Fad Diets Debunked: These Sustainable Tips Will Help You Lose Weight & Help In Management

Fad diets can often lead to weight gain again, despite initial rapid results. Once the diet ends and old habits return, people typically regain the lost weight, sometimes even more, due to slowed metabolism and disrupted hunger hormones. In contrast, sustainable weight loss focuses on gradual, realistic changes in eating and lifestyle, helping the body adjust naturally and making it easier to maintain weight loss long-term. It not only improves overall health but also reduces the risk of chronic diseases and emotional distress related to weight fluctuations. Read on as we share a list of tips that can help in sustainable weight loss.

10 Sustainable tips that will help you lose weight and manage it effectively

1. Eat mindfully and avoid distractions

Slow down while eating and truly focus on your food, this is called mindful eating. This prevents overeating and strengthens your connection with hunger and satiety cues, making it easier to manage weight without counting every calorie.

2. Prioritise whole, unprocessed foods

Choose foods that are close to their natural form vegetables, fruits, whole grains, lean proteins, and healthy fats. These provide essential nutrients, keep you full longer, and help regulate blood sugar levels.

3. Don't skip meals, especially breakfast

Eating regularly helps maintain metabolism and prevents extreme hunger that leads to overeating later. Skipping meals may lead to blood sugar dips, increased cravings, and binge-eating tendencies, which disrupt weight loss progress.

4. Practice portion control

Using smaller plates, measuring food, and serving appropriate portions can prevent accidental overeating. Over time, you'll learn what a normal portion looks like and rely less on calorie counting. It's a gentle way to maintain a calorie deficit without feeling deprived.

5. Stay physically active

Incorporate regular movement that you enjoy walking, dancing, yoga, or swimming. Exercise helps burn calories, boosts metabolism, and improves mood. Even small efforts like taking stairs, stretching during breaks, or doing household chores add up and support long-term weight control.

6. Get quality sleep every night

Poor sleep affects hormones that regulate hunger and fullness, often leading to increased cravings and emotional eating. Aim for 7–9 hours of restful sleep each night.

7. Drink more water, not calories

Many people confuse thirst with hunger. Drinking enough water throughout the day not only keeps you hydrated but can help curb unnecessary snacking.

8. Plan and prepare meals ahead

Having a meal plan helps you avoid impulsive food decisions. This practice also reduces reliance on fast food or takeout, which is usually high in calories, salt, and unhealthy fats.

9. Manage stress without food

Emotional eating is a common barrier to weight loss. Recognising emotional triggers and addressing them constructively helps you break the cycle of using food for comfort.

10. Set realistic goals and be consistent

Instead of aiming for rapid results, focus on steady progress. Losing 0.5 to 1 kg (1 to 2 lbs) per week is both healthy and sustainable. Celebrate small wins, be patient with setbacks, and stay consistent with your efforts. Long-term habits are more powerful than short-term diets.

Follow these tips to ensure sustainable weight loss.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.