Weight loss: 5 strategies for success (2023)

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss.However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Stay Hydrated Throughout the Day

You've probably heard this one a lot, but it's only because of how really important it is. The key to getting your hands on the perfect summer body is to keep yourself adequately hydrated throughout the day.

Why? Well, for one, water helps you burn more calories and, at the same time, suppresses your appetite. So, by keeping your hunger at bay and boosting your metabolism, the end result is ultimately weight loss.

We know that staying hydrated isn’t the easiest thing to do and that sometimes drinking water is the last thing we do, so we highly recommend that you start by switching sugary drinks for water. In doing so, you’ll be consuming less saturated fat (which happens to be the most significant contributor to belly fat), and you’ll reduce your calorie intake.

Plus, other than the fact that it’ll get you in shape, drinking a lot of water will also make you feel more energetic and alert – forget about all the headaches and fatigue!

So, give these a try:

  • Get an infuser water bottle
  • Make your own flavored water by blending it with fruits

How Much Water Are We Talking?

Drinking 3 liters of water per dayis a safe amount to aim for. That’s a quantity that meets most people’s needs, both males and females. Yet, if you’re a very active person who frequently exercises, you could increase your water intake to 4 liters a day. You could also use this water intake calculatorfor a precise number depending on your circumstances and lifestyle.

(Video) Weight Loss: 5 Behavioral Strategies for Success

Follow a Summer Body Diet

Now, this is the challenging part, but it’s also the most important and influential part of achieving your goal. If you follow the below diet, you’ll be sure to be proud of yourself at the end! After all, dieting counts for 80% of a health plan. And we promise there’s no starvation involved.

To begin with, you'll have an option to either eat three meals a day or 5-6 smaller meals a day. Ideally, we'd recommend the three meals option (with snacks) since they're usually larger and more filling rather than being scattered, which can leave you feeling hungry.

Either way, though, just make sure to keep track of your calories (MyFitnessPal is great for that purpose), macros, and portions, keeping them aligned with your height, weight, and of course, fitness goals.

Portions and What to Eat:

If you choose the three meals per day option, each full meal will entail a cup's worth portion of protein, vegetables, and healthy carbs/fats/wholegrain. You're free to play around with the food choices as much as you'd like, as long as the quantity doesn't ever exceed a cup serving.

For breakfast, in particular, try always to include some sort of fruit. Bananas, strawberries, pineapple, watermelon, apples, oranges, grapes, kiwi, raspberries, and cherries can all be your best friend when it comes to mixing them in with breakfast. There are countless ways to eat them, and they tremendously boost metabolism!

In contrast, with the five meals per day approach, you'd do the same as the three meals day approach, but decreasing each meal by a third of its size. Also, you'd add 2-3 palm-sized snacks, like small boiled eggs, spinach, carrot sticks, celery, nuts, or similar.

When we say vegetables, we’re thinking carrots, kale, broccoli, spinach, green peas, sweet potatoes, asparagus, beans, sprouts, and more green vegetables. These are the most nutritional in vitamin and mineral content and are also filling.

What about healthy fats? These include nuts, legumes (lentils, peas, beans, chickpeas), avocados, cheese (in moderation), eggs, oils, and dark chocolate (one piece a day).

(Video) Dietitian reveals 5 tips to weight loss success in 2017

In contrast, chocolate, sweets, cakes, bars, and granola are also a no-no – similar to all sugar and saturated fat. The same goes for coffee with sugar, hot chocolate, energy drinks, fizzy drinks, milkshakes, alcohol (especially beer), and other fatty beverages.

Also, you’d want to avoid refined carbohydrates, like crips, fries, white bread, white pasta, white rice, pastry, fast food, and you know the rest.

Last but not least, when it comes to protein, always remember that protein is vital for muscle building and fat burning. So, peanut butter, oatmeal, cottage cheese, lentils, salmon, sardines, beefsteak, pumpkin seeds, chicken, and flaxseed are all excellent sources of protein that you'll want to consume regularly to improve your progress.

On that note, here'show to calculate how much protein you need depending on your activity level, current weight, goals, and more. Generally, those with a higher activity level would require more protein consumption than those with a sedentary lifestyle.

