How To Lose Weight Without Overcomplicating It: 16 Expert Tips

Losing weight is a common health and fitness goal among recreational and high-level populations. However, maintaining the weight lost is a challenging and complicated task that requires organization and consistency. 

A recent study found that more than half of the weight lost was regained within two years. The regains increased to 80% of the weight lost in the next five years. These results highlight the difficulty of maintaining weight loss.

Successful weight loss requires gradual changes that focus on implementing long-term habits. In most cases, weight regain is the result of unsustainable weight loss methods. Setting the right goals, following a high-quality diet, and having the right mindset are some of the main considerations.

This guide will show you how to lose weight effectively. We’ve discussed 16 science-backed tips to ensure long-term success as you build the right healthy habits.

How To Lose Weight 

These are our top 16 healthy ways to lose weight. Each of these effective weight loss tips can be implemented as part of a long-term, sustainable weight loss plan.

Track Your Progress 

Tracking your progress refers to monitoring your current habits and behaviors throughout the weight loss process. Examples include your energy intake, activity level, weight, sleep, and recovery.

This should be the foundation of any sustainable weight loss routine. It forms a key part of the other factors below, giving you a clear picture of your current progress. 

If you have this essential tracking information, you can identify where you’re currently at and make the necessary changes. 

For example, most people have a poor understanding of the energy content of different foods. Because of this, they often underestimate or overestimate the amount of daily calories. While you don’t need to track every single calorie, you do need to comprehend the daily estimate effectively. 

Using a fitness journal, tracking app, or fitness watch can help track your energy consumption. Once you have this, you can compare it to your target intake and see if they match. If the values don’t closely match, you know you need to make some adjustments.

Furthermore, tracking your current progress and comparing it to your end weight loss goal improves awareness and accountability. This refers to taking responsibility for your actions and the influence they can have on your goals. 

Set Specific S.M.A.R.T. Goals 

Smart goals provide a specific goal-setting framework that deals with different features of a weight loss goal. These are specific, measurable, achievable, relevant, and time-bound. 

Using the S.M.A.R.T. goal framework allows you to turn vague intentions into actionable goals. Vague goals may cause frustration when quick results are not seen. S.M.A.R.T. goals break each goal into easily digestible, manageable chunks, improving the likelihood of long-term success.

For example, a common vague weight loss goal could be “I want to lose weight”. Using the S.M.A.R.T. principles, this becomes “I want to lose five pounds in two months. I will do this by exercising more and maintaining a 400-calorie deficit”.

In this example, the vague goal now has a specific focus with a timeframe and action plan. You’re able to break this into manageable chunks while tracking progress and staying accountable in your weight loss journey. This can be applied to any aspect of weight loss, including your cutting diet, exercise, and daily behaviors.

Eat Fewer Calories Than You Burn

Maintaining a calorie deficit is the foundation of successful weight loss for men and women. While it’s not the only focus, it should be seen as the fundamental principle ensuring long-term success. 

A calorie deficit is explained as eating fewer calories than you burn. Being in this state consistently causes your body to turn fat into fuel, leading to sustainable fat loss. As part of this, you should prioritize a higher protein intake alongside resistance training. We’ll discuss these further below. 

While it sounds simple enough, it’s not always easy in practice. You need to consider your food quality, exercise needs, and preferred meal timing. You also have an abundance of high-calorie foods and drinks that make it hard to control your intake. 

Focus on maintaining a small, manageable calorie deficit. Generally speaking, this should be around 500 calories below your maintenance amount. This results in steady and sustainable weight loss without causing fatigue and poor health. Do this by combining healthy food choices with consistent resistance training and activity. 

Prioritize Whole Foods

Whole foods are foods that are minimally processed, meaning they’re close to their natural form. Examples include whole grains, legumes, fruits, vegetables, nuts, seeds, and lean meats. 

This makes them rich in essential nutrients, including healthy fats, fiber, vitamins, and minerals. Each is important for overall health, meaning they should form part of the best diet for weight loss.

