How to lose weight the healthy way: 8 weight loss tips

Healthy weight loss is not about quick fixes or strict diets. It is about making gradual, sustainable changes that improve your overall health and wellbeing. The goal is to create habits that you can maintain for life, supporting both your physical and mental health.

At Smart Salem, preventative health screenings help you track key health markers safely as you work towards your goals, ensuring your approach to weight loss is balanced and effective [4].

What healthy weight loss really means

Healthy weight loss focuses on reducing body fat gradually while maintaining muscle mass and energy levels. Losing between 0.5 and 1 kilogram per week is considered safe and sustainable [5].

Beyond the numbers, your overall wellbeing matters. Rest, energy, mood, and sleep all play a role in helping you reach and maintain a healthy weight [1]. Tracking these areas is just as important as tracking your weight.

Diagrams showing healthy weight loss vs unhealthy weight loss.

Weight loss foods: building a balanced approach to eating

The foundation of healthy weight loss is a nutrient-dense, balanced diet. Focus on whole foods that nourish your body and help regulate appetite naturally [1].

Include lean proteins like chicken, fish, eggs, or legumes to support muscle and metabolism.

Fill half your plate with colourful vegetables and fruit for vitamins, minerals, and fibre. For example, red peppers and tomatoes for vitamin C, carrots and sweet potatoes for vitamin A, spinach and kale for vitamin K, and berries or oranges for antioxidants and vitamin C.

Choose whole grains such as oats, quinoa, and brown rice for sustained energy.

Add healthy fats like olive oil, avocado, almonds, walnuts, and Brazil nuts to maintain hormone balance.

Limit processed foods, such as packaged snacks, ready meals, sugary cereals, and sodas, and refined sugars to prevent blood sugar spikes.

Instead of strict calorie counting, pay attention to portion sizes and how food makes you feel. Balance is more effective than restriction.

If you are unsure where to start, Smart Salem’s Body Composition Analysis can give you a clear view of your fat-to-muscle ratio and help you create a realistic nutrition plan.

Exercise that supports sustainable weight loss

Exercise is a key part of maintaining a healthy body composition. A balanced routine should include both cardio and strength training to support fat loss and preserve muscle [1].

Aim for at least 150 minutes of moderate activity per week, such as brisk walking, swimming, or cycling. Resistance training two to three times a week can further improve metabolism and muscle tone.

Small, consistent movements also count, such as walking during calls, taking the stairs, or stretching regularly.

Consistency matters more than intensity. Find activities you enjoy so staying active becomes a natural part of your day.

Dr Philip Mirbach, Consultant Family Medicine Doctor, says "the best combination of exercise for healthy and sustainable weight loss is Tabata or High Intensity Interval Training (HIIT) 2-3 times a week, strength training 2-3 times per week, and daily low intensity movement like walking. This mix keeps metabolism high, burns fat efficiently, and protects muscle."

Why extreme diets don’t work

Extreme diets may promise fast results, but they rarely last. Rapid calorie restriction leads to muscle loss, a slower metabolism, and hormonal imbalances that make it easier to regain weight [3].

Many people who follow crash diets experience fatigue, irritability, and nutritional deficiencies. Sustainable weight loss is built on steady progress, not deprivation.

Tracking weight loss progress safely

Healthy weight loss is about more than watching the scale move. To stay on track:

Eat a balanced diet rich in vitamins and minerals [1].

Get enough sleep to support hormone balance and recovery [5].

Manage stress, as cortisol can influence fat storage and appetite, so include stress-relief practices like meditation, yoga, or short walks..

Track changes in your sleep, stress, and energy levels to stay on top of your progress and adjust habits as needed.

Take front, side, and back progress photos every few weeks to visualise changes.

Measure waist, hips, and chest monthly to see changes that the scale might not show.

Log improvements in reps, weights, or cardio performance to see gains beyond weight.

Stay active and move your body regularly [1].

A consultation through Smart Salem’s Clinical Dietitian Package ensures your approach is safe and personalised, with guidance from healthcare professionals who monitor your nutritional needs and progress.

8 Simple tips to make weight loss last

Long-term success comes from small, consistent changes rather than short bursts of motivation. These eight practical tips can help you build habits that fit naturally into your lifestyle, making it easier to maintain a healthy weight and feel your best every day.

Sleep 7–9 hours a night and maintain a consistent routine [1].

Manage stress with walking, yoga, or short mindfulness breaks.

Plan meals and snacks ahead of time to reduce impulsive choices.

Keep protein and fibre intake steady to stay full longer. Aim for 70–80 grams of protein per meal and 20–30 grams of fibre per day from vegetables, fruits, legumes, and whole grains [7].

Drink plenty of water and cut back on sugary drinks [1].

Stay active every day, even with light movement or short walks.

Track your progress weekly, focusing on energy and mood, not just numbers.

Set small, repeatable habits that create long-term results.

Taking a healthy approach to lasting results

Sustainable weight loss comes from a combination of balanced nutrition, regular exercise, and mindful living. Rather than aiming for perfection, focus on consistency and building habits that fit your lifestyle [3].

Smart Salem’s Preventative Health Screenings and body composition assessments allow you to monitor your progress with precision, helping you make informed decisions as you go [4].

Small, daily actions build towards lifelong health and confidence. The key is patience, balance, and understanding that long-term success is built step by step.