20 strategies for safe weight loss in 2025

 

Aiming for a weekly weight loss of 1 to 2 pounds, keeping nutritious snacks on hand, drinking enough of water, and avoiding processed meals are all ideas for safe and successful weight loss.

Although they get a lot of press, diet pills and other weight-loss solutions might not be the safest option.

"Fad" workouts and diets can occasionally be harmful because they can keep people from getting enough nutrients.

There are several safe, scientifically supported strategies to help someone lose weight.

1. Keep wholesome snacks in the workplace and at home.

It is advised to avoid keeping prepackaged snacks and candies on hand because people frequently choose to eat convenient meals.

Instead, a person can meet their nutritional needs and stay away from too much sugar and salt by storing healthy snacks at home and at work.

Healthy and convenient snack alternatives include Reliable Source:

• nuts without any additional sugar or salt

• fresh fruits like cucumbers, apples, or berries

• sugar-free canned fruit

• pre-cut veggies, such carrots and celery

• yogurt with reduced fat and no added sugar

• dried seaweed.

• whole grain breads and crackers

2. Eliminate highly processed foods

The majority of foods have been processed, sometimes through pasteurization to make them safer to consume.

Ultra-processed foods and beverages, on the other hand, have undergone additional processing. They frequently include chemicals like emulsifiers, sweeteners, and preservatives.

In addition to having fewer nutrients than whole meals, ultra-processed foods are frequently higher in calories, fat, sodium, and sugar. They may be a factor in obesity and overweight.

Ultra-processed food examples include:

• sweetened drinks

• chips made with potatoes

• packed cookies and cakes.

• candy and candies

• ice cream

• a few prepared dinners

• packaged meat items, such as burgers and pies

3. Increase your protein intake

A diet rich in protein can aid in weight loss.

According to clinical studies, whether following a regular or low-calorie diet, consuming more protein than is advised can aid in weight loss by preserving muscle mass while lowering fat.

One can consume more beans, lean meats, fish, poultry, and eggs. All of these foods are comparatively low in fat and high in protein.

Additional lean proteins consist of:

• white poultry like the breast of a turkey

• lentils, peas, and beans

• cottage cheese with reduced fat content

• tofu

4. Steer clear of added sugars

Male adults typically consume more than 19 teaspoons of added sugar each day, according to the Centers for Disease Control and Prevention (CDC). Over 15 teaspoons of added sugar are consumed daily by adult females.

Fructose, which the liver converts to fat, makes up a large portion of the sugar that humans eat. Weight gain may result from the liver's release of the fat cells into the circulation after it has converted the sugar to fat.

Although avoiding sugar isn't always simple, giving up processed meals is a good place to start. Eliminating sugar-filled drinks like these is also a smart place to start:

• soft drinks

• sweetened coffee or tea

• fruit-based beverages

• sports beverages

• energy drinks

Too much sugar-filled beverages are linked to:

• gaining weight and becoming obese

• elevated blood pressure

• diabetes type 2

People can experiment with substituting water, lemon-infused sparkling water, or herbal tea for sweetened beverages. Desserts, candies, and cereals for breakfast are other sugary items that one might want to stay away from.

5. Drink black coffee

Refraining from adding sugar and fat to coffee may have some health benefits.

A 2019 investigation Caffeine use may aid in weight loss by lowering body fat and body mass index (BMI), according to a reliable source. In addition to being strong in caffeine, black coffee may also help suppress hunger.

6. Consume plenty of water

The greatest liquid to consume all day long is water. It offers numerous health advantages and has no calories.

A person's metabolism is boosted when they consume water throughout the day. Another way to help them eat less is to drink water before meals.

Last but not least, switching to water from sugary drinks can help people consume less calories overall during the day.

7. Steer clear of processed carbs

Refined grains or carbohydrates are those that have had the fiber removed by processing.

