How to actually lose weight and keep it off
How to Actually Lose Weight: What Works When Everything Else Fails
By now, you've probably seen it all: 21-day detoxes, fat-burning teas, "one weird trick" from shady corners of the internet. But if you’re still here, chances are you’re tired of the gimmicks and ready for something real.
Here’s the truth: losing weight isn’t magic, but it also isn’t punishment. It’s part science, part psychology, and 100% consistency. Let's break down how to actually lose weight
Understand This First: It's About A Calorie Deficit
Weight loss happens when you burn more calories than you consume. That’s it. This doesn’t mean starving yourself or skipping meals — it means managing your intake so that your body uses stored fat for energy.
How to create a deficit:
- Eat slightly fewer calories than you burn (start with 200–500/day)
- Track what you eat for a week to get clarity, not control.
Apps like MyFitnessPal or Cronometer can help, but even writing in a notebook works. Awareness is step one.
Eat Real Food As Much As You Can
No, you don’t need to go keto, paleo, vegan, or gluten-free. The best “diet” is one you can stick to.
That's not to say these diets don't have benefits, rather just for the average person it's not needed
- Protein (chicken, eggs, turkey) – keeps you full and preserves muscle.
- Fiber-rich carbs (vegetables, fruit, non refined carbs) – slows digestion and crushes cravings.
- Healthy fats (olive oil, nuts, avocado, butter, ghee, coconut) – satisfying and essential.
If it comes in a wrapper with a long ingredient list, it’s probably not helping your goals. Eat whole foods most of the time, but allow room for a slice of pizza or a cookie — restriction leads to rebellion.
Lift Weights Or Do Calisthenics
Muscle is your metabolic ally. The more you have, the more calories you burn — even at rest. Cardio burns calories now, but strength training turns your body into a fat-burning machine long after you’ve left the gym.
Start with 2–3 sessions per week. You don’t need a fancy gym. Bodyweight, resistance bands, or dumbbells at home can do the job.
Bonus: Building strength feels amazing. And you’ll look leaner faster than you think.
Walk More Than You Think You Need To
Daily movement matters more than intense workouts. Aim for 8,000–12,000 steps/day. This burns calories, reduces stress, and keeps your metabolism humming.
Walking doesn’t spike hunger the way cardio can. It’s sustainable, easy, and meditative. Plus, it adds up — 300 extra calories burned per day is 2,100/week.
Fix Your Sleep and Stress
Poor sleep and chronic stress sabotage weight loss. Cortisol (the stress hormone) increases cravings, slows metabolism, and causes fat storage — especially around the belly.
What helps:
- 7–9 hours of sleep/night.
- Regular bed and wake times.
- Stress outlets: journaling, walking, breathwork, therapy, creative hobbies.
Don't underestimate this step. A calm, rested body is a fat-burning body.
It's Not Just Physical-It's Deeply Emotional
Many of us eat not because we're hungry, but because we're bored, stressed, lonely, or celebrating moments. Try to learn your eating patterns, no judgment towards yourself.
Try this:
- Ask "Am I actually hungry?" before eating.
- Replace emotional eating with non-food coping strategies.
- Work with a therapist or a coach if needed-weight loss is as much emotional as it is practical
My Personal Recommendation
- Eat real, organic food as much as you can and opt for healthy oils when cooking.
- Practice intermittent fasting.
- Get your daily steps in.
Final Word: You're Not Failing-The Diet Industry Is Failing You
If you've struggled, it's not because you're weak. Real weight loss is a byproduct of taking care of your body-feeding it well, moving it often, and resting it. Start small and focus on slowly and steadily working towards your weight loss goals. You've got this!! If you're looking for comprehensive support on your weight loss journey, be sure to check out my store page for the best all in one guides to help you achieve your goals.
