Many individuals aim to lose weight for a variety of reasons, often turning to fad diets that claim to deliver quick results. While there are methods to speed up the weight loss process, it’s crucial to recognize that losing weight too rapidly can have negative consequences.
As with many aspects of life, achieving safe, effective, and long-lasting weight loss is more about focusing on the process rather than rushing to reach a specific number on the scale. For expert tips on how to lose weight and maintain those results, keep reading.
15 Expert-Backed Tips for Safe and Sustainable Weight Loss
- Adopt Long-Term Lifestyle and Behavior Changes
Instead of using the word “diet,” Albertson advises avoiding it altogether. Dieting can feel restrictive and make you constantly think about food, which is counterproductive for weight loss. Rather than viewing it as a short-term fix, consider weight loss as part of a broader goal of improving your health, with the focus on caring for your body.
“Weight loss is complex, and you don’t have full control over the number on the scale. However, you can control what you eat, how much you move, and other factors like stress and sleep that influence weight,” says Albertson. She recommends setting SMART goals (Specific, Measurable, Achievable, Relevant, and Time-sensitive) and rewarding yourself when you achieve them. - Aim for the First 5% to 10%
Instead of overwhelming yourself with a big goal, such as losing 25 pounds, shift your focus to the health benefits of even modest weight loss.
“Set small, achievable targets,” suggests Bennett. “Losing just 5% to 10% of your total body weight can significantly improve your health and reduce your risk for conditions like type 2 diabetes, stroke, cardiovascular disease, and some cancers.” - Cut Back on Ultra-Processed Carbs and Sugary Foods
A study published in the Journal of the American Medical Association highlights that what you eat matters most for weight loss. Shedding pounds becomes easier if you improve the quality of your diet.
“One of the most effective ways to lose weight is by reducing your intake of sugar and rapidly metabolized carbohydrates,” says Bennett. “Focus on cutting back on high-glycemic-load foods such as sugary snacks, processed carbs, and soda. By avoiding things like French fries, chips, and crackers, you can accelerate your weight loss.” - Increase Your Intake of Plant-Based Foods
Research shows that a plant-based diet not only supports weight loss but is also easier to maintain than a calorie-restricted diet. Plus, it’s rich in nutrients and offers many health benefits.
“Plant-based foods promote weight loss because they are high in fiber and water, which help you feel full without adding calories,” says Albertson. In fact, a Brazilian study found a clear link between increased consumption of fruits and vegetables and better weight loss outcomes.
Albertson suggests starting with five servings of produce per day and working your way up to seven to nine servings. “Kick off your day with a green smoothie, have a salad or some sliced vegetables with lunch, and snack on fruit,” she recommends. “For dinner, try stir-fries, add vegetables to pasta, or stir them into soups.
5. Increase Your Protein Intake
Boosting your protein intake can help control hunger and protect muscle mass during weight loss.
“Consuming around 25 to 30 grams of protein per meal—equivalent to two scoops of protein powder or 4 ounces of chicken—can improve appetite control and aid in weight management,” says Dr. Albertson. She recommends including a serving of high-quality protein with every meal.
Albertson also notes that women over 50 need more protein (1 to 1.5 grams per kilogram of body weight daily) compared to men and younger women (who need about 0.8 grams per kilogram). “As women approach menopause, declining estrogen levels lead to a loss of muscle mass and strength, making protein even more essential,” she explains.
6. Stay Hydrated
Studies indicate that drinking more water supports weight loss, regardless of diet and exercise. Water helps increase feelings of fullness and reduces sugar cravings. It’s also crucial for the body’s fat-burning process, known as lipolysis.
“I recommend the eight by eight rule—8 ounces of water, eight times a day,” says Jordan Morello, a celebrity trainer with Sweat Factor. “Many of my clients are amazed at how much this simple habit curbs cravings and leaves them feeling fuller.”
Another effective strategy? Drink two cups of water before each meal. Research shows that doing so can also boost weight loss.
7. Eat a Balanced Breakfast
Skipping breakfast isn’t a smart weight-loss strategy. Studies have consistently found a link between skipping breakfast and higher rates of overweight and obesity.
Additionally, people who skip breakfast often have lower-quality diets and miss out on key nutrients like vitamin D, calcium, and iron.
“To function well throughout the day, aim for a well-rounded breakfast that balances blood sugar. Include ample protein, healthy fats, and quality carbohydrates like fresh berries,” advises Bennett.
8. Increase Your Daily Movement
One simple way to lose weight is by increasing non-exercise activity thermogenesis (NEAT)—the energy used for daily tasks outside of eating, sleeping, and formal exercise. Small changes, such as carrying groceries instead of using a cart or parking farther from your destination, can result in hundreds of additional calories burned.
Try standing more throughout the day, too. Studies show that replacing sitting with standing increases daily energy expenditure, leading to more calories burned.
For instance, if you weigh 160 pounds, alternating between sitting and standing can burn about 35 extra calories per hour, equating to 280 calories a day and over 70,000 calories a year.
“Set a timer on your phone or computer to remind you to stand up and move every hour,” suggests Albertson. “This can help you burn calories and lower blood sugar and heart disease risk.”
9. Incorporate Strength Training
Muscle burns more calories than fat, so building muscle is key to losing weight. Strength training not only burns calories during workouts but also increases calorie burn afterward, thanks to the “afterburn effect,” or excess post-exercise oxygen consumption (EPOC).
