54 Sustainable Ways to Lose Weight (No Gimmicks Required)
Losing weight doesn’t have to be a stressful or restrictive process. With the right habits and mindset, you can shed those extra pounds and maintain your results for life. These 54 tips are designed to help you build sustainable practices for healthy weight loss.
Get Started with Smarter Habits
- Cut one tablespoon of fat a day and lose up to 10 pounds annually.
- Avoid diets you can’t stick to for life—they’re not worth your health.
- Limit alcohol—it packs empty calories (100–150 per serving).
- Snack on fruit twice daily for fiber and sweetness.
- Maintain a food journal and rate your hunger at each meal.
- Do aerobic activity like brisk walking 3x weekly for 30 minutes.
- Gradually increase workout time and intensity.
- Weigh yourself twice a week in the morning after bathroom visits.
- Celebrate progress with non-food rewards.
- Slow your eating—use the opposite hand or sip water between bites.
Improve Your Food Environment
- Switch to smaller plates to control portions.
- Pack lunch 3 times a week to avoid fast food traps.
- Add strength training 2x weekly to boost metabolism.
- Avoid snacking while watching TV or reading.
- Let someone else put leftovers away to avoid seconds.
- Buy low-calorie cookbooks and try 2 new recipes monthly.
- Never skip breakfast—it powers your brain and reduces cravings.
- Keep healthy snacks on hand like nuts, yogurt, or boiled eggs.
- Use cheese and meat with less than 5g fat per ounce.
- Track fat grams/calories when weight loss stalls.
Stay Consistent On the Go
- Cook with broth or spray oil instead of butter.
- Drink at least eight glasses of water daily.
- Eat more veggies and reduce meat/starch sizes.
- Choose tomato-based soups or veggie-topped pizza.
- Hide junk food—or don’t buy it at all.
- Bring walking shoes or a jump rope when traveling.
- Pre-plan meals for 3 days if you go off track.
- Buy frozen meals with <10g fat and <800mg sodium.
- Avoid battered/fried food—opt for grilled, baked, or steamed.
- Forgive slip-ups. One mistake doesn’t ruin your progress.
Final Tip: Don’t try to follow all 54 tips immediately. Start with 3–5 that feel easiest to apply. Once they become habits, add more. Your journey doesn’t need to be perfect—it just needs to be consistent.