Since it can certainly be tempting to eat more quantities than specified, these tips could help you stay on track:

  • Use smaller plates than those you usually eat in
  • Always have a cup during meal preparation to measure your portions
  • Share a meal when you’re eating out, or avoid the larger portioned meals

So, you’ll be eating food in moderation for the whole week to maintain a healthy lifestyle to get to keep your summer body forever, but won’t it be hard to keep that consistent?

It will, and that’s where cheat days come in. To keep yourself motivated, you must treat yourself to at least one weekly cheat day. On that day, you'll be allowed to break the rules and eat a meal you’ve been craving and even have a drink. While, yes, it’s called a cheat day, remember that it’s actually one cheat meal, not 3 or 5.

With the help of a cheat day, you won't ever feel like you're missing out. Of course, you could also keep it for the weekend so that you wouldn't miss out on a friends' night out!

(Video) Intermittent Fasting for Weight Loss | 5 Tips for SUCCESS 🏆

Get a Good Night's Rest

When you're trying to get your body in shape or lose weight, having an irregular sleep schedule significantly hinders your progress and slows downthe process altogether. In fact, you may end up with weight gain! That's because two of the hunger hormones in your body, ghrelin and leptin, are affected when you don't get enough sleep, spiking your appetite.

So, you need to get 7-9 hours of sleep daily to achieve your summer body faster. That should be easy to do if you’re exercising or training, since the more you workout, the more tired you'll be, and the better you’ll sleep overall.

Record Your Progress & Sustain It!

Lastly, while you nail your summer body diet, it's essential to record your progress and celebrate it! Some people choose to record it every week; others choose to do so every month. This is especially important during the first part of your journey, where the progress isn't always physically visible but is certainly there.

To keep yourself motivated, you could weigh yourself on the same day of each week (first thing once you wake up), measure your body dimensions (waist, legs, arms, etc.), or head to a gym where you could track your body fat percentage.

Also, a general favorite is to keep trying on an outfit that doesn't fit every week! You'll be impressed with what happens, and every time, the results will be different. And when you can tangibly feel the benefits of your hard work, you'll stop craving bad food and keep going.

Before you head out, we’d just like to offer you one piece of advice: to sustain your summer body diet, you need to plan ahead to avoid falling into the trap of an enormous binge and ruining your progress. That’s usually the trickiest part!

Don't give yourself a chance to reach for alternatives, and always have a detailed plan of what you'll eat for each meal. When you have a plan, you're much more likely to commit to it, and meal prep could also come in super handy. You'll thank yourself later!

Now, you have everything you need to achieve your fitness goals! But, of course, if you could push in some working out alongside the diet, you'll see the results much faster. You'll burn more fat, build muscle fast, and have a toned body in no time!

(Video) The psychological weight loss strategy | Laurie Coots

But, in all cases, as long as you're working on your nutrition, you'll be well on your way to those glorious beach days, and you'll be looking your best.

Here are some supplements for you

Qi Supplementsare a great way to boost weight loss, and Zoiben is one of the best.This supplement consists of six essential oils and berberine. All of the essential oils as well as the berberine are known for their impact on parasites as well as weight loss.

There are a few different ways this supplement can help you on your journey. First, regular use can help eliminate candida (yeast), biofilm, and parasites, all of which can negatively impact not only your health, but your everyday mood. Zoiben can also be used as a detox stimulant and digestive aid to help stem your appetite and encourage your body to rid itself of toxins as quickly as possible. All of these benefits can have the end result of improved energy as overall health improves, making it easier to focus on weight loss.

If you’re hoping to lose weight and would like a bit of help or simply want the health benefits the peptide offers, it’s a good option for your health needs.

Start today!

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(Video) 5 strategies for weight loss success.

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What are the 5 parts of a weight loss plan? ›

  • They looked at five key areas: level of support, the diet plan, behavior strategies, exercise, and whether it recommended supplements that weren't FDA-approved for weight loss. ...
  • "Eat less and exercise more" has always been the golden rule for dropping pounds. ...
  • Remember, there's no a one-size-fits all weight loss program.
Feb 11, 2016

Which is a good strategy for successful weight loss? ›

The bottom line: to lose weight you have to use up more calories than you take in. Since a pound is about 3,500 calories, you need to reduce your intake by 500-1,000 calories a day to lose about 1 to 2 pounds a week (don't go lower than 1,200 calories a day though!).

What are the 3 keys to weight loss? ›

Cardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you're trying to lose weight.

