10 Tips to Lose Weight (Healthy, Sustainable Fat Loss)

Losing weight doesn’t have to mean starving yourself or following extreme rules. The most sustainable results come from small habits you can repeat consistently – while still enjoying your food and your life. Here are 10 evidence-based tips to help you lose weight in a healthy way.

1) Create a small calorie deficit

Weight loss happens when you consistently consume fewer calories than you burn.

• Aim for a small deficit (not a crash diet)
• Focus on consistency over perfection
• If you’re always exhausted or constantly hungry, your deficit may be too aggressive

2) Prioritize protein at every meal

Protein supports fullness and helps you maintain muscle while losing fat.

• Include a protein source at breakfast, lunch, and dinner
• Examples: eggs, Greek yogurt, chicken, fish, lean meat, tofu, beans, lentils

3) Eat more fibre (it’s a natural appetite helper)

Fibre slows digestion and helps you feel full for longer.

• Build meals around vegetables and high-fibre carbs
• Examples: leafy greens, broccoli, berries, oats, legumes, whole grains

4) Drink more water (especially before meals)

Many people confuse thirst with hunger.

• Start your day with water
• Try 1 – 2 glasses before meals
• Keep a bottle nearby to make it easy

5) Reduce liquid calories

Liquid calories don’t fill you up the same way food does.

• Watch sugary drinks, juices, sweetened coffees, and alcohol
• Choose water, sparkling water, unsweetened tea, or black coffee more often

6) Plan your meals and snacks

A simple plan reduces last-minute choices that can push calories up.

• Decide your main meals for the day
• Keep easy, healthy options available
• Build a “go-to” list of quick meals you actually like

7) Strength train 2 – 4 times per week

Strength training helps you keep (or build) muscle, which supports your metabolism and body shape.

• Focus on full-body basics: squats, hip hinges, pushes, pulls, core
• Start light and progress gradually
• If you’re new, 2 sessions per week is enough to begin

8) Walk more (daily movement matters)

Daily activity outside the gym (NEAT) can make a big difference.

• Aim for 7,000 – 10,000 steps per day if possible
• Add short walks after meals
• Use stairs, park farther away, take movement breaks

9) Sleep 7 – 9 hours

Poor sleep increases cravings and makes it harder to manage appetite.

• Keep a consistent sleep schedule
• Reduce screens 30 – 60 minutes before bed
• Create a relaxing wind-down routine

10) Track progress beyond the scale

The scale can fluctuate due to water, hormones, and digestion.

• Track waist/hip measurements
• Take progress photos monthly
• Notice energy, strength, and how clothes fit

Simple next step

Pick 2 tips to focus on this week (for example: protein at breakfast + a 20-minute walk daily). Once those feel easy, add the next habit.