The following foods are examples of refined or simple carbohydrates:

white rice

• white bread

• white flour

• white pasta

• candies

• many types of cereal

• added sugars

In addition to lacking some minerals and fiber, refined grains might not be as filling as whole grains.

Whole grain versions of bread, pasta, and rice are available and can help with weight loss.

8. Quick cycling

Short rounds of fasting may aid in weight loss. Alternate-day fasting, also known as intermittent fasting, has been shown in a 2015 review  to help people lose weight and keep it off.

But not everyone ought to fast. Fasting may be risky for:

• kids

• Teenagers in development

• pregnant women

• senior citizens

• individuals with underlying medical disorders

9. Maintain a meal journal and track calories.

One useful strategy for preventing overeating is to keep track of calories.

By keeping track of calories, one may determine how much they are eating. They can make healthier food choices and eliminate extra calories with this knowledge.

A person might consider what and how much they are eating each day by keeping a food journal. They can also make sure they are getting adequate of vitamins, veggies, and proteins by doing this.

10. Control your stress

There are various ways that elevated stress levels might lead to weight gain.

For instance, long-term stress increases the hormone cortisol, which encourages the storage of fat, particularly around the abdomen. Stress can also lead to overeating in certain people. As a coping strategy, it could cause desires for foods that are heavy in calories, sugar, and fat.

Effective stress management can promote weight loss and enhance general wellbeing. Here are some pointers for managing stress:

Engage in regular exercise: Exercise releases endorphins, which have a calming effect. A simple stroll around the neighborhood every day can be beneficial.

Meditation and mindfulness exercises: Yoga, meditation, and deep breathing can all aid in mental relaxation.

Get enough rest: Resting well might help you feel happier and less stressed.

Eat a balanced diet: Emotional stability and brain function are supported by wholesome foods.

Maintain your social network: Speaking with loved ones, friends, or a therapist can help you decompress.

Time management: You can avoid feeling overburdened by prioritizing work and establishing boundaries.

Take up a hobby: Reading, painting, or listening to music are all calming activities.

Avoid excessive amounts of alcohol and caffeine as these might exacerbate anxiety and tension.

Practice thankfulness: Maintaining a gratitude diary can help you focus on the good things in life.

Spend time in nature: The fresh air and the outdoor environment might help people feel less stressed.

11. Brush your teeth early in the evening or in between meals.

Brushing teeth not only promotes better dental hygiene but also lessens the desire to munch in between meals.

A person who often eats snacks at night could feel less inclined to eat needless snacks if they brush their teeth earlier in the evening.

12. Increase your intake of fruits and veggies

Losing weight and keeping it off can be achieved with a diet high in fruits and vegetables.

Essential vitamins, minerals, fiber, and other components that promote general health are abundant in fruits and vegetables. Including more of these in a diet can help you control or reduce your weight.

Despite having less calories than many other foods, fruits and vegetables still include some calories. The secret to losing weight is to replace high-calorie snacks and meals with fruits and vegetables.

A serving of macaroni cheese, for instance, may contain the same number of calories as one apple, sliced carrots with hummus, and a cup of strawberries.

13. Cut back on carbohydrates

By reducing the quantity of added sugar consumed, diets low in simple carbs can assist people in losing weight.

Consuming lean proteins, fiber, healthy fats, and complete carbs is the main goal of low-carb diets. This should be a sustainable, long-term dietary change rather than a temporary restriction of all carbohydrates.

14. Increase your intake of fiber

Fiber may help you lose weight in a number of ways. A person can control blood sugar levels, feel fuller faster, and even lower their risk of heart disease and several types of cancer by consuming more fiber.

Additionally, by improving digestion and regulating gut flora, fiber helps people lose weight.

According to a 2023 study, weight loss was associated with consuming more dietary fiber, especially from fruits, vegetables, legumes, and whole grains.

An average of 7.2 pounds (3.28 kg) was dropped by participants in a 16-week fiber-rich diet program who ingested more fiber.

