15 Tips To Help You Lose Weight And Keep It Off!
Have you ever wondered how to lose weight and maintain it long-term? Here’s a guide packed with 15 actionable tips to help you establish positive habits, set realistic goals, and embrace a sustainable lifestyle for lasting success.
15 simple & practical weight management steps
Losing weight can be tough, but keeping it off long-term is often the bigger challenge. Whether you’re just starting or looking to maintain your progress, these actionable tips are designed to help you succeed. Let’s dive in.
1. Start with a Positive Mindset
Focus on what you want to achieve, not what you’re avoiding. Instead of saying, “I don’t want to feel bloated,” say, “I want to feel fit and healthy.” Positive framing helps your brain visualise success, making your goal feel more achievable.
2. Set Clear and Realistic Goals
Define your ideal weight based on your age, height, and lifestyle. Be specific:
Example: “I want to lose 1 pound per week over 5 months.”
Mark your goal date on the calendar and track your progress to stay motivated.
BMI categories
- Underweight: BMI is less than 18.5
- Healthy weight: BMI is between 18.5 and 24.9
- Overweight: BMI is between 25 and 29.9
- Obese: BMI is between 30 and 39.9
- Severely obese: BMI is 40 or more
Safe Weight Loss Recommendations
Health experts, including organisations like the NHS (UK) and the CDC (USA), recommend a safe and sustainable weight loss rate of:
- 0.5–1 kg (1–2 lbs) per week.
This rate ensures:
- Preservation of Muscle Mass: Rapid weight loss can result in muscle loss, not just fat.
- Metabolic Health: Losing weight too quickly can negatively affect your metabolism, potentially leading to weight regain later.
- Nutritional Balance: Gradual weight loss allows you to maintain a healthy, nutrient-rich diet rather than resorting to overly restrictive diets.
- Long-Term Sustainability: Slow, steady weight loss is more likely to lead to lasting results.
Why Is More Than 1 kg per Week Risky?
- Health Risks: Losing weight faster than 1 kg per week may increase the risk of:
- Nutrient deficiencies.
- Gallstones.
- Muscle loss.
- Fatigue and irritability.
- Crash Dieting: Rapid weight loss often involves unsustainable methods (e.g., extreme calorie restriction), which can lead to “yo-yo dieting.”
When Is Faster Weight Loss Safe?
In some situations, faster weight loss may be safe or necessary, but only under medical supervision:
- Medical Interventions: Programs like very-low-calorie diets (VLCDs) prescribed by doctors for obese individuals (BMI >30).
- Initial Weight Loss: In the first week or two of a new program, individuals may lose more than 1 kg per week due to water weight loss, which is not the same as fat loss.
BMI & Weight Loss Calculator
3. Visualise Success with Reminders
Find photos of yourself at your target weight or create inspiring visuals. Place them in key spots like your fridge or mirror to keep your goal top of mind.
4. Build Your Diet Around Foods You Love
Make a list of healthy foods you genuinely enjoy and prioritise them in your meals. Focusing on what you can eat reduces cravings for restricted items and keeps your diet enjoyable.
5. Stay Hydrated
Water is your weight-loss ally. Drinking water before meals helps you feel fuller, so you’re less likely to overeat. Plus, staying hydrated keeps your energy levels up without extra calories.
6. Eat Regularly – Avoid Starving Yourself
Skipping meals can backfire by slowing your metabolism and triggering fat storage. Instead, eat small, balanced meals throughout the day to keep hunger at bay and your energy steady.
7. Tackle Stress for Better Results
Stress triggers the hormone cortisol, which can lead to weight gain, especially around the belly. Incorporate stress-reducing activities like yoga, meditation, or even a daily walk to balance your mind and body.
8. Boost Feel-Good Hormones
Serotonin, the “happiness hormone,” plays a big role in weight management. Here’s how to increase it:
- Think positively.
- Stay active – even small activities like walking count.
- Connect with others – positive social interactions matter.
9. Move in a Way You Love
Weight loss is a numbers game: burn more than you consume. The best way to stick with exercise? Choose activities you enjoy, whether it’s dancing, cycling, or a brisk walk with friends.
Fun and Proven Activities to Burn Calories
Dancing
- Activities like Zumba, salsa, hip-hop, or even just dancing around the house can burn up to 300–500 calories/hour.
- Why it works: Music makes it fun, and it doesn’t feel like a workout.
Cycling
- Outdoor or stationary cycling can burn 400–600 calories/hour, depending on intensity.
- Why it works: It’s low-impact and can be a social or solo activity.
Walking with Friends or Family
- Brisk walking burns 200–300 calories/hour and improves mood and cardiovascular health.
- Why it works: It’s accessible, low-impact, and easy to integrate into your day.
Swimming or Water Aerobics
- Swimming laps or joining water aerobics classes can burn 400–700 calories/hour.
- Why it works: It’s gentle on joints and great for a full-body workout.
