Sustainable Weight Loss That Lasts

Add Protein to Your Diet

Protein is the king of nutrients for weight loss. It boosts metabolism, reduces appetite, and helps you eat fewer calories naturally.

Eat Whole, Single-Ingredient Foods

Base your diet on whole foods. They're healthier, more filling, and less likely to cause overeating than processed foods.

Avoid Processed Foods

Processed foods are often high in added sugars, added fats, and calories. Plus, they're engineered to make you eat as much as possible.

Stock Up on Healthy Foods and Snacks

Studies show that the food you keep at home greatly affects weight and eating behavior. Stock your pantry with healthy options.

Limit Added Sugar

Added sugar is one of the worst ingredients in the modern diet. It can lead to increased fat in your liver and abdominal area.

Drink Water

Drinking water can boost metabolism by 24–30% over 1–1.5 hours, helping you burn more calories. Drink water before meals to reduce appetite.

2 OF 5 / EXERCISE & FITNESS

Do Cardio Exercises

Cardio helps burn calories and improve both mental and physical health. Even lower intensity cardio can help reduce body weight.

Lift Weights

Resistance exercises prevent muscle loss during weight loss. They also help maintain your metabolic rate and ensure a toned body.

Try High-Intensity Interval Training

HIIT can burn a lot of calories in a short time and may be even more effective than other types of cardio.

Move More Throughout the Day

Even small changes like taking the stairs, walking during breaks, or standing more often can help you burn more calories daily.

3 OF 5 / DIET STRATEGIES

Try Intermittent Fasting

Intermittent fasting cycles between periods of fasting and eating, helping you consume fewer calories without conscious restriction.

Cut Back on Refined Carbs

Refined carbs have been stripped of their nutritional value and fiber. Limiting them can reduce hunger and help prevent overeating.

Try a Low-Carb Diet

Studies show that low-carb diets can be effective for weight loss and are especially effective at reducing belly fat.

Follow a Mediterranean Diet

The Mediterranean diet emphasizes eating good fats and good carbs along with lean proteins, fruits, and vegetables.

4 OF 5 / MINDFUL EATING & LIFESTYLE

Practice Mindful Eating

Mindful eating increases awareness while eating, helping you make conscious food choices and develop awareness of hunger cues.

Get Enough Sleep

Poor sleep is one of the strongest risk factors for weight gain. Getting enough quality sleep is essential for weight management.

Manage Stress Levels

Stress triggers the release of hormones like cortisol, which increases appetite and fat storage. Find healthy ways to manage stress.

Focus on Changing Your Lifestyle

Instead of dieting, which often fails long-term, focus on nourishing your body with healthy foods and regular physical activity.

5 OF 5 / SUPPLEMENTS & STRATEGIES

Try Whey Protein

Whey protein supplements can help boost protein intake, promote weight loss, and increase lean muscle mass.

Drink Green Tea

Green tea contains antioxidants and compounds that can help with fat burning and weight management.

Consider Probiotics

Probiotics may help regulate gut bacteria, block fat absorption, and reduce appetite and inflammation.