Losing weight can feel overwhelming, but with the right guidance, it can become a sustainable and achievable journey. At Ramsay Health Care, we’re here to support you. These tips, shared by our Specialist Dietitian, Nichola Ludlam-Raine, focus on healthy, effective strategies to help you achieve your goals. If you'd like to know more about Nichola, visit her about me page.
1. Don't Call It a 'Diet'
Crash diets can lead to rapid weight loss, but often result in weight regain once ‘normal eating’ is recommenced, and fad diets can feel restrictive and temporary. Instead, focus on adopting a healthier lifestyle that’s sustainable in the long-term. Gradual changes, like incorporating more whole foods and reducing ultra-processed ones, lead to lasting benefits. Prioritise a balanced approach for success and if someone notices you may be eating slightly differently and queries this - explain you’re just going through a bit of a lifestyle change, rather than being ‘on a diet’.
Why This Matters: Crash diets can harm your metabolism, making it harder to lose weight in the future - this is due to a concept known as metabolic adaptation (your body adapts to burning fewer calories), and a loss of lean muscle mass. A lifestyle change ensures that the habits you build today will help maintain your new (lower) weight in the long term.
Tip: Try swapping high-calorie, less nutritious snacks with nutrient-dense options such as fruit and nuts, or Greek yoghurt and berries. Small swaps over time lead to significant changes.
2. Set Realistic Weight Loss Goals
It’s essential to set achievable targets. A realistic aim is to lose an average of around 1-2 pounds (0.5-1Kg) per week, this ensures that the majority of weight that you are losing is indeed from fat and not just from water and glycogen losses (or muscle!). Eating an adequate amount of protein (around 1.6g per Kg of ideal body weight a day) and doing resistance exercise at least twice a week can help to preserve muscle mass.
Using tools like a BMI calculator can help you understand how much weight you may need to lose for a healthy range. Check out Ramsay’s BMI calculator here. If you find setting targets is motivating for you - start small. Reducing your body weight by just 5% can make a significant impact on your health by helping to manage your blood glucose levels, cholesterol and blood pressure too. Set yourself small milestones to help keep you motivated.
Why This Matters: Setting unrealistic goals can lead to frustration and burnout. Realistic goals help you stay motivated and consistent.
Tip: Break down larger goals into smaller, manageable steps. For example, focus on losing 5% of your body weight before aiming for more. Remember that you may lose more than 1-2 lbs a week when you first start making changes to your diet and lifestyle, and that it is normal for a more rapid rate of weight loss to slow down.
3. Don't Cut Out All The Foods You Love
There’s no such thing as good and bad foods, as it’s the portion size and frequency in which you eat any foods that matters most. When it comes to soul foods, enjoying your favorites in moderation is key. Restricting yourself entirely can lead to increased cravings, bingeing or feeling deprived. Instead aim for balance - pair more indulgent treats with nutrient-dense foods. For example, if you love chocolate, enjoy some with a handful of nuts too.
Why This Matters: Restriction often backfires. Allowing yourself small indulgences prevents feelings of deprivation and supports long-term adherence to a healthy eating plan.
Tip: Plan your indulgences. If you know you’re having dessert, balance it with a slightly lighter main course.
4. Eat Mindfully
Mindful eating helps you tune into your body’s hunger and fullness cues. Here are some practical tips:
- Sit at a table to eat without distractions (e.g., TV or phone).
- Chew slowly and savour each bite (aim to chew each mouthful around 20 times)
- Pause halfway through your meal to check in with your levels of hunger and fullness.
Why This Matters: Eating mindfully can help you enjoy your food more while reducing the likelihood of overeating. It also supports better digestion.
Tip: Keep a food journal to note how certain meals make you feel. This can help you identify patterns and adjust your eating habits.