Hiking
- Exploring nature while walking uphill or on trails burns 300–500 calories/hour.
- Why it works: Beautiful scenery distracts you, and it’s a natural stress reliever.
Sport-Based Activities
Tennis or Badminton
- Fun, social activities that burn 400–600 calories/hour.
- Why it works: Competitive games keep you engaged and moving.
Basketball, Soccer, or Football
- Team sports burn 500–700 calories/hour, depending on intensity.
- Why it works: They combine fitness and fun while fostering social connections.
Rock Climbing
- Indoor or outdoor climbing can burn 500–900 calories/hour.
- Why it works: It’s mentally engaging and builds strength and endurance.
Playful and Creative Options
Trampoline Workouts
- Bouncing on a trampoline or doing mini-trampoline exercises burns 300–400 calories/hour.
- Why it works: It’s a low-impact, playful activity.
Hula Hooping
- Burns around 200–300 calories/hour.
- Why it works: It’s nostalgic, fun, and targets the core.
Martial Arts or Boxing
- Classes like kickboxing, karate, or MMA can burn 600–800 calories/hour.
- Why it works: Builds strength, confidence, and endurance.
Low-Intensity, High-Adherence Options
Yoga or Pilates
- These burn 200–400 calories/hour but also build flexibility and reduce stress.
- Why it works: Many enjoy the meditative and calming aspects.
Gardening or Yard Work
- Burns 200–400 calories/hour depending on activity level.
- Why it works: Productive, outdoor time can be therapeutic.
Playing with Pets
- Activities like fetch or running with a dog can burn 200–300 calories/hour.
- Why it works: You’re focusing on your pet’s joy, not your workout.
Technology and Gamification
Fitness Apps or VR Games
- Apps like Peloton, Zwift, or VR games like Beat Saber turn exercise into an immersive experience, burning 300–500 calories/hour.
- Why it works: Gamification keeps it engaging and fun.
10. Think Beyond Diets
Crash diets rarely last. Focus on long-term lifestyle changes instead. Adjust your eating habits to support lasting health rather than short-term fixes.
11. Don’t Let Setbacks Derail You
Had a bad meal or overindulged? It’s okay. Acknowledge it, move on, and make healthier choices for the rest of the day. Avoid letting guilt sabotage your progress.
12. Redefine Rewards
Ditch the habit of rewarding yourself with unhealthy treats. Instead, discover healthier alternatives that still feel indulgent, like fruit smoothies or dark chocolate.
Healthy Food Rewards
- Fruit Smoothies: Blend fresh fruits with low-fat yogurt or almond milk for a creamy, sweet treat.
- Dark Chocolate: A few squares of dark chocolate (70% cocoa or more) satisfy sweet cravings while providing antioxidants.
- Homemade Energy Balls: Combine dates, nuts, and a touch of cocoa powder for a satisfying, nutritious snack.
- Greek Yogurt Parfait: Layer Greek yogurt with fresh berries and a drizzle of honey.
- Frozen Grapes or Banana Slices: A naturally sweet and refreshing treat.
Non-Food Rewards
- Relaxation Time:
- Enjoy a spa day at home with a bubble bath and essential oils.
- Use a face mask or skincare products you’ve been wanting to try.
- Fitness Gear:
- Reward yourself with new workout clothes, a yoga mat, or a fitness tracker.
- Hobbies:
- Treat yourself to art supplies, a new book, or materials for a hobby you enjoy.
- Experiences:
- Plan a fun outing, like a nature hike, museum visit, or a movie night.
- Subscriptions:
- Subscribe to a wellness app, meditation program, or your favourite streaming service.
Low-Cost Rewards
- Time Off:
- Allow yourself an afternoon of guilt-free relaxation or binge-watching a favourite series.
- Music or Audiobooks:
- Download new songs or audiobooks that you’ve been meaning to listen to.
- DIY Projects:
- Dedicate time to a creative project, like redecorating a space or crafting.
13. Downsize Your Plates
Using smaller plates can help control portion sizes without making you feel deprived. It’s a simple yet effective way to prevent overeating.
14. Eat Mindfully
Slow down during meals. Chew thoroughly, savour each bite, and listen to your body’s signals. If you still feel hungry after a meal, wait 10 minutes before reaching for more—you may realise you’re actually full.
15. Break Unhealthy Habits
Identify patterns that lead to overeating or unhealthy choices. For example, if you snack while working, take a break and step away from your desk to reset.
Why a Lifestyle Change Works Best
Short-term goals can kickstart weight loss, but only long-term habits ensure you keep the weight off. Make gradual, sustainable changes to your eating, exercise, and daily routine.
These tips aren’t just about losing weight—they’re about gaining control over your health and creating a lifestyle you’ll love. Start today, and stay consistent.
Need Extra Support? Consider Hypnotherapy
Sometimes, we need a little extra help to reach our goals. Hypnotherapy can help you reprogram your mindset for long-term weight loss success. Curious? Book an initial consultation today to find out if it’s right for you.
