8 Tips for Sustainable Weight Loss: Building Long Lasting Healthy Habits

Losing weight can be challenging. Not only because it requires changing your lifestyle habits, but because our brains are wired to resist it. Historically, our bodies evolved to store fat during times of scarcity. When we begin losing weight, our body often reacts by going into ‘starvation mode’, increasing hunger, craving calorie-dense foods, and slowing down the metabolism. This instinctive response makes the brain push us to eat more. While this can make weight loss feel difficult, it is possible with the right knowledge.

By focusing on small, sustainable changes and creating healthy habits, you can support your body’s needs and achieve long lasting weight loss – without the need for fad diets or extreme restrictions, which often result in regained weight.

Here are 8 practical tips to help you make lasting changes and improve your overall health.

1. Focus on Health, Not Just Weight

Weight loss should be about improving your overall health and well-being, not simply focusing on a number on the scale. In fact, if you incorporate regular exercise into your routine, you may gain muscle while losing fat, meaning your weight could stay the same despite improvements in your body composition. Achieving a healthy weight lowers the risk of numerous chronic diseases such as heart disease, type 2 diabetes, and high blood pressure. By focusing on how you feel, for example having more energy or mental clarity, you’ll be more motivated to maintain these positive changes, regardless of what the scale says.

2. Set Realistic Goals

Weight loss should be viewed as a journey, not a quick fix. Setting small, realistic goals – such as losing 1 pound a week – prevents frustration and keeps you motivated. Beyond the scale, focus on non-weight related victories like more energy, improved strength, feeling happier, better sleep, or healthier skin. By setting small, realistic goals that are achievable to you, you will be able to gradually increase these goals over time.

Check out the infographic below for some goal examples.

3. Build Healthy, Enjoyable Habits

Building healthy habits is key to successful long-term weight loss. Rather than focusing on restrictive diets or intense workout plans, find changes you genuinely enjoy and can stick with. When you enjoy your healthy routines, they become a natural part of your day rather than a chore. Start small and be consistent – whether it’s taking a walk after dinner, experimenting with new healthy recipes, or taking a fun dance class. These habits will not only help with weight loss but will enhance your overall well-being. Over time, small, enjoyable habits can lead to significant, lasting results.

4. Avoid Fad Diets and Extreme Restrictions

While fad diets might feel tempting as it can result in rapid weight loss, it’s important to remember that they are unsustainable and tend to result in regained weight. These diets typically involve extreme calorie deficits or the elimination of entire food groups, which can deprive your body of essential nutrients impact your health. For example you may end up feeling fatigued, irritable, and unsatisfied. Instead of focusing on drastic diets, focus on balanced, nutrient dense meals that fuel your body.

5. Understand Energy Balance and Food Quality

While weight loss fundamentally comes down to burning more calories than you consume, it’s important to understand that not all calories are equal. Whole, nutrient-dense foods like lean proteins, whole grains, and vegetables support weight loss more effectively than processed options. These foods have a higher thermic effect, meaning your body burns more energy digesting them, helping you feel full and satisfied.

6. Carbohydrates Are Not the Enemy

Carbs are essential for energy and should not be viewed as the enemy. It’s important to choose complex carbs such as whole grains, fruits, and vegetables, over refined carbs like white bread and sugary snacks. Complex carbs are packed with fibre and essential nutrients that will not only help you to maintain a healthy weight, but also promote better gut health, and optimal health. Low-carb diets may seem effective initially but can be difficult to maintain and lead to nutrient deficiencies.

7. Stay Active in Enjoyable Ways (and build muscle)

Exercise plays a crucial role in weight loss, but it doesn’t need to feel like a chore. Find activities that you genuinely enjoy, whether it’s dancing, hiking, cycling, or yoga. Aim for a minimum of 150 minutes of moderate aerobic activity each week. This equates to a little over 20 minutes a day. In addition to cardio, strength training is a great weight to boost your metabolism. Building muscle helps your body to burn more calories, even at rest. Activities like weight training, Pilates, or yoga all increase lean muscle mass – leading to a higher resting metabolic rate.

8. Prioritise Emotional Well-Being and Sleep

Your mental and emotional health significantly influences your weight loss journey. Stress, anxiety, and a lack of sleep can lead to unhealthy eating patterns and hinder your progress. Make self-care a priority. This might look like practicing stress-relieving techniques like mindfulness, meditation, or yoga, and ensuring you get adequate sleep each night. Aim for 7-9 hours of quality sleep each night, to support recovery and overall well-being.

It's About Progress, Not Perfection!

Sustainable weight loss is a journey, and it’s important to celebrate those small wins along the way. Every positive change – whether it’s more energy, better sleep, or fitting in an extra workout – brings you closer to your goals. Focusing on progress rather than perfection keeps you motivated and helps you to build lasting habits. Remember, lasting change takes time, and consistency is key. By taking one step at a time, you’ll not only be able to achieve long lasting weight loss, but also improve your overall health and well-being.