Losing weight is much more than just finding smaller clothes—it’s about your health, energy and the risks of chronic disease. There are so many diets and fads, you can start to feel overwhelmed. That’s precisely why we put together this evidence-based guide for you on 10 weight loss strategies that are practical, sustainable and evidence-based.
1. Set Realistic and Measurable Goals
Why It Works:
When you set realistic goals, you give your weight loss journey structure and focus. It is typically safe to aim to lose 1–2 pounds per week.
How to do it:
- Identify your “why.” Are you losing weight for health, energy, or self-confidence?
- Use SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound.
- Track progress weekly—not daily—to avoid frustration.
Example: “I want to lose 10 pounds in a 2-month period by eating 500 fewer calories during the day, and exercising 4 times a week
2. Prioritize a Balanced Diet Instead of Restrictive Diets Reason
Why It Works:
Restrictive diets can provide quick success but can be difficult to maintain and will often lead to regaining the original weight loss and sometimes even more weight gain. Balanced eating with a variety of nutrient-dense foods can lead to long-term results! Decrease consuming processed foods, refined sugars, and trans fats. Stick to the 80/20 rule; Eat healthy 80% of the time and enjoy treats 20% of the time.
3. Control Portions Reason
Why It Works:
- Overindulging on healthy foods can lead to weight gain.
- Controlling portions will help limit calories without the feeling of deprivation.
How to Do It:
- Use smaller plates and bowls.
- Slow down and stop eating when you feel 80% full.
Pro Tip:
Pre-portion and package your snack food instead of eating out of the bag.
4. Increase Physical Activity Exercise
is important not just for burning calories, but also for building lean muscle to raise your resting metabolic rate.
Suggested Activity Types:
- Cardio (Aerobic): walking, jogging, swimming, cycling
- Strength Training: lifting weights, resistance bands, bodyweight exercises
- Flexible & Recovery: yoga, pilates, stretching
Guidelines for Exercising:
150 minutes of moderate aerobic activity a week
Everyday Movement Counts:
- Take the stairs rather than the lift/elevator.
- Park further away from store entrances.
- Walk or cycle for short trips.
Pro Tip: Even 15min workouts can be very effective if it is done regularly.
5. Hydration
Water is essential for weight management.
Your body can confuse thirst with hunger, stimulating unnecessary grab-and-go snacking habits.
Benefits of Drinking water for weight loss:
Slightly boosts metabolism Decreases appetite when had before meals Helps clean toxins out Aids digestion and consequently reduces bloating
Recommendations for daily water intake:
- Women: ~2.7litres (91oz)
- Men: ~3.7 liters (125 oz)
Hydration Tips:
- Drink one glass of water before each meal.
- Take a water bottle with you and carry it everywhere.
- Add lemon, mint, cucumber, etc., to add flavour.
Pro Tip: Start your morning with a large glass of water to kick start digestion
6. Prioritize sleep Quantity
Sleeping poorly will ruin all efforts to lose weight. When you don’t get enough sleep, two hormones that regulate hunger, called ghrelin and leptin, are affected, leading to increased cravings and hunger.
Consequences of Sleep Loss on Weight Loss:
- Increased Hunger and Cravings Less willpower and poor food choices Slower metabolism
- Higher cortisol (the stress hormone)
Easier Steps to Healthy Sleep:
- Establish a bedtime ritual—no screens, dim lights, and something relaxing.
- Keep your bedroom cool, quiet, and dark.
- Don’t drink caffeine after 2 PM.
7. Reverse Stress and Manage
Emotional Eating Stress is the worst as it stimulates cortisol levels, which encourages more fat storage (around the belly). A high level of stress also leads to emotional eating and cravings for comfort food.
Signs and Symptoms of Emotional Eating:
- Eating when you are not physically hungry.
- Cravings to eat particular “comfort foods” (i.e., sweets, chips).
- After you eat, feeling guilt or shame.
- Using food as a reward or distraction.
Stress Management Techniques:
- Mindfulness meditation.
- Writing (journaling).
- Yoga/light activity.
- Conversation, either with a friend or therapist.
Pro Tip:
Before you eat, use the acronym HALT and consider if you are: Hungry, Angry, Lonely, Tired
8. Monitor Your Food and Progress
Keeping a food journal helps increase awareness of what you eat, and why you eat. It is one of the most useful tools for long-term weight management.
What to Track:
- Foods eaten with portion sizes
- Calories
- macronutrients Hunger levels and mood
- Physical activity performed Weight
- Body Measurements Best
Tracking Tools:
- Apps—MyFitnessPal, Lose It!, Cronometer;
- Wearables: Fitbit, Apple Watch, Garmin,
- traditional pen and paper journals or planners
Research shows that people who consistently track their dietary intake lose two times more weight than individuals who do not track it.
9. Limit Caloric
Beverages Sweetened beverages are one of the biggest contributors to weight gain.
They deliver calories without any feeling of fullness, creating a tendency for you to overconsume. Things to Try
Avoiding or Minimizing:
- Soda
- Sweetened coffee/tea
- juice (including 100% fruit juice)
- Alcohol Sports/
- energy drinks
Better Options:
- Water,
- sparkling water
- Herbal tea
- Black coffee
- Coconut water (in moderation)
Fun Fact: If you simply swapped one soda per day for water, you could potentially lose 15 pounds in a year.
10. Create a Supportive Environment
Your surroundings are a significant factor in forming habits. Being around others who support your goals makes it more likely you will succeed.
Ways to Create Support:
- Share your goals with family and close friends.
- Find a fitness buddy, workout partner, or accountability partner
- Seek professional support such as a dietitian, health coach, or therapist
Also Consider:
- Get rid of junk food in the house.
- Have healthy snacks readily available.
- Reward milestones (with non-food items!).
Motivational tip: Post your accomplishments on social media or in a fitness community; you might even motivate others!
Bonus Tip:
Be Patient and Consistent If you remember nothing else from this section, remember this: consistency is more important than perfection. A lot of people quit because they expect results quickly.
The truth is that real weight loss and habits that help you keep the weight off, take time.
How to stay on track:
- Know that you are making long-term changes, not short-term changes.
- Accept that you will slip up and just move forward.
- Celebrate the progress you make, even if the number on the scale doesn’t change.
Track More Than Weight: Your energy level How well you sleep How much better your clothes fit
Common weight loss questions
Q: How fast should I lose weight?
A: A healthy weight loss is 1–2 pounds per week. If you lose more than this in a week, it’s probably just water weight, and not sustainable in the long term.
Q: Can I lose weight without exercising?
A: Yes, while diet has the greater impact, you will… be better off combining both for long term success and a healthy body composition.
Q: What if I plateaued in my weight loss?
A: You could try any of the following: Re-evaluate your calorie intake Change your workouts Add more protein in your diet Managing your stress or improve sleep patterns
Q: Are weight loss supplements necessary?
A: NO. Most weight loss supplements are ineffective or at best, provide a very small result. Also, focus on your diet, movement and mindset first.
Conclusion:
Choose the strategies that work for you.The best option is one that you can stick to. These strategies need to match your values, interests, and lifestyle. To get started, choose 3-4 of the strategies listed above, practice them this week, and you will begin to generate momentum and build from there.
Small strides will translate to huge outcomes over time. Remember: Progress is progress, no matter how small. Sticking with it, being patient, and believing in the process
