The journey to feeling healthier is different for everyone. For some it’s about being able to scale mountains and run marathons. For others, it’s about achieving healthy weight loss to help them feel their best. But whatever the reason for wanting to be healthier, fad diets and quick fixes are never the answer – they often lead to frustration and are almost always unsustainable.
Instead, feeling healthier is all about building habits that work for you in the long run. So, we’re here with 10 tips to help you make thoughtful, sustainable changes when it comes to weight loss. Helping you live a healthier lifestyle and actually making it enjoyable. Yes, it’s possible!
1. Set realistic goals
First things first: let’s get real about what you can achieve. Slow and steady wins the race! Break it down into mini-goals, like feeling more comfortable in your clothes or completing a fitness milestone like a 5K. Each small win will keep you motivated and remind you that progress beats perfection every time.
2. Focus on nutrition, not just calories
Calories matter, but so does the quality of your food. Build meals around whole foods – think fresh veggies, fruits, lean proteins, and whole grains. This helps fuel your body and keeps you fuller for longer. Also try to limit added sugar in your diet. High-fibre foods like oats and leafy greens, paired with a good quality protein source make a great combination to stabilize energy and reduce cravings.
3. Practice portion control
So now your diet is healthier than ever – but even too much of a good thing isn’t great. Pay attention to portion sizes and try using smaller plates to trick your brain into feeling satisfied. If snacking is your weak spot, protein bars are perfectly portioned and a delicious way to keep cravings in check between meals. It also helps to make a conscious effort to eat more slowly, helping you know when you’re actually full so you don’t overeat.
4. Stay hydrated
When you’re trying to lose weight, water is your best friend – not just for hydration, but for helping you dodge unnecessary snacking (thirst often disguises itself as hunger). Keep a water bottle nearby, and for an extra boost, drink electrolytes after exercise to replenish what your body needs and keep your energy levels steady. Alcohol is worth avoiding in excess too, as it lowers your inhibitions, making it harder to stick to your goals, and the liquid calories add up fast without filling you up. If you do drink, just balance it with plenty of water!
5. Get moving
Getting moving means more than simply going to the gym. You don’t have to be a 5am gym-goer to see results – you can find activities you genuinely enjoy! Moving can involve anything! From walking to cycling, from dancing to padel, the best way to get moving is to have fun while you do it.
6. Prioritise sleep
Getting enough shut-eye is a game-changer for overall health – and that includes losing weight. Poor sleep can disrupt hunger hormones, making it harder to stick to your goals, so try to aim for 7-9 hours a night. Less than 7 hours can also slow down your metabolism, meaning your body will be working less hard throughout the day to digest your food, no matter how balanced and healthy your diet is! It all starts with sleep.
7. Plan and prep meals
Meal prepping might sound like a chore, but it’ll save you a huge amount of brain power and help you make better choices during busy weeks – and actually saves time overall. From chopped salads and chicken and rice, to breakfast wraps and overnight oats, there are so many quick, delicious recipes that are packed with nutrients and will last all week. Having these ready-to-go meals on hand makes sticking to your plan so much easier (and saves you money; win, win).
8. Know your triggers
We all have those moments where emotions drive us to snack. Recognising your triggers – stress, boredom – can help you find other ways to cope before you break your diet, like journaling, going for a walk, or calling a friend. It’s also important to manage your stress, as this can impact even the most thoroughly laid-out weight loss plans, as well as affect metabolism and hunger hormones.
9. Track your progress
Keeping tabs on what you’re eating and how you’re moving can be a real eye-opener – and help you see how far you’ve come after a few months. Use a journal or an app to log your meals and weights as you go, but be mindful that you don’t let it turn into an obsession. It’s just about keeping yourself accountable and celebrating all your wins, no matter how small! For some extra incentive, a non-food reward at certain milestones will give you something to look forward to and work towards, outside of your initial health and wellness motivations.
10. Be kind to yourself
As you work towards your goals, remember that weight loss is never a straight line – there will be ups and downs. The key is to stay consistent and not beat yourself up over a ‘bad’ day. If anything, there is no such thing as a ‘bad’ day. If you have family and friends round or you’re celebrating, make sure you enjoy yourself! Don’t punish yourself, simply include it as part of your healthy lifestyle and get back to your regular nutrition the next meal, day, or week. And remember: progress takes time, and you’re doing great.
Healthy, sustainable weight loss doesn’t mean giving up everything you love. It’s about finding a balance that works for you, and aligns with your personal goals. Sticking to these 10 tips will help you stay on track for longer, avoiding the fad diets and achieving healthy, sustainable weight loss that won’t take over your life. And if you want a little extra help, we have a whole range of weight management products to help make reaching your goals that bit more achievable. Good luck!
If you want to learn more about healthy weight loss, we’ve answered one of our most common questions: Are Meal Replacements Healthy?