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Keeping an eye on your weight goes far beyond physical appearance – it’s about feeling your best, reducing the risk of chronic health diseases, and boosting longevity.
The trouble is, losing weight can be hard.
Plus, much of the narrative revolves around deprivation, body shaming, and feelings of guilt – none of which lead to lasting results.
From where we’re standing, the key to losing weight (and keeping it off) starts with small, sustainable lifestyle changes – not quick fixes.
Here, we take a look at how to achieve long-term, effective weight loss – and feel good in the process.
Calorie counting is a big talking point in the weight loss conversation. And it’s a divisive one, too.
If you find calorie counting helpful, that’s great. But it’s important to remember that while energy intake is important (ultimately, you need to enter a calorie deficit to lose weight), food quality also matters.
For instance, an avocado has more calories than a Diet Coke. Can you guess which one is healthier?
Instead of obsessively tracking numbers – which can be labour-intensive and restrictive – try to focus on nutrient-dense foods that support weight loss.
Consider building your meals around:
Protein keeps you full, provides energy, and supports muscle growth, which, in turn, boosts metabolism and weight loss (1). Good sources include:
Fibre supports gut health, balances blood sugar, and promotes satiety, meaning you feel fuller for longer – all of which are key for weight loss (2). Find it in:
Unlike refined carbs (enter white bread, white pasta, and white rice), complex carbohydrates provide lasting satiety and a steady release of energy, supporting your weight loss efforts (3). Great options include:
Yes, you still need fat if you want to lose weight. Studies suggest following a Mediterranean diet – naturally rich in healthy fats – can support weight loss, regulating hormones and controlling appetite (4). You can find them in:
Popular crash diets (baby food diet, anyone?) may help you lose a few pounds in the short term. But they’re rarely sustainable. And more often than not, you end up gaining more weight when you stop restricting your diet.
Instead, focus on moderation – not deprivation. Enjoy nutritious food while allowing for the occasional treat.
And if one day your eating habits aren’t nutritionally balanced, don’t stress! Be kind to yourself, and just make healthier choices the next day.
No diet is perfect. And sometimes, you just want the damn chocolate bar (and that’s okay!). But whenever possible, try to eat foods as close to their ‘whole’ form as possible.
Think: real, simple ingredients your grandparents would eat – fresh, unprocessed, and straight from the earth. No additives, preservatives, and emulsifiers.
Nutrition isn’t the only consideration when you’re trying to lose weight. Exercise plays an equally important role.
To make movement a seamless, easy part of your weight loss journey, tap into the activities you enjoy. There’s no point dragging yourself to a Pilates class if you’re begrudging every second.
Thankfully, Mvmnt has hundreds of workouts to suit every mood, ability, and preference – so you’ll actually look forward to moving.
If the prospect of a full 30 minute workout feels daunting, don’t worry! Consider breaking it up into shorter, bitesize Mvmnt snacks – for example, 10 minutes in the morning, at lunch, and after work?
You could even try workout stacking. Just start off with a quick session, then, if you feel good, add another.
As always, Mvmnt has you covered with hundreds of short, sharp sessions under 10 minutes that get you moving and feeling great.
Strength training can be a game-changer for weight loss.
Strength (bodyweight or weight training) boosts your metabolism. That’s because muscle tissue is metabolically active – meaning it burns more calories than fat, even at rest (5).
Resistance training also triggers the ‘afterburn’ effect (or, as it’s scientifically known, Excess Post-Exercise Oxygen Consumption, or EPOC), which helps you burn calories for hours after a workout (6).
Oh, and did we mention that strength training can improve your overall body composition, too?
Explore strength workouts on Mvmnt to get you started.
High-intensity interval training (HIIT) is another incredible tool for weight loss.
While all forms of cardio are great, HIIT burns more calories in less time and boosts your overall metabolism (7).
It also leads to the EPOC effect, meaning you continue burning calories after your workout session (8).
Plus, HIIT releases feel-good endorphins that reduce stress and improve mood. And less stress = fewer cravings.
Ready to break a sweat? Take a look at our HIIT workouts here.
Losing weight doesn’t happen overnight. It’s a gradual process. Be patient with yourself! The key is consistency and focusing on long-term habits – not quick fixes.
One simple change? Just move more.
Explore our workouts here and take the first step to a healthier, happier you.
References
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