Losing weight can be challenging but achievable with the right strategies. One key is to focus on gradual and sustainable progress. The weight is more likely to stay off when you make long-term lifestyle changes rather than try a hurried trick or two.

1. Set Realistic Goals

Rapid weight loss can be dangerous and impractical. It’s better to set a slower pace that gives you time to make long-term changes that stick. If you try weight-loss “tricks” for a month or two, you may end up gaining that weight back and then some. In comparison, by taking a slow and steady route, you set yourself up better for success.

2. Seek Medical Advice

There may be medications or other approaches your doctor can suggest. For example, Semaglutide for weight loss shows a lot of promise. It is most effective when coupled with lifestyle modifications. Otherwise, you are at higher risk of putting the weight back on if you go off this medication.

Doctors can also help you minimize issues such as insomnia. A lack of sleep can interfere with weight loss (more on this later).

3. Eat Mindfully

Pay attention to your body’s hunger and fullness cues. Enjoy each bite of food, savoring the flavors and textures. Choose whole, nutrient-dense foods when possible. Avoid eating in front of the TV, as that is not mindful and could be emotional eating.

4. Keep a Journal

Speaking of emotional eating, a journal helps you track instances of eating that are not mindful and other triggers that make you crave certain foods. Some people like to keep a journal for a week or two (or even longer) before they actually begin their weight loss plan.

That way, they can start right off the bat with more insight into their triggers and situations where they tend to eat more unconsciously. For example, you might be eating an entire box of cookies in front of the TV without realizing it or drinking a lot of calories during these happy hours.

Document what you eat and drink, how much (portion sizes), when and where, and the events surrounding the before and after. Journaling can seem too overwhelming for some people, though. Don’t let it be the reason you procrastinate. Instead, focus on mindful eating and being present in the moment.

5. Practice Portion Control

Sometimes, simply eating a third less than you used to does the trick for your weight-loss goals. You can practice portion control by using smaller plates and bowls and measuring your food. If you buy prepackaged food, you can purchase smaller sizes or portion the food into individual bags or containers.

6. Plan Your Shopping Trips and Meals

Impulse eating derails many weight-loss journeys. To counteract this, plan your shopping trips, and buy foods that are healthy. You can get “junk” food if you want (so cravings don’t send you to the store and end in binge eating), but get these in much smaller amounts than usual.

Prep your meals and snacks to save time and ensure you have healthy food readily available when you want it. Of course, if you find that having so much food on hand just means you eat most of it at once, change gears. Remain flexible and do what works best for you. Meal prep works well for many people but is not for everyone.

7. Get Moving

It is possible to lose weight solely through dietary changes or dietary changes plus medications. However, exercise can help with morale and mood-boosting. It can also lead you to socialize more, which tends to be good emotionally.

Depending on your goals, you may want to exercise more intensely if you’re trying to use exercise to help you lose weight or build strength. In these cases, you could mix cardiovascular exercises, strength training, and flexibility exercises.

Otherwise, just try to get moving some each day, whether it is through walking or taking a fitness class. Being outside, breathing fresh air, and seeing your town from a different perspective can bring your senses to life and help you be more mindful.

8. Prioritize Quality Sleep

If you’ve been struggling with sleep, it could be disrupting your hormone levels and causing more hunger and cravings. Also, you’re more likely to reach for “easy” or unhealthy food if you are tired and cranky. Try to get seven to nine hours of high-quality sleep every night.

9. Seek Out Support

Mindset and motivation matter a lot. For example, if the people you live with aren’t on board with your efforts, you need to figure that out and deal with it. Otherwise, there’s a real chance they will hold you back from your goals. Online friends and support groups can do wonders if you feel your in-person support is lacking.

A weight loss journey requires a well-rounded approach. The nine tips above will hopefully help you establish healthy habits and reach your aims.