This effect boosts your metabolism both during and after your workout. Plus, the more muscle you have, the higher your resting metabolic rate (RMR), meaning you burn more calories at rest.
“While cardio often gets the spotlight, strength training is crucial for weight loss and maintenance, especially after age 50, as muscle mass declines by 1% to 2% annually,” says Albertson. “Strength training can slow down muscle loss and help you burn more calories.”
10. Don’t Overdo It
Drastically cutting calories or exercising excessively can actually hinder your weight loss progress. Many people believe that extreme measures are necessary to lose weight, but allowing your body adequate recovery time is crucial for success.
“When people get frustrated with their weight loss progress, they often double down on the stressors like over-exercising or eating less,” says Rob Darnbrough, certified personal trainer and CEO of The Smart Fit Method. “However, the results we seek actually happen during the anabolic recovery phase.”
During this phase, the body builds muscle and burns fat while recovering from the stress of workouts. Instead of pushing yourself to exhaustion, focus on balancing exercise with rest and proper nutrition. “To achieve sustainable results, balance your stress and recovery ratios,” Darnbrough advises.
11. Stay Accountable with a Partner
Weight loss can sometimes feel like a lonely journey, but having an accountability partner can make a significant difference.
Research suggests that accountability boosts success—two-thirds of participants in a study who joined a weight loss program with friends maintained their weight loss for six months, compared to just a quarter of those who participated alone.
“One of the best ways to maintain healthy eating habits and consistent weight loss is by checking in daily with an accountability partner,” says Bennett. “They don’t have to be your closest friend; just someone with similar goals. You don’t need to talk every day—simply texting about your progress can be enough. If you’re feeling tempted by junk food, reach out for support when needed.”
12. Limit TV Time
If you’re spending hours in front of the television, it might be time to hit the off button. The more TV people watch, the more likely they are to gain weight.
A study involving over 50,000 middle-aged women found that for every two hours spent watching TV per day, participants were 23% more likely to become obese and 14% more likely to develop diabetes.
Watching TV is not only a sedentary activity, but it can also lead to mindless snacking. Consider turning off the TV or switching to an exercise program instead.
13. Tune Into Your Body’s Satiety Signals
Mindless eating is a major hurdle for many people trying to lose weight, but you can reconnect with your body’s natural hunger and fullness cues.
“Dieting, multitasking while eating, and eating on the go can disconnect you from your body’s hunger signals,” says Albertson. “Plus, many of us were raised to finish everything on our plates rather than eating until satisfied.” Add in the fact that portion sizes have significantly increased, and it’s easy to see how overeating has become the norm.
“Instead, focus on eating when you’re hungry and stopping when you’re satisfied, not stuffed,” suggests Albertson. “Rather than tracking calories, try tracking your hunger levels before, during, and after meals to get back in touch with your body’s signals.”10. Don’t Overdo It
Drastically cutting calories or exercising excessively can actually hinder your weight loss progress. Many people believe that extreme measures are necessary to lose weight, but allowing your body adequate recovery time is crucial for success.
“When people get frustrated with their weight loss progress, they often double down on the stressors like over-exercising or eating less,” says Rob Darnbrough, certified personal trainer and CEO of The Smart Fit Method. “However, the results we seek actually happen during the anabolic recovery phase.”
During this phase, the body builds muscle and burns fat while recovering from the stress of workouts. Instead of pushing yourself to exhaustion, focus on balancing exercise with rest and proper nutrition. “To achieve sustainable results, balance your stress and recovery ratios,” Darnbrough advises.
14. Prioritize Quality Sleep
Getting enough sleep is one of the most effective ways to maintain a healthy weight and overall well-being. Studies have shown a strong link between poor sleep and weight gain. In one analysis of 16 years of data from 68,183 middle-aged women, those who slept five hours or less per night were 15% more likely to be obese compared to those who slept seven hours nightly.
Lack of sleep affects the production of hormones that regulate hunger, such as ghrelin and leptin, making you feel hungrier throughout the day. It also increases cortisol, which can lead to stubborn belly fat and weight gain.
“While we may not be able to control when we need to wake up, we can control when we go to bed. Count back seven to nine hours from your wake-up time to ensure enough rest,” says Darnbrough. He also recommends the 3-2-1 rule: stop working three hours before bed, stop eating two hours before bed, and cut off digital stimuli one hour before bed to improve deep sleep and REM cycles.
15. Find Non-Food Ways to Self-Soothe
It’s called “comfort food” for a reason, but turning to food for emotional comfort can derail weight loss goals.
“When stressed, which raises cortisol levels, instead of reaching for food to feel better—because eating triggers the release of dopamine—try increasing oxytocin, the ‘love hormone,’ by using soothing touch, playing with a pet, or getting a hug,” suggests Albertson.
Animal studies have shown that oxytocin can reduce calorie intake and positively impact metabolism. A small human study also found that men who received oxytocin over eight weeks experienced weight loss.
“While more research is needed to understand how oxytocin affects weight and appetite, practicing self-compassion can help you manage difficult emotions without turning to food,” says Albertson. She suggests using the acronym ‘HALT’—which stands for Hungry, Angry/Anxious, Lonely, and Tired. If you’re truly hungry, eat. But if you’re experiencing emotional distress, ask yourself what you really need and give yourself the appropriate care. If it’s not hunger, food isn’t the answer.”
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