What are the 7 healthful ways to lose weight? ›

7 habits to help you lose weight and keep it off
  • Set small, specific, and realistic goals.
  • Start self-monitoring.
  • Find a support network.
  • Energize your exercise.
  • Make sure you're getting enough sleep.
  • Eat breakfast — slowly and mindfully — every morning.
  • Monitor and modify your screen time.
Apr 19, 2011

What is the weight loss 5 in 1 plan? ›

For weight loss, most people start with the Optimal Weight 5&1 Plan, which is an 800–1,000-calorie regimen that the company claims can help you drop 12 pounds (5.4 kg) over 12 weeks. On the 5&1 plan, you're instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day.

What is the 1st step to losing weight? ›

Step 1: Make a commitment.

Making the decision to lose weight, change your lifestyle, and become healthier is a big step. Start by making a commitment to yourself.

What to eat when losing weight? ›

9 Foods to Help You Lose Weight
  • Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ...
  • Soup. Start a meal with a cup of soup, and you may end up eating less. ...
  • Dark Chocolate. Want to enjoy chocolate between meals? ...
  • Pureed Vegetables. ...
  • Yogurt with berries. ...
  • Nuts. ...
  • Apples. ...
  • Yogurt.

What is the most important rule to lose weight? ›

Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel the body is stored as fat. A major component of losing weight is to make smarter food choices.

What are 3 success strategies seen in studies of people who lose weight and successfully keep the weight off for a long period of time? ›

Findings from the registry suggest six key strategies for long-term success at weight loss: 1) engaging in high levels of physical activity; 2) eating a diet that is low in calories and fat; 3) eating breakfast; 4) self-monitoring weight on a regular basis; 5) maintaining a consistent eating pattern; and 6) catching “ ...

What is the 7 second secret to weight loss? ›

This method involves inhaling for three seconds and exhaling for seven seconds. According to Ryosuke, since fat contains oxygen, carbon, and hydrogen, when we breathe, the oxygen reaches fat cells and in turn, divides them into other components — “the more oxygen your body uses the more fat you burn”.

What is the golden rule for weight loss? ›

Its simple. You need to burn more calories than you consume every day for losing weight and fat.

What are the 8 steps to losing weight? ›

Here are eight baby steps to take today.
  1. Add an extra 500 steps. ...
  2. Leave a few bites on your plate. ...
  3. Eat intuitively. ...
  4. Ditch the sugary sodas. ...
  5. Keep a food journal. ...
  6. Do basic body-weight exercises. ...
  7. Eat one less serving of processed food each day. ...
  8. Eat within a 12-hour window.
Apr 24, 2021

What are 10 ways to maintain a healthy body weight? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

What are the 4 characteristics of a balanced diet? ›

Adequacy, calorie control, variety and moderation are all needed in a healthful diet. Adequacy means providing the body all of the necessary nutrients that it needs.

What makes a healthy person? ›

“There are three key things that healthy people do every day: exercise, maintain a nutritious diet and get a good night's sleep. However, it's not a one-size-fits-all equation,” said Jasprit Takher, MD, Associate Program Director of the Internal Medicine Residency Program at MountainView Hospital.

What are the 5 elements of good health? ›

There are five main aspects of personal health: physical, emotional, social, spiritual, and intellectual. In order to be considered "well," it is imperative for none of these areas to be neglected.

What are 5 main factors that contribute to good health? ›

Studies indicate that the following five factors make the biggest difference in overall health and wellness: 1) diet; 2) rest; 3) exercise; 4) posture; and 5) avoiding the use of alcohol, drugs and tobacco.

What are the 3 keys to a healthy lifestyle? ›

Being physically active, eating a healthy and balanced diet and getting adequate amounts of sleep are essential to long-term health and wellbeing.

Can I eat bacon on Optavia? ›

So yes, you CAN have bacon on Optavia and it can be AMAZING!

Can you eat beans on Optavia 5 and 1? ›

If you're on the Optimal Weight 5 & 1 Plan®, you should avoid legumes (peas, beans, lentils, etc.) until you reach your weight loss goal as these foods are too high in carbohydrates to keep you in the fat-burning state. These foods can be reintroduced when on the Optimal Health 3 & 3 Plan®.

How many pounds per week do you lose on the 5:2 diet? ›

The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men you could expect to lose slightly more. The NHS recommend a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable.

How much water should I drink to lose weight? ›

According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.

