Losing weight can feel overwhelming, but with the right guidance, it can become a sustainable and achievable journey. At Ready Health Standish, we’re here to support you with expert advice and evidence-based strategies. Our top 10 weight loss tips will help you achieve your goals in a healthy, long-term way.

1. Focus on a Lifestyle Change, Not a Diet

Crash diets may lead to rapid weight loss, but they often result in weight regain. Instead of restricting yourself with fad diets, aim to make gradual, sustainable changes to your eating habits. Incorporate more whole foods, reduce ultra-processed foods, and focus on balance.

Why It Matters: Crash diets can slow metabolism and lead to muscle loss, making long-term weight management harder. A lifestyle approach ensures lasting success.

Tip: Swap high-calorie snacks for nutrient-dense options like Greek yoghurt with berries or a handful of nuts.

2. Set Realistic Goals

Aim for a steady weight loss of 1-2 pounds (0.5-1kg) per week. This rate helps ensure you lose fat rather than water or muscle mass. Resistance training and consuming enough protein (around 1.6g per kg of ideal body weight per day) can help preserve muscle.

Why It Matters: Unrealistic goals can lead to frustration and burnout, while achievable targets keep you motivated.

Tip: Focus on small milestones. Losing just 5% of your body weight can significantly improve blood sugar, cholesterol, and blood pressure levels.

3. Enjoy the Foods You Love (in Moderation)

There are no "good" or "bad" foods—portion size and frequency matter most. Avoiding your favourite treats completely can lead to cravings and bingeing. Instead, enjoy them in moderation while pairing them with nutrient-dense foods.

Why It Matters: Restriction often leads to overeating. A balanced approach fosters a healthier relationship with food.

Tip: If you love chocolate, pair it with a handful of nuts for added nutrition and satiety.

4. Practice Mindful Eating

Being mindful while eating can help you tune into your hunger and fullness cues. Try these strategies:

Eat at a table without distractions like TV or phones.
Chew slowly (aim for 20 chews per bite).
Pause halfway through meals to assess fullness.

Why It Matters: Mindful eating helps prevent overeating, supports digestion, and enhances meal satisfaction.

Tip: Keep a food journal to track how different meals make you feel and adjust your habits accordingly.

5. Control Your Portions

Understanding portion sizes prevents overeating. Use these simple guidelines:

Protein: Palm-sized serving (¼ plate)
Carbohydrates: Fist-sized serving (¼ plate)
Vegetables: Two handfuls (½ plate)
Fats: Thumb-sized serving (1-2 tbsp)

Why It Matters: Even healthy foods can contribute to weight gain if eaten in excess.

Tip: Use smaller plates to make portions appear larger and prevent overfilling.

6. Stay Hydrated

Drinking enough water can help curb hunger and maintain digestive health. Aim for 6-8 glasses daily and replace sugary drinks with water or herbal teas.

Why It Matters: Dehydration is often mistaken for hunger, leading to unnecessary snacking.

Tip: Carry a reusable water bottle and set reminders to drink throughout the day.

7. Increase Your Protein Intake

Protein promotes fullness and preserves muscle mass during weight loss. Good sources include chicken, fish, tofu, eggs, dairy, beans, and lentils.

Why It Matters: Adequate protein intake supports metabolism and prevents muscle loss while dieting.

Tip: Start your day with a protein-rich breakfast like Greek yoghurt with seeds or scrambled eggs with spinach.

8. Choose High-Fibre Carbohydrates

Fibre supports digestion and helps keep you full longer. Aim for at least 30g of fibre daily from sources like whole grains, fruits, vegetables, beans, nuts, and seeds.

Why It Matters: High-fibre foods prevent blood sugar spikes that can lead to cravings and energy crashes.

Tip: Add flaxseeds or chia seeds to meals for an easy fibre boost.

9. Find Movement You Enjoy

Exercise shouldn’t feel like a chore. Find activities you love, such as walking, dancing, swimming, or cycling. Aim for at least 150 minutes of moderate exercise per week, plus two strength-training sessions.

Why It Matters: Enjoyable exercise increases consistency and long-term adherence.

Tip: Try different activities until you find what works for you. Group classes or a workout buddy can add motivation.

10. Be Kind to Yourself

Weight loss isn’t always linear—setbacks happen. Practice self-compassion, celebrate small wins, and focus on progress rather than perfection.

Why It Matters: Negative self-talk can hinder progress. A positive mindset supports resilience and long-term success.

Tip: Keep a list of non-scale victories, such as improved energy or better-fitting clothes, to track progress.

Weight Loss FAQs

What’s the Best Way to Lose Weight? A combination of a healthy diet, regular exercise, and sustainable habits is most effective.

What’s the Best Breakfast for Weight Loss? A high-protein breakfast with fibre, such as Greek yoghurt with berries and oats or scrambled eggs on wholegrain toast.

Can I Lose a Stone in a Month? While rapid weight loss is possible, a gradual approach ensures fat loss rather than water or muscle loss.

Which Exercise Burns the Most Belly Fat? You can’t spot-reduce fat, but overall weight loss from walking, HIIT, strength training, and cardio helps.

How Much Weight Can I Lose in a Week? A healthy rate is 1-2 pounds per week; more than this may indicate water loss rather than fat loss.

By following these evidence-based strategies, you can achieve sustainable weight loss and improve your overall health. For more expert guidance, visit Ready Health Standish for personalised support on your weight loss journey.