If you're trying to lose weight and keep it off, look beyond detoxes, crash diets and overpriced supplements. You need an approach that’s backed by evidence, focuses on actual real life (with all of its limitations) and is sustainable. So here I will not talk about quick fixes, but the sustainble (unfortunately not always easy) ways to keep weight off.
1. Understand the fundamentals: calories in vs. calories out
Weight loss starts with a simple principle. You need to burn more calories than you consume. This doesn’t mean you have to cut your food intake dramatically (on the contrary) or punish yourself at the gym. It means you have to find a moderate, realistic calorie deficit that fits your lifestyle. A deficit that you can sustain. It's best to really take time for this, if you have it.
A helpful starting point is tracking your food for a couple of weeks. Many people unknowingly eat more than they think. Once you have a clearer picture of what goes in, and how much you actually burn, you can make more informed choices.
2. Eat real food
You don’t have to cut carbs completely or give up your favourite meals. Instead, aim to eat mostly whole, minimally processed foods. Think lean proteins, vegetables, fruits, whole grains, and healthy fats. I like to use this rule: when a product has more than 3 ingredients on it, I rather put it back on the shelf. And aim for the outer edges of the supermarket, where the cooled, fresh foods are.
Protein plays a role in fat loss. It keeps you full, supports muscle maintenance, and slightly increases the number of calories your body burns. Aim to include a good source of protein in every meal. This could be eggs, chicken, fish, quark/yogurt, tofu/tempeh or legumes.
3. Lift weights and move more
Cardio helps you burn calories, which helps with weight loss. Strength training is powerful when it comes to long-term fat loss. Building and maintaining muscle mass improves your metabolism and gives your body a stronger, leaner shape.
Aim for at least two strength sessions per week. You don’t need to be a bodybuilder. Focus on allround movements like squats, pushes, pulls, and hinges.
Daily movement also matters. Walk more. Stand up often. Take the stairs. It all adds up.
4. Change your mindset
Fat loss is as much about mindset as it is about nutrition and exercise. Progress takes time, and there will be setbacks. Expect days when your motivation disappears. That’s normal.
The key is consistency, not perfection. You don’t need to get everything right all the time. If you can stay on track 80 percent of the time, you're doing great! One cheat meal doesn’t ruin your progress, and one perfect day won’t fix weeks of bad habits.
Build habits that you know you can sustain, drop what truly does not work for you. The more your routine fits your actual life, the more likely it is to stick.
5. Think long-term
The faster you lose weight, the more likely you are to gain it back. Aim to lose about half a kilogram per week. This is a safe, manageable pace that encourages long-term success.
Also, remember that what works for someone else might not work for you.
6. Don’t ignore sleep and stress
Nutrition and exercise get a lot of attention, but sleep and stress play a big role when it comes to fat loss! A bad night's sleep and high stress levels disrupt your hormones (like higher ghrelin which is a hormone that gives you hunger feelings), increase your cravings, and make healthy choices much harder to make.
Make it a priority to get seven to nine hours of sleep each night. Find ways to reduce stress during the day, whether through exercise, fresh air, breathwork, or talking to someone. Managing your mental and emotional health supports your physical progress.
7. Skip the 'hacks'
There’s no one food, workout, or supplement that will magically help you lose weight. What works adding up all the (little) healthy choices you make daily: consistent habits, most of the time (nobody is perfect).
Cook more meals at home. Drink more water. Plan your week. Don't have a candy drawer if you know you'll eat from there (change your environment!). Ask for support (accountability!) Stick to your schedule. Be intentional about weekends. These small, repeatable actions make the difference over time. It's not so exciting, perhaps, but it works :)
Set yourself up with systems that you know work for you, even when life gets busy or stressful.
So..
Losing weight is possible. Keeping it off is about learning how to live in a way that supports your goals most of the time, not all the time. There will be ups and downs. The key is to stay committed, stay patient, and keep showing up for yourself <3