Where do people first notice weight loss? ›

Body-weight loss is usually noticed around the belly, waistline, and thighs first. This is because your body stores fat in different locations. For instance, men hold more fat around their belly, while women store it on their thighs and hips. Weight loss gradually starts with a reduction in belly size.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

What to avoid when losing weight? ›

11 Foods to Avoid When Trying to Lose Weight
  • French fries and potato chips. French fries and potato chips are often very high in calories and fat. ...
  • Sugary drinks. ...
  • White bread. ...
  • Candy bars. ...
  • Some fruit juices. ...
  • Pastries, cookies, and cakes. ...
  • Some types of alcohol (especially beer) ...
  • Ice cream.
Jun 3, 2017

How can I motivate myself to lose weight? ›

How to get intrinsically motivated to lose weight
  1. Set realistic goals. ...
  2. Record your food intake and exercise. ...
  3. Engage in positive self-talk. ...
  4. Make a checklist or calendar. ...
  5. Keep a weight-loss journal. ...
  6. Do activities—and eat food—that you enjoy. ...
  7. Fight workout boredom. ...
  8. Find a weight-loss or workout buddy.
Mar 7, 2022

What are the only 2 effective strategies for losing weight? ›

Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.

How to lose 5 pounds in 2 weeks? ›

How To Lose 5 Pounds Fast
  1. Drink Two Glasses of Water Before Every Meal. ...
  2. Reduce Bloating. ...
  3. Get Eight Hours of Sleep. ...
  4. Avoid Processed Foods. ...
  5. Strengthen Your Core. ...
  6. Ditch Alcohol Completely. ...
  7. Try High Intensity Interval Training (HIIT)

What steps should you take to lose weight? ›

If dropping a few pounds is your overall goal, you'll want to aim for at least 10,000 steps in a day. While the exact number is based on factors such as your age, gender, and diet, one study found that getting at least 15,000 steps per day is correlated with lower risk of metabolic syndrome.

What are 4 strategies you could use with an obese patient? ›

Recommendations for the Management of Obesity

Use multiple strategies (e.g., combine cognitive restructuring, self-monitoring, social support, stimulus control and stress management).

What are 3 strategies for healthy weight management? ›

What are some tips to keep a healthy weight?
  • Exercise often: Studies prove that people with high activity levels are more likely to maintain their weight loss than others who are not as active. ...
  • Eat a healthy breakfast daily. ...
  • Stay hydrated. ...
  • Eat whole foods. ...
  • Eat responsibly and mindfully. ...
  • Plan your meals ahead of time.
Nov 25, 2019

What is the number 1 fastest way to lose weight? ›

1. Cut back on refined carbs. One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

What is honestly the fastest way to lose weight? ›

Burn more calories than you ingest!

As you burn more calories than you take in, you create a calorie deficit which can result in weight loss. You can reduce your calorie intake by eating healthier or by increasing your weekly exercise routine. Consistently maintaining a caloric deficit allows you to shed excess pounds.

How do I lose 10 pounds quick? ›

Here are 14 simple steps to drop 10 pounds in a single month.
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Start counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.

How to lose 20 pounds in a month? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Aug 13, 2018

What are two risky weight loss strategies? ›

Crash diets and not getting the nutrients and calories you need each day is unlikely to lead to long-term weight loss and can actually hinder your efforts. Aside from being incredibly difficult to maintain, undereating and starving yourself can cause your body to store calories as fat.

What is the most important key to a successful weight loss program? ›

Exercise Every Day

Exercise is key to maintaining your weight loss and it's probably more important than diet. On average, people in the Registry exercise between an hour and an hour and a half a day.

What is the most successful weight loss strategy for extremely obese adults? ›

“Reduce calories by 500 calories per day to lose about a one pound a week, or cut 1,000 calories a day to lose about two pounds a week.” Consider adding physical activity after reaching a minimum of 10 percent weight-loss goal.

How to lose 10 pounds in 3 weeks? ›

20 Tips on How to Lose 10 Pounds in Three Weeks
  1. The Golden Rule: Calories In vs. ...
  2. Set Attainable Goals And Track Your Progress. ...
  3. Consider Skipping Breakfast. ...
  4. Switch Out Your Sodas for Water. ...
  5. Make Coffee Your New Best Friend. ...
  6. Make Green or Fermented Teas Your Second Best Friends. ...
  7. Always Check for Added Sugar.
Sep 15, 2022

How to speed up metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.


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