Lose Weight and Keep it Off by Adopting a Healthy Lifestyle

Most of us can relate – we diet and lose fat; we go back to eating normally, and the weight returns. If you’ve experienced this, you’re not alone. Many people have spent years on fad diets only to gain more weight when they return to regular eating habits. Luckily, the most effective way to lose weight does not involve restrictive diets.

Instead, a healthier approach that works is a lifestyle change. So, instead of following a complex diet, you need to make sustainable changes to your lifestyle. 

Prioritize Whole Foods

The most significant part of losing weight lies in what you eat. To lose weight, you must be in a calorie deficit. It means your body burns more calories than you consume. It doesn’t mean you must focus entirely on your calorie intake, as all calories are not equal. For example, you may eat candy that amounts to 300 calories which provides no nutritional value, but eating carrots with 300 calories is nutrient-dense.

Eating whole foods or clean helps you lose fat because they are nutritious, high in fiber, and contain tons of vitamins, minerals, and antioxidants. Whole foods will keep you full for longer since they’re typically more complex and take time for your body to break down. 

When shopping for foods, choose minimally processed foods that are as close to their natural state as possible. Also, select foods in different colors to get a wide range of nutrients. There are so many choices when it comes to whole foods, so it’s unlikely that you will become bored and be forced to eat the same thing repeatedly.

Follow the 80-20 Rule

While you must eat clean and prioritize eating whole foods, you should not restrict yourself by cutting out other foods you enjoy. Depriving yourself of your favorite foods to stay slim isn’t sustainable in the long term, as you’re likely to succumb to binge-eating the food you’ve not allowed yourself to eat. 

A sustainable, healthier option is to adopt the 80-20 rule regarding what you eat. It means that 80% of your meals should be made up of healthy foods, and about 20% can be less nutritious foods you enjoy eating, like fries, pizza, chocolate, or desserts. The key is that they are consumed in moderation and only contribute a small percentage to your overall caloric intake.

From a psychological perspective, knowing you’re allowed to eat these foods occasionally makes you less obsessive and less likely to crave them. 

Be Mindful When You Eat

It’s easy to consume unnecessary, empty calories without even realizing it. For this reason, it helps to be mindful when you eat. Ideally, you should eat your meals at the table and focus on what you’re eating. It allows you to know when you’re full. When you eat while working or watching TV, you are more likely to overeat because you aren’t aware.

Also, pay attention to mindless snacking and your emotions. If you think you need a snack, consider whether you are really hungry or just bored. Another reason you may snack is to satisfy an emotional need for food. Craving sugary foods are pretty common when you are depressed or stressed as these foods cause a spike in dopamine which lifts your mood. 

Use Supplements

There are many supplements to burn fat available on the market. These supplements help you lose weight by suppressing your appetite so that you don’t feel hungry even if you eat less than usual. They may also increase your metabolism. A fast metabolism burns fat even if you’re inactive, which is helpful for a lot of people who don’t move around much and spend most of their time seated. 

Build Movement into Your Routine

Exercising is essential to losing weight and goes hand in hand with a healthy diet. When it comes to working out, there are so many options. You can join a fitness class, gym, or exercise at home. 

You don’t have to commit to a one-hour training session every day if you haven’t exercised in a while. Start slowly, with maybe twenty minutes twice a week, and increase the time and number of days you exercise as you get used to the routine. 

The easiest way to stay committed to an exercise routine is to pick a type you enjoy. If you are unsure, go online or browse through workout classes on Youtube. These are free and easy to follow. You can change up the types of workouts you do to keep it interesting.

Other ways of building movement into your life include:

  • Going for a short run after work
  • Spending the morning at the park with your kids over the weekend
  • Taking the stairs instead of the elevator

If you spend most of your day working behind a desk, get up every hour or two and stretch or go for a quick five-minute walk. A few short bouts of movement a day can help you burn more calories. 


The most effective way to lose weight and keep the weight off is to tweak your lifestyle in a way that’s easy for you to maintain. Instead of following fad diets, build healthy lifestyle habits that include eating healthy, satiating foods, being mindful of what you eat, taking a supplement, and being active.

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