16 Proven Tips for Sustainable Weight Loss: How to Lose Weight and Keep it Off

16 Proven Tips for Sustainable Weight Loss: How to Lose Weight and Keep it Off

Losing weight can be a challenging task, but it's not impossible. In fact, with the right mindset and a little bit of effort, anyone can shed some pounds and keep them off for good. If you're looking to lose weight and keep it off, here are some tips to help you on your journey.

A young woman jogging in an urban park. One of the steps to losing weight and keeping it off.
  1. Set realistic goals: Before you begin, it's important to set realistic goals for yourself. Rather than aiming to lose a large amount of weight in a short period of time, set smaller, achievable goals that you can work towards over time. This will help you stay motivated and on track.

  2. Create a calorie deficit: To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume. One way to do this is by eating fewer calories, but you can also achieve this by increasing your physical activity.

  3. Eat a balanced diet: Eating a balanced diet is crucial for weight loss. Make sure to include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Avoid processed foods and sugary drinks, which are high in calories and provide little nutrition.

  4. Exercise regularly: Exercise is an essential component of weight loss. Regular physical activity can help you burn calories, increase muscle mass, and improve your overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

  5. Keep track of your progress: Keeping track of your progress is an important part of weight loss. Use a food diary or app to log your calorie intake and physical activity. This will help you stay accountable and make adjustments as needed.

  6. Stay consistent: Consistency is key when it comes to weight loss. Don’t expect to see results overnight, and don’t give up if you hit a plateau. Keep working towards your goals and be patient with yourself.

  7. Get enough sleep: Sleep plays a vital role in weight loss. When you don’t get enough sleep, your body produces more ghrelin, a hormone that stimulates hunger. Aim for at least 7-8 hours of sleep each night.

  8. Take care of your mental health: Losing weight is not just about what you eat, but also how you feel. Stress, anxiety, and depression can all make it harder to lose weight. Take care of your mental health by practicing mindfulness, getting enough sleep, and seeking support from friends and family.

  9. Drink plenty of water: Drinking water can help you feel full and reduce your appetite. It can also help boost your metabolism and flush toxins out of your body. Aim to drink at least eight 8-ounce glasses of water per day.

  10. Eat more fiber: Fiber is an important nutrient that can help you lose weight. It is found in fruits, vegetables, whole grains, and legumes. Fiber can help you feel full, which can reduce your calorie intake. It also helps to regulate your digestion and keep you regular.

  11. Find a workout buddy: Having a workout buddy can help you stay motivated and accountable. You can encourage each other to keep going and push each other to reach your goals.

  12. Keep healthy snacks on hand: Keep healthy snacks on hand, such as fruits, vegetables, and low-fat yogurt, so that you can reach for something healthy when you feel the urge to snack. This can help you avoid reaching for high-calorie, processed foods.

  13. Get enough protein: Protein is an essential nutrient that can help you build muscle and lose weight. It can also help you feel full and satisfied, so you're less likely to overeat. Include a source of lean protein, such as chicken, fish, or legumes, in every meal and snack. For on-the-go healthy protein snacks, check out our no-artificial-anything protein cookies.

  14. Reward yourself: Celebrate your achievements, no matter how small they are. Treat yourself to something you enjoy, such as a new book, movie, or even a small piece of chocolate, when you reach a weight loss goal.

  15. Stay positive: Losing weight can be a difficult journey, and there may be times when you feel discouraged. It’s important to stay positive and remind yourself of why you started. Also, remember that setbacks are a normal part of the process and that it’s important to keep moving forward.

  16. Find a support system: Having a support system is crucial for weight loss. Surround yourself with friends and family who are supportive of your goals and can encourage you when you need it. You can also seek support from a weight loss group or professional counselor.

    Remember, weight loss is not a one-time event, it is a lifelong journey. It takes time, effort, and consistency to lose weight and keep it off. Be kind to yourself and don’t be too hard on yourself if you slip up. The most important thing is to get back on track and keep moving forward. With the right mindset and a little bit of effort, you can lose weight and keep it off for good.


    Reviewed by:
    Frankie Krygsman is a certified Life Coach and certified nutritionist (NASM and ISSA) from San Diego. He was recently awarded “2022 Transformation Coach of the year” by the Brave Thinking Institute. Frankie has also been a personal trainer who specializes in Dr. Eric Berg's methodology focusing on Ketosis and IF. Frankie has helped thousands of clients either by working with him personally or following the guidelines in his eBook "Kinetic Ketosis." Frankie focuses on helping people lose weight, increase energy levels, and improve sleep quality.