Whole foods are lower in calories and more filling than processed foods. This is due to their higher fiber and water content. Therefore, you can eat a higher volume of food while maintaining a calorie deficit. 

Alongside this, they help maintain blood sugar and energy levels, reducing food cravings and preventing fatigue. They’re also rich in fibre, which promotes better digestion and nutrient absorption.

Prioritizing whole foods allows you to naturally shift away from processed foods and sugary snacks. Both of these are major contributors to an excessive calorie intake and poor health outcomes. This may be used as a strategy when learning how to lose weight without counting calories.

Sustainable weight loss is about more than just eating less. Consider your food quality while maintaining the vital calorie deficit. Focus on these healthy food habits with eating as needed to fuel exercise and activity. 

Increase Protein Intake 

Protein is an essential macronutrient your body needs to get through a diet phase and maintain its daily needs. 

Increasing your protein intake during weight loss helps preserve lean mass, improve general health, and promote fat loss. This is a key factor for how to lose fat without losing muscle.

Protein is very satiating compared to fat and carbohydrates, meaning it keeps you fuller for longer. This is especially important during a weight loss diet where a consistent, small energy deficit is needed. Maintaining a high protein intake can help reduce your energy intake while preventing possible food cravings.

Furthermore, protein requires more energy to digest than the other macronutrients. In scientific terms, this means it has a higher thermic effect of food. Again, this slight metabolic boost may further support a consistent calorie deficit.

Focus on high-quality, lean protein sources such as white meat, fish, dairy, beans, and tofu. This may also be supplemented using high-protein weight-loss meals and protein shakes, which we’ll discuss further below. 

Increase Fiber Intake 

Fiber is a plant-based carbohydrate that can’t be digested by the body. It’s commonly found in foods such as fruit, vegetables, whole grains, and legumes. There are two main types of fiber: soluble and insoluble. 

While it doesn’t provide energy, it plays several major roles in health and weight management. This is mainly due to its effects on digestion and satiety, or feelings of fullness. 

Soluble fiber dissolves in water, meaning it forms a gel-like substance in the gut. This can aid digestion and keep you fuller for longer, both important aspects of weight loss. Increasing your soluble fiber intake can help reduce hunger and the chances of overeating. 

Insoluble fiber doesn’t dissolve in water, meaning it adds bulk to your stools. Because of this, it can help regular bowel movements and support good gut health. Both of these are vital aspects when forming a sustainable, long-term weight loss diet. 

With high-fiber foods being filling but not digested into energy, you’re able to eat larger quantities without consuming excess calories. Because of this, high fiber diets have consistently been linked with weight loss and reduced fat tissue.

Gradually increase your fiber intake, focusing on the foods listed above. This should be done while ensuring a high protein intake and the correct energy balance.

Limit Intake Of Added Sugar

Added sugars refer to sugars, syrups, and sweeteners added to foods and drinks during processing and preparation. Common examples include candy, soda drinks, packaged snacks, and sweetened cereals. 

Unlike naturally occurring sugars found in fruits, vegetables, and dairy, they provide calories with hardly any nutritional value. Because of this, excess consumption is strongly linked to weight gain and poor health. 

The spike in blood sugar, followed by the crash, causes fatigue, cravings, and excessive hunger when consumed in large amounts. This promotes overeating and poor dietary behaviours, which makes maintaining a consistent calorie deficit much harder.

Limit your intake of added sugar while focusing on the other main points raised above. While you don’t need to eliminate these foods, they should be less than 10%–20% of your total calories. Part of this involves being aware of the added sugars present in many processed foods.

Smart food swaps, such as changing from soda to sparkling water or consuming unsweetened versions, can help control your intake. Common added sugars and sweeteners to be aware of include brown sugar, cane sugar, and high-fructose corn syrup. Switching to natural sweeteners such as stevia and monk fruit can provide better alternatives.

Avoid Fad Diets

Fad diets are popular dietary plans that promise rapid results in short periods, often using extreme restriction methods. Examples include only eating one type of food, cutting out entire food groups, and following strict meal schedules. Common ones are the Atkins diet, raw food diet, and juice cleanses.

