Let’s be honest, most of us have tried to lose weight at least once. Maybe it was after the holidays, after summer vacation, or simply because our favorite jeans suddenly became too tight. We tried counting calories, cutting carbs, or jumping into high-intensity workouts… only to realize: the results never last.
The truth is, there is no “magic” way. Sustainable weight loss comes from small, consistent changes. Things you can actually maintain every day, without sacrificing your joy of living. It could be the choice of breakfast, how you move during the day, or even who you spend time with.
What should you do to lose weight and live healthier?
Here are 8 practical ways to help you control your weight and feel healthier every day.
1. Think of it as a long-term eating plan, not a “diet”
Sustainable weight loss doesn’t come from strict diets that last a few weeks, but from a healthy eating lifestyle that you can maintain long-term.
A low-carb diet can help you naturally make better food choices without having to count calories. Instead of obsessing about avoiding certain foods, focus on adding foods that are good for your body.
2. Eat more vegetables, beans, and lean protein
Lower your intake of refined carbohydrates like white bread, bagels, or sugary drinks. Instead, prioritize vegetables, beans, fish, lean meats, and whole grains.
This is a shift from high-carb, low-fiber foods to nutrient-dense options that help stabilize blood sugar, boost metabolism, and keep you feeling fuller longer.
3. Stay active
Exercise is one of the most effective ways to burn fat, especially belly fat. Regular exercise also helps reduce insulin levels, which prevents the body from storing fat. When insulin drops, the body starts burning fatty acids for energy, especially from visceral fat around the organs.
Seek 30–60 minutes a day of moderate to vigorous physical activity: brisk walking, cycling, swimming, dancing… The most important thing is not the intensity, but the regularity and enjoyment of the activity.
4. Add strength training to your workouts
Cardio exercises burn calories, but strength training helps shape and build lean muscle. This is important for burning calories even at rest.
You don’t need to lift heavy weights: exercises with bodyweight, resistance bands, or light dumbbells will work just as well. Over time, your body will become more toned, healthy, and lean, even if the number on the scale doesn’t change much.
5. Learn to read labels like a pro
Not all “low-fat” foods are good. Many low-fat products are loaded with sugar or refined carbs to enhance flavor. For example, one yogurt may be low-fat but still contain a lot of sugar, while another has a better balance of protein and less sugar.
Also, be careful with sauces, mayonnaise, dips, and salad dressings; they can be loaded with calories, hidden fat, and sugar.
6. Stay away from processed foods
Packaged foods, fast foods, and ready-to-eat meals often contain trans fats, added sugars, and sodium. These are three factors that make weight loss more difficult. They increase cravings, cause inflammation, and cause the body to retain water.
Try to choose fresh and natural foods: green vegetables, fruits, lean meats, nuts, whole grains.
“Unlabeled” foods are often the best choice for health and weight.
7. Focus on the fit of your clothes, not the number on the scale
Weight loss is not just about pounds. When you gain muscle and lose fat, your weight may not change much, but your body shape will.
Pay attention to how your clothes fit better, your body feels lighter and healthier.
On the health side, keep your waistline below 89 cm for women and below 102 cm for men to reduce your risk of heart disease and diabetes.
8. Connect with people who care about your health
Your environment has a big impact on your weight loss journey. Studies show that when friends and family share a healthy lifestyle, you are more likely to stick to good habits.
Join a walking group, exercise class, or cook healthy meals with your loved ones. The encouragement and positive energy of the community is important to help you persevere and stay motivated long-term.
In short, there is no “one-size-fits-all” formula for losing weight. But if you focus on eating healthy, exercising regularly, building muscle, managing stress, and connecting with a positive community, you will not only lose weight, but you will also live a healthier, fitter, and happier life every day.
