Carrying excess weight or living with obesity increases your risk of heart disease and circulatory problems. But let’s be honest — losing weight isn’t always easy.
Fad diets and extreme plans might promise fast results, but they’re often unrealistic and hard to maintain. The good news? Small, consistent changes to your everyday routine can lead to healthier, lasting weight loss.
Here are five practical strategies to help you make progress and stick with it for the long haul:
1. Understand What’s Driving Weight Gain
Obesity isn’t simply about willpower — it’s influenced by many factors, including your environment, habits, stress levels, and time constraints.
Start by reflecting on when and how your weight gain began. Was it a recent shift, or has it been building over time? Maybe changes in your work or family life have led to more takeaways, fewer home-cooked meals, or less time for exercise.
Working from home? You’re not alone — many of us are moving less than we used to. And if you’re already carrying extra weight, physical activity can feel even more challenging.
Still, it’s worth knowing that the NHS recommends 150 minutes of moderate activity (like brisk walking or cycling) per week. Yet studies show that people living with obesity often get less than this.
The first step isn’t to overhaul your life overnight — it’s to understand your patterns and identify realistic areas to improve.
2. Find Your Healthy Weight Goal
Knowing your Body Mass Index (BMI) can help you set a realistic and healthy weight loss target. It compares your weight to your height to show whether you’re in a healthy range.
Use a BMI calculator to check your numbers and see how much you might need to lose. Don’t feel pressure to hit your “ideal” weight straight away — start by aiming to lose 10% of your current weight. That alone can have major health benefits.
Breaking your goal into small, achievable steps makes the journey more manageable — and more motivating. Remember, it likely took time to gain the weight, and it’ll take time to lose it too. Be patient with yourself.
3. Make Changes That Fit Your Life
Long-term success comes from habits you can maintain — not temporary fixes. So whatever changes you make, make sure they fit your lifestyle.
Forget the word “diet” and think “lifestyle.” Whether it’s reducing carbs, counting calories, or adjusting your eating schedule, the best approach is the one you can stick with.
And don’t underestimate the power of movement. Research shows that combining healthy eating with physical activity is more effective than focusing on diet alone.
Simple swaps like walking instead of driving, trying short home workouts, or meeting a friend for a walk can make a real difference. Even short 10-minute activity bursts add up.
4. Focus on a Balanced Diet — Not Restriction
To lose weight, you need to use more energy than you consume. But cutting entire food groups is rarely a good idea — it often leads to missing out on important nutrients.
Instead, aim for balance:
-
Load up on fruits and vegetables
-
Choose wholegrains over refined carbs
-
Eat more beans, legumes, and oily fish
-
Try to limit foods high in saturated fats, sugar, and salt
Many calorie-dense foods — like avocados, nuts, and oily fish — can still be part of a healthy diet. They contain good fats that help manage cholesterol. Just be mindful of portion sizes if you’re watching your weight.
You can also try lower-calorie versions of your favorite foods — just check the label for hidden sugars and salt.
5. Lean on Support
Changing habits is easier when you don’t do it alone.
If you live with others, ask for their support — or better yet, encourage them to join you. Making healthier meals or going on walks together can be motivating.
Group support can also make a big difference. Studies show that people in weight loss groups often have better outcomes than those trying to lose weight solo.
Take professional help
Weight Loss is tough and this is why so many people fail to achieve their weight loss goals due to multiple reason such as inconsistency, lack of discipline. But one root cause here is the absence of professional approach.
If you are interested in following a professional approach to weight loss program from doctorforlife. From the first stage of your weight loss to consistent support, and final stage of your weight loss goals.