5. Portion Control
Understanding portion sizes can make a big difference. Use visual guides to estimate appropriate portions:
- Protein: Palm-sized serving (or just over a quarter of the plate)
- Carbohydrates: Fist-sized serving (or just under a quarter of the plate)
- Vegetables: Two handfuls (or half a plate)
- Fats: Thumb-sized serving (or 1-2 tbsp)
Why This Matters: Overeating even whole foods can slow your weight loss progress. Portion control ensures you get the nutrients you need without excess calories.
Tip: Use smaller plates to make portions look larger and reduce the temptation to overfill your plate.
6. Keep Hydrated
Drinking enough fluid (ideally water) throughout the day supports weight loss by curbing hunger and ensures a healthy digestive system too. Aim for 6-8 glasses daily. Replace sugary drinks with water or herbal teas to reduce calorie intake.
Why This Matters: Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Staying hydrated keeps your energy levels up and supports overall health.
Tip: Carry a reusable water bottle with you and set reminders to drink regularly throughout the day.
7. Boost Your Protein
Protein helps you feel fuller for longer and supports muscle maintenance. General daily targets for weight loss are 1.6g of protein per kilogram of (ideal) body weight a day. Incorporate sources like chicken, fish, tofu, eggs, dairy, beans or lentils into each meal.
Why This Matters: Protein not only supports weight loss but also helps preserve lean muscle mass during a calorie deficit.
Tip: Start your day with a high-protein breakfast like scrambled eggs with spinach or Greek yogurt with nuts and seeds. Spread your protein intake out throughout the day to enable optimal absorption.
8. Include Higher Fibre Carbohydrates
Fibre promotes satiety and supports digestive health. Adults should aim for 30g of fibre daily (but most people in the UK are only getting around 18 grams!). Examples of high-fibre foods include:
- Whole grains (e.g., brown rice, quinoa)
- Fruits and vegetables
- Beans and lentils
- Nuts and seeds
Why This Matters: High-fibre foods help you feel fuller longer and prevent blood sugar spikes that can lead to cravings.
Tip: Add a handful of chia seeds or flaxseeds (also known as linseeds) to your meals to boost your fibre intake.
9. Move For Enjoyment
Find physical activities that you love, whether it’s walking, dancing, swimming, or cycling. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, including two lots of strength based exercises a week (for example lifting weights). For more ideas, explore our guide to fun ways to burn calories.
Why This Matters: Exercise shouldn’t feel like a chore. Finding enjoyable activities increases the likelihood of sticking with them.
Tip: Try a variety of activities until you find what works for you. Group classes or working out with a friend can also boost motivation by having an accountability partner.
10. Be Kind To Yourself
Weight loss isn’t always linear, and setbacks happen. Practice self-compassion and celebrate small wins. Focus on progress rather than perfection, and seek support when needed.
Why This Matters: Negative self-talk can derail your progress. A positive mindset supports resilience and long-term success.
Tip: Keep a list of non-scale victories, such as improved energy levels or fitting into old clothes, to remind yourself of your progress.
Weight Loss FAQs
What Is the Most Effective Way to Lose Weight?
A combination of a healthy diet, regular exercise, and sustainable lifestyle changes is the most effective way.
What Breakfast Is Best for Weight Loss?
A high-protein breakfast with some fibre can help you stay full. Examples include Greek yoghurt with berries and oats or scrambled eggs on whole-grain toast with sliced tomatoes or spinach.
How Can I Lose a Stone in a Month?
Losing a stone in a month requires a significant calorie deficit, which can be challenging and may not be sustainable. Aim for gradual weight loss for lasting results and to ensure that the majority of the weight that you lose is from body fat and not from water stores or muscle mass.
What Exercise Burns the Most Belly Fat?
Spot-reducing fat isn’t possible, but exercises like walking, jogging, swimming, high-intensity interval training (HIIT) and strength training can reduce overall body fat, including belly fat.
How Much Weight Can You Realistically Lose in 7 Days?
Healthy weight loss is typically 1-2 pounds per week. Losing more may involve water weight rather than fat loss.
By implementing these strategies, you can set yourself up for sustainable weight loss success. For more expert advice, visit our weight loss section. If you’re considering weight loss surgery, learn more about your options here.