The Do’s and Don’ts of Losing Weight for Good

Losing weight isn’t the hardest part of the journey. Keeping it off is often harder for most people. Quick fixes and diet fads can shave off some pounds for a few weeks, but they rarely create lasting results. Sustainable weight loss requires building habits that maintain results in the long term, not just when there’s a rush of motivation.

If your goal is to stop yo-yo dieting and finally achieve a healthy body weight you can maintain, it’s time to focus on long-term fat loss strategies rooted in consistency. Here’s how to do it.

1. Understand the role of medications (they’re not magic pills)

First, if your plan is to use weight loss medications like Ozempic (semaglutide) and Zepbound (tirzepatide), it’s important to understand that they aren’t magic solutions. These medications aren’t for everyone. They’re not ideal for people who are capable of losing weight with other methods. They’re best suited for people who have tried everything with limited to no results. And even when people choose medication, lifestyle changes are still important.

“No pill replaces diet and exercise,” says Dr. Michael Snyder from FuturHealth, “but for many people, the right medication makes those lifestyle changes far more sustainable.”

For many, diet and exercise alone may not get them to their weight loss goal, but they’re still important factors in maintaining the goals they reach with medication. If you’re considering weight loss medication, it’s important to see it as a tool and not a cure. These medications mimic hormones that regulate appetite, but they must be paired with lifestyle changes to have a lasting impact.

Many people also find they need to remain on medication long-term, even with lifestyle changes. It all depends on each person’s specific health conditions. For some people, after they lose weight, their metabolism resets back to where it once was. So before choosing medication long-term, make sure you’ve explored traditional methods first.

2. Avoid processed foods

The food you eat can have a bigger impact on maintaining weight loss than you think. It’s not just about counting calories. The source matters. Whole foods and minimally processed foods will keep you fuller longer and provide you with vital energy. Foods like eggs, Greek yogurt, beans, and oats can keep you full and help maintain weight loss. However, some people prefer not eating oats when they are sensitive to carbohydrates.

Packaged food should be avoided as much as possible. It doesn’t matter if the packages say the food is organic, low in sugar, or all natural. Anything that comes in a package has been processed and is packed with chemicals and fillers.

Instead of relying on pre-made food, build your meals to include lean protein (like chicken and fish), plenty of fiber, and healthy fats (like avocado and butter). Your meals will be far more satisfying and sustainable.

3. Focus on portion control, not calorie counting

Just because certain weight loss programs market their services on the basis of counting calories doesn’t mean that’s the best way to approach weight loss. With this approach, you’ll end up obsessing over numbers at the expense of real results.

What works best is portion awareness and training your body and mind to recognize how much food you actually need without using a calculator. Rather than cutting calories to the extreme and slowing down your metabolism, start eating based on hunger cues. Wait until you’re hungry to eat and make sure all your meals are balanced. If you’re lifting weights, you’ll need to eat more than if you’re just taking walks around the block.

4. Move your body

Exercise is a major key to sustainable weight loss, but don’t get too extreme or you’ll end up injured and burned out. What matters most isn’t being able to train like an athlete but moving consistently.

If you don’t want to go to the gym, just get some dumbbells or bands and work out at home. You can get a really good whole-body workout without expensive gym equipment. The American Heart Association recommends getting at least 150 minutes of cardio every week. You don’t need to run around the block or get a treadmill for that. Sometimes all it takes is a moderately intense workout session right in your home.

Build a sustainable lifestyle, not a perpetual diet

Sustaining weight loss long-term isn’t about hacks and crazy diets. You don’t need to deprive yourself constantly to get and maintain results. You just need to create a lifestyle that centers on eating healthy foods and moving your body. Focus on what you can keep doing a year from now, not just through the week while you have the motivation. That’s how you can break free and finally see long-lasting results.