet

While reducing calorie intake, it is not always necessary to decrease the amount of food consumed, it’s about the foods you’re choosing to eat and their contents.

Foods high in fiber, such as fruits, vegetables, beans, and whole grains, have a larger volume and take longer to digest, resulting in a feeling of fullness and aiding in weight loss. 

Eating an unlimited amount of fresh fruits and non-starchy vegetables is generally acceptable, as you will feel satiated before consuming excess calories.

  • Choose to eat vegetables in their raw or steamed form rather than frying or breading them. 
  • Include fresh fruits in your low sugar cereal such as blueberries, strawberries, and sliced bananas. This will provide a satisfying level of sweetness while reducing calorie intake, sugar content, and increasing fiber.
  • Enhance your sandwiches with nutritious vegetable options such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
  • Instead of indulging in high-calorie chips and dip, opt for a healthier snack like carrots or celery with hummus.

Gain control of your surrounding food options

To increase your chances of losing weight, it is important to take control of your surroundings when it comes to food. 

This includes being mindful of when you eat, how much you consume, and the types of foods that are readily accessible to you.

Prepare your own meals in the comfort of your own home. This way, you can manage the amount of food you consume and the ingredients you use.

Here are some tips for your viewing pleasure…

  • Opt for smaller portions 
  • Plan your meals and snacks in advance
  • Following a schedule for eating can prevent unnecessary snacking
  • Consume a higher amount of water
  • Reduce the presence of tempting foods in your household

Maximizing physical activity to sustain weight loss

woman exercising with heavy ropes

There is a discussion about the effectiveness of exercise in promoting weight loss, but its advantages extend far beyond just burning calories. 

Physical activity can boost your metabolism and enhance your mindset, and it is readily available for you to take advantage of. 

Taking a stroll, doing some stretches, or simply moving around can provide you with increased energy and determination to tackle the remaining tasks in your weight-loss journey.

Don't have enough time for a lengthy workout? Breaking up your exercise routine into three 10-minute sessions throughout the day can be just as effective as one 30-minute workout.

Discover physical activities that bring you joy. Experiment with activities such as walking with a companion, dancing, going on a hike, cycling, playing Frisbee with a furry friend, or playing interactive video games with your children.

Remember: Begin gradually by incorporating short periods of physical activity into your daily routine and you can build up your duration of exercise. 

Final thoughts…

A balanced diet, proper nutrition, staying hydrated, regular exercise, good sleep, improving mental health and taking care of yourself and adopting your lifestyle to reach your goals is essential to your journey.

By adding these effective strategies into your lifestyle, you can embark on a successful weight loss journey that is both sustainable and rewarding. 

Remember to be patient with yourself, celebrate your progress, and embrace the journey towards a healthier, happier you.

For more insider tips and advice, check out our ever-expanding library of lifestyle guides.