While they may lead to rapid initial weight loss, they’re almost impossible to maintain long term. This is because they stop your body from getting essential nutrients, drastically reduce your energy, and create unhealthy eating habits. 

That said, it’s common to gain most or all of the weight back once the diet has ended. In some cases, you may even put on extra weight. This puts you in a more challenging position than when you started the diet.

While these diets can be used for short periods, successful weight loss is about implementing sustainable, healthy behaviors. Following popular trends can seem appealing and make you feel like part of a community. However, small and consistent healthy changes can be slowly implemented, fitting around your lifestyle rather than replacing it.

Consider Supplements

Supplements are products designed to enhance your diet by providing concentrated sources of essential nutrients. These may include protein, vitamins, minerals, herbs, and fatty acids. Other examples, such as creatine, branched chain amino acids, and fat burners, aid and enhance physiological processes and exercise performance. 

Supplements should be used to plug potential nutritional gaps or enhance your diet. They should not be used as a sole replacement. Ensure you have a well-rounded diet for weight loss before considering supplements. Always ensure you consult a qualified professional before taking a new supplement.

The suggested daily protein intake when in a calorie deficit is 0.73–1.09 grams per pound of body weight. Protein powder can be used alongside lean protein sources to hit this suggested range. 

Furthermore, the best fat burners may be used to aid fat burning or provide extra energy. We discuss the best fat burner for men in a separate article. If you’re unsure about what fat burners are, we also cover this in detail.

Creatine powder or pills can be considered to maintain and build muscle mass. Branched-chain amino acids or BCAAs may help preserve muscle during a calorie deficit.

Drink Lots Of Water 

Approximately 72% of your fat-free mass is made up of water. Drinking water is vital for maintaining normal, healthy functioning, especially during weight loss. It helps to transport important nutrients, control body temperature, regulate digestion, and flush harmful waste.

In terms of weight loss, drinking water before food may help reduce your appetite and prevent overeating. This means that it can naturally help you feel fuller, leading to a lower subsequent food intake. Studies looking at this have shown a reduced food intake following water consumption before meals.

Alongside this, your daily water intake plays an important role in general performance and energy levels. Dehydration can cause fatigue and, with it, decreased performance. Therefore, focusing on your water intake during a weight loss diet supports multiple aspects of health.

Suggested daily water intake is 3.7 litres for males and 2.7 liters for females. These can be used as general daily guidelines designed to support health and performance during weight loss. This can be achieved by using a reusable water bottle and drinking upon waking and with meals.

Balance Gut Bacteria 

Your gut, or gastrointestinal tract, refers to your digestive system that absorbs and breaks down nutrients for energy. This includes your mouth, esophagus, stomach, intestines, and rectum. You’re esophagus is a small, muscular tube that carries food from your mouth to your stomach.

Your gut contains trillions of different bacteria that influence your digestion, metabolism, and regulation of appetite. This is collectively known as your gut microbiome, referred to in simple terms as a microscopic world within your body. 

As modern research develops, studies show that your gut bacteria can have a huge effect on your health. This includes how you store fat. 

A balanced microbiome with varied bacteria is linked to better blood sugar control and a healthier weight. An imbalanced gut microbiome increases inflammation and cravings for poor-quality processed food.

Eat a variety of nutrient-rich foods to support balanced gut health. These should include fruits, vegetables, whole grains, legumes, and fermented products. Good examples of fermented products include kefir, yogurt, and kimchi.

Probiotics (foods or supplements that contain live microorganisms) and prebiotics (fiber your body can’t digest) help gut balance. These can be included as part of a well-rounded weight loss diet. Avoid excessive processed food, sugar, and alcohol intake to support gut health.

Make A Habit Of Reading Food Labels

Food labels provide detailed information about the food’s energy content, serving size, macronutrient distributions, and presence of added sugar. 

Many processed, low-quality foods contain hidden calories, unhealthy fats, and added sugars. If you can’t read the labels correctly, you may end up consuming nutrients that disrupt your weight loss goals. 

