10 Sustainable Weight Loss Tips You Need To Know

sustainable weight loss

When a person’s eagerness to lose weight comes to the fore, they make mistakes in their weight loss plan. Looking for visible results in a short time is not a practical approach.

Losing weight takes dedicated effort and is a slow process that helps the body adapt to the changes accompanying weight loss.

Weight Loss Tips


How Does Weight Loss Occur?

Generally, weight loss occurs when you create a calorie deficit by burning through more energy or consuming less food. So to lose weight, you need to burn more calories than you consume.

Let's look at weight loss tips that will work in tandem with sustainable ways to lose weight.

 Ditch the Drastic Diet:

While drastic diets may help you lose weight fast, these benefits are usually short-lived. Sustainable ways to lose weight are always better as they show long term results. 

An extreme weight loss plan can be detrimental to overall health. This is because it does more harm than good to the heart for the body to gain and lose weight rapidly.

Regulating the intake of calories is not the only thing that matters in a weight loss plan. A healthy diet should include nutrients, carbs, vitamins, protein and fibre. Eating small meals throughout the day will also help your weight loss plan.

Walk Every Day:

For those looking for sustainable ways to lose weight, walking every day or at least three times a week is one of the many weight loss tips that promote and maintain weight loss.  

Find an Additional Workout You Enjoy:

Exercise is a crucial part of any weight loss plan, and following it is one of the many weight loss tips. Any diet plan for weight loss should also include a good exercise regimen.

There are many kinds of exercise which will complement your weight loss plan. Exercise should figure in it if you are looking for sustainable ways to lose weight. 

Weight Loss Tip

Some workouts that you could consider are:

  • Yoga
  • Cycling
  • Swimming
  • High-intensity interval training 

Include Vegetables in Every Meal: 

It can’t be stressed enough that eating plenty of vegetables is intrinsic to any weight loss plan and is among the excellent weight loss tips you can follow. 

Vegetables are good for health and are one of the sustainable ways to lose weight. Unfortunately, people tend to eat larger portions of high-calorie food that may be good in taste but have no nutritional value and will negatively affect your weight loss plan.

Keep a Food Log

Research has found that those who keep meticulous records of their food intake as part of their weight loss plan lost twice as much weight as those who did not. Maintaining a food log is one of the better weight loss tips to follow, along with being one of the better sustainable ways to lose weight.

Regulating the intake of food can also be one of the better sustainable ways to lose weight for follow up to see where extra calories have been consumed and to cut down on the intake of those foods.

Avoid Multitasking While Eating

Eating lunch at work may sound appealing as a timesaver. But focussing on your eating instead of multi-tasking will help your weight loss plan. It will also help as it is one of the sustainable ways to lose weight.

Staying away from eating while working or watching a movie is one of the excellent weight loss tips you can follow. 

Avoid Alcohol:

Your weight loss plan could quickly derail if you don’t take enough care. Drowning one too many drinks at happy care and the weight loss tips you follow will not be beneficial in achieving your weight loss plan.

If you feel that you are missing out on social events, you can do the following:

  1. Share with your friends that you are not consuming alcohol at the moment, and seek their support. 
  2. Order non-alcoholic drinks.
  3. Plan events not centred around alcohol. 

     Skip the Skimmed Milk

Drinking whole milk may actually help you achieve your weight loss plan, as whole milk can be satiating. It also possesses vital nutrients and Omega-3 acids, which aid you if you are considering sustainable ways to lose weight.

    Consume High-quality Protein.

An efficient weight loss plan is a requisite for anyone looking to formulate sustainable ways to lose weight

Among the important weight loss tips in this regard would be to consume high-quality protein every day. Dieters often overlook the importance of protein and instead settle for a low-carb diet.  

Not all protein sources have the same benefits for dieters. A portion of a fatty cut of beef is not as healthy as shrimp which has lots of protein and minerals, but low-fat content.

Consuming high-quality proteins like chicken, turkey, eggs, lean beef cuts, eggs, and tofu will meet the expectations of your weight loss plan

Avoid Processed Foods

The main priority of the food industry is profit. They strive to make food appealing to the taste buds by adding taste enhancers, artificial flavouring, sugar, salt and fat. 

Processed foods, in particular, have oodles of taste enhancers that will not have any positive impact on your weight loss plan. 

The artificial ingredients can cause inflammatory responses in the gut, which may lead to leptin resistance.  The hormone Leptin gives the satiated feeling after a meal. 

Some Sustainable Ways to Lose Weight:

Plan a diet you can stick to: 

There are restrictive diets which require you to leave out entire food groups - like carbs, for example. Leaving out a food group is neither realistic nor advisable, and it will lower the effectiveness of your weight loss plan.

If you choose to leave out a food group, the craving for it may increase to a point where you may overindulge in it. This will only make you gain more weight than if you included it in small amounts in your diet.

Try Volume Eating

What if you could eat large food portions while at the same time taking in fewer calories and actually losing weight without any hunger pangs. 

The idea behind this novel approach to a weight loss plan is to achieve this aim. It prioritises low intake of low-calorie foods that have a high volume, leaving you satiated for longer. 

Volume eating requires you to eat more nutrient-dense foods such as beans, oats, vegetables, and non-fat yoghurt.

Have a Fibre-Protein Breakfast Combo:

A balanced breakfast should ideally be a source of protein and fibre for feeling sufficiently sated. 

Having just carbs will lead to a spike in your blood sugar levels, and it will also crash just as quickly.

Having proteins such as nuts, eggs, or tofu along with your favourite bagel will help slow down the digestive process, which will help reduce the tendency to overeat.

Try Calorie-counting For a Month:

While calorie-counting is generally not advised as one of the weight loss tips, those looking for some encouragement can use it for setting a weight loss plan. 

Using a calorie tracking app could give an insight into the calories in your favourite food and help you tweak your diet to help you lose weight fast, particularly if it is for health reasons.  

Seek Out Food Rich in Viscous Fibre:

There are certain kinds of fibres which are soluble when blended with water. They are known as viscous fibres and get a gel-like consistency when mixed with water. These fibres slow down digestion leaving you fuller for longer.  

The richest sources of viscous fibre would be asparagus, brussels sprouts, turnips, apricots, sweet potatoes, legumes, barley and oat bran. It would help immensely if your diet plan for weight loss if you were to include viscous fibres. 

  Avoid Fat Loss Medication

Medication may be an invaluable help in losing weight and staving off any future weight gain. It helps in the case of people where diet and regular exercise hasn’t worked. 

These medicines suppress the hunger regulating hormones in the brain and the intestines. Though they may be beneficial, they have many side effects, such as but not limited to nausea, vomiting, constipation, headache, diarrhoea, dizziness, and low blood sugar in people with diabetes. Fatigue and abdominal pain are other possible side effects. 


In your journey to finding sustainable ways to lose weight, you must remember to draw up a diet plan for weight loss that doesn’t require you to lose weight fast. Any kind of weight loss medication is also to be avoided. They will have a negligible effect on weight loss, and consuming them might result in undesirable side effects.

Always remember that any weight loss journey must be gradual, and progress will manifest itself only in a subtle manner. Working on a quick fix measure and following weight loss tips without due consideration may not give you the desired result.  Also read 14 Nutritious Food Recipes For Weight Loss

Authored By : Poorvi Chhajer

About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.


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