Compared to those who maintained or gained weight, those who dropped weight consumed much more fiber. According to the research, increasing your intake of foods high in fiber may help you lose weight.

15. Increase the frequency of resistance and cardiovascular training

Many people may work at sedentary occupations and do not routinely exercise. Resistance training and cardiovascular (cardio) exercise, such walking or jogging, should be a part of any regular exercise regimen.

While weight training helps the body gain lean muscular mass, cardio helps the body burn calories quickly. At rest, muscle mass can increase calorie expenditure.

At the very least, an adult should strive for: 

• 150 minutes a week of moderate aerobic exercise, such 22 minutes a day of brisk walking, or

• 75 minutes a week of aerobic exercise at a high intensity, like swimming laps or running, or

• a comparable mix of the two forms of exercise

Weightlifting and calisthenics are examples of muscle-strengthening exercises that adults need to do at least twice a week.

16. Eat whey protein.

Weight loss may be aided by whey protein users' increased lean muscle mass and decreased body fat.

According to a 2022 study, whey protein is a readily available and reasonably priced supplement that might support the maintenance of muscle mass when losing weight.

Whey protein was used in a weight-loss program by obese older individuals who participated in the trial. The participants participated in strength training courses and dietician sessions for a total of 12 weeks.

Following their workout, half of the individuals ingested whey protein. While both groups experienced weight loss, the whey protein group's grip strength increased.

17. Eat slowly

A person can cut down on the quantity of calories they consume in one sitting by eating slowly. The brain may take a while to recognize that the stomach is full, which is the reason.

Eating at a table with other people and chewing food well may help someone eat more slowly.

18. Include chile

A person may lose weight by adding spice to their meals. The possibility of capsaicin, the active ingredient in chili peppers, as a natural remedy for obesity was investigated in one review published in 2017.

Capsaicin's potential to aid in weight loss was emphasized by researchers, who also looked into potential processes like increasing metabolism and affecting several organs.

Researchers proposed that capsaicin may help prevent and manage obesity and underlined the need for safe, efficient, and easily accessible anti-obesity medications.

19. Increase your sleep

Maintaining a moderate weight might be facilitated by getting adequate sleep. Hormones that control hunger can be upset by sleep deprivation, which can increase appetite and cause desires for high-calorie foods.

Additionally, sleep deprivation raises cortisol and stress levels, which may encourage the storage of fat, especially around the abdomen.

Making good sleep a priority can help with healthy weight management by increasing general wellbeing, decreasing cravings, and speeding up metabolism.

Here are some pointers for improved sleep:

• establishing and maintaining a regular sleep routine

• establishing a calming nighttime habit (reading or meditation, for example)

• restricting screen time one hour prior to bedtime

• maintaining a calm, dark, and cold sleeping environment

• steer clear of coffee and large foods right before bed.

• regular exercise should not be done soon before bed.

• using relaxation methods like deep breathing to manage stress

• making sure the pillows and mattress are cozy

20. Engage in mindful eating

Focusing entirely on the eating experience is a key component of mindful or intuitive eating. It encourages people to pay attention to their hunger and fullness cues, eat deliberately, and enjoy every meal.

Being present throughout meals without interruptions, like watching TV at supper or working at a computer at lunch, is another aspect of mindful eating.

By concentrating on the food's flavor, texture, and aroma, one might prevent overeating and become more conscious of their body's demands. Additionally, it might encourage a more positive relationship with eating.

Summary

The CDCT states that losing one to two pounds per week is the safest amount of weight to decrease. The likelihood of regaining weight is significantly higher for those who attempt fad diets or programs or lose significantly more weight each week.

Instead of using short-term solutions, those who want to reduce weight safely and naturally can concentrate on changing their lifestyles permanently.

Individuals can concentrate on creating improvements they can stick with. They might occasionally favor introducing changes one at a time or implementing them gradually.

To find a plan that works for them, anyone who struggles to lose weight could find it helpful to consult a physician or nutritionist.