As part of this, pay attention to the serving sizes. This tells you how much you should consume to get the stated nutrients. Some foods may contain multiple servings, making their energy content and amounts of added ingredients much bigger than you think.

With consistent practice, reading food labels will become one of the many daily habits that help you lose weight. You’ll learn to integrate it into your shopping, making healthier choices, and building motivation to lose weight.

Get Regular Exercise

While your dietary intake has a bigger overall impact, regular exercise and activity can play important supportive roles. Both should be implemented as part of a cutting workout plan.

They provide several benefits when you combine regular resistance training with aerobic exercise. These include increased energy burning, improved metabolism, muscle mass maintenance, and better mental health. Metabolism is the process your body uses to convert food into usable energy. 

When we look specifically at weight loss, regular resistance training helps to preserve or build lean muscle. It provides the adaptive stimulus your body needs to maintain or build muscle. 

Cardiovascular exercise, such as walking, running, and cycling, requires energy, making it easier to maintain a sustainable calorie deficit. This may include integrated daily activities such as taking the stairs, standing at work, and carrying shopping. These small, healthy daily behaviours add up over time, often becoming part of your lifestyle. 

In terms of how much exercise to lose weight, aim for at least 150 minutes of moderate-intensity activity per week. This can be adjusted based on your target weight loss and lifestyle. Include a mixture of resistance training for muscle maintenance and aerobic exercise for calorie burning and general health.

Get Enough Sleep 

Sleep is essential for maintaining good health and wellness. During sleep, your body and mind can rest, repair, and recharge. Getting enough good-quality sleep should be seen as equally important as your diet and exercise routine.

Poor sleep can disrupt important hormones such as ghrelin (the hunger hormone) and leptin (the fullness hormone). If these can’t function correctly, you’re more likely to overeat poor-quality, high-calorie foods. 

Furthermore, a lack of sleep can increase your stress levels, and with it, cortisol. This is an important hormone that, when high, can increase fat storage, slow down your metabolism, and increase hunger.

Focus on getting at least seven hours of good-quality sleep per day. This is the amount suggested to best support energy levels, recovery, and mental health. Set a consistent bedtime routine, limiting afternoon caffeine intake, and reducing screen time before bed.

Use Tools And Support Systems 

Tools and support systems provide valuable feedback information, guidance, and accountability throughout your weight loss process. Furthermore, they can help motivate you as you navigate the many hurdles that losing weight can bring.

Helpful tools include wearable fitness devices, tracking apps, and meal planning services. These take the guesswork out of your weight loss process, providing you with useful science-based information. With this, you’re able to make plan adjustments if needed and keep on track towards your goals.

Support systems such as family, friends, and online communities provide encouragement, guidance, and accountability. Those with social support are much more likely to follow a weight loss program and maintain their results. This allows you to talk through challenges, celebrate smaller wins, and prevent dips in motivation.

Avoid An All-Or-Nothing Mindset

Your psychological state is an important aspect of successful weight loss. An all-or-nothing weight loss mindset is where you see weight loss as either a complete success or failure. 

This rigid approach provides no room for balance during a long-term process that will often be full of hurdles or setbacks. In most cases, this can lead to loss of motivation, guilt, and giving up when perfection isn’t achieved.

When learning how to stay consistent on a weight loss journey, realize that you can’t be perfect all the time. You won’t always progress or achieve exactly what you set out to do. However, trust the long-term process and see weight loss as a series of flexible stepping stones.

Adopting a flexible mindset helps encourage balance and patience as you deal with the different aspects of life. These may include work stress, travel, holidays, and small indulgences. On the grand scheme of things, these can be seen as needed breaks rather than things that derail your progress.

Conclusion

Losing weight correctly requires patience, consistency, and an understanding of the important scientific principles. While the path to weight loss presents many hurdles, it’s possible with the right mindset and approach. 

Remember, it’s a marathon, not a sprint. Trust in the process while taking our advice on board. These are our top 16 tips on how to lose weight fast naturally and permanently. Follow our guide on how to lose weight quickly and safely. You’ll see the pounds come off the scale in no time at all!

Frequently Asked Questions