Sustainable Weight Loss Tips to Achieve Long-Term Fitness Goals

We’ve all been there excited to start a new diet, convinced that this will finally be the one that works and gives us a toned body. Maybe you tried keto, juice cleanses, detoxification diet, or even some crazy stuff like ‘eating only air’ (I am just kidding, hoping none of y’all pulled the last stunt).

But a few weeks in, reality hits, and suddenly, you’re back to square one, wondering why sustainable weight loss feels like a dream.

Here’s the truth - quick fixes don’t last long, but sustainable habits do. If you’re tired of the numerous diet routines that aren't working well for you and want something for the longer run, we have got you covered!

Let’s talk about real, lasting ways to lose weight without the stress, starvation, or guilt trips with Kofuku.

We often think the key to sudden weight loss is dieting or eating as little as we can for early results. But this is actually a breeding ground for many eating disorders such as Anorexia Nervosa, Bulimia Nervosa or Binge Eating Disorder.

This method is so common that even well-known celebrities fall into it. But we are here to gently nudge you that this isn’t the healthy way of approaching weight loss. It’s nothing like a 30-day challenge. Instead of completely cutting off your favourite dishes, you can choose a healthy alternative.

For example if you are a pasta lover like me switch to whole wheat or add more protein and include vegetables.

Feeling Junky? Swap chips with popcorn or nuts.

Need dessert? Skip the ice cream and switch to fruits.

But first things first, set a weight loss target—what you wish to achieve in two months or so.

Make it realistic; it’s not possible to attain something that doesn’t exist.

You may wonder why this step is so crucial. When starting a diet or making plans to lose weight for a perfect summer body, people often fail to set a goal, and the effort becomes half-hearted.

You could change that and get a hold of how things work; making it easier for you on your journey of weight loss.

Let’s face it: starving ourselves is not the right way. We need nutrients to be able to continue our diet or “achieve our goal”. Some diets do expect you to completely cut out certain vegetables but this means you lose out on essential nutrients. Undereating is the fastest way to mess up your metabolism and feel miserable.

So, to remain healthy you still need a balanced diet. Eating smaller portions but with jampacked nutrients is beneficial. The goal is to eat better, and here’s how -

• Protein your bff - It keeps you full and help’s build muscle (chicken, tofu, eggs, greek yoghurt).

• Healthy fats are your friend - Avocados, nuts, and olive oil aren’t the enemy. They keep you satisfied and prevent overeating later.

• Fibre is the secret weapon - It helps with digestion and keeps cravings away (hello, veggies, fruits and whole grains!)

Instead of cutting food, focus on adding the right foods to your plate. You'll naturally eat less junk because you won't be starving all the time.

If the thought of running on a treadmill makes you want to fake an injury, good news - you don’t have to do it! The secret to long-term fitness is to find a workout that you actually enjoy.

If you’re like me and find going to the gym regularly a chore, try hiking or home workouts.

Do you love to listen to music? Incorporate it into your workout routine. Maybe do a little Zumba or just dance it out.

Or you’re one of them who has a really busy schedule - Use the stairs instead of lifts, walk around while being on a call. And who knows? You might finish the 10,000 steps a day challenge.

The best workout is the one you can stick to, if lifting dumbbells feel like your hands might fall off but dancing energises you more, you know what to pick. (Hint - Dance your way to fitness)

As you improve your fitness, tracking your physical activity can be a great way to stay motivated, accountable, and positive. However, before jumping to your exercise routine a prior medical examination can be good for those with diabetes or heart diseases.

Anyone else unsure about their medical conditions should speak with their healthcare provider.

Did you know that bad sleep can make you gain weight? When you don’t sleep enough, your body produces more ghrelin (hunger hormone) and less leptin (fullness hormone), making you crave junk food. And stress? Let’s just say emotional eating leads to a lot of things.

Hence, to keep your weight (and sanity) in check make sure to get seven to nine hours of sleep a night.

Manage your stress with meditation or yoga. Even a walk by the park can do wonders to your brain and feelings.

Drink enough water because studies claim that your body mistakes the thirst for water for hunger which leads to cravings and high food consumption.

Fixing your stress and sleep schedule can work much better than any of your crash course diet meals or plans.

Newsflash! - We cannot rely on the BMI for life. And the numbers on the scale do not define our progress.

Your weight gain can fluctuate with your water retention - bloating is real! Or other factors such as hormones and even when you just went to the bathroom.

Instead of obsessing over numbers, try tracking whether your clothes fit, how your energy levels are, and if there have been any strength gains (lifting heavier, running faster, feeling stronger, or increased stamina).

Weight loss is not easy and definitely not a straight line. Some weeks, you will see progress, and some weeks, no changes at all. But that doesn’t mean your efforts aren’t working. It’s just taking time to show physically. Hence, don't give up.

Sustainable weight loss isn’t about deprivation or extreme diets - it’s about creating a lifestyle you can actually enjoy. Eat well, move more, sleep enough, and be patient with yourself.

The goal isn't just to lose weight but to feel strong, confident and happy in the long run. So ditch the fads, trust the process, and focus on becoming the healthiest version of YOU.

FAQs

Can I lose weight without dieting?

Yes, you can, instead of following a restrictive diet. Focus on healthy, balanced diets, stay active and get good sleep. Small, sustainable changes work better than crash diets.

How fast should I expect to lose weight sustainably?

A healthy, sustainable weight loss rate is 0.5 - 1 kg per week. Something more than that could lead to muscle loss and is harder to maintain in the long run.

Do I have to count calories?

Not necessarily, instead of focusing just on the count/ numbers, incorporate healthy alternatives like whole wheat, fiber, fruits on your meals and avoid processed junk. However if calorie tracking keeps your mind at ease, you can try that too.

Can I eat carbs and still lose weight?

Yes you can, who said you have to ditch everything? Carbs are essential for energy. Focus on veggies and ditch the refined sugars and white bread.

What's the best workout for weight loss?

The one you can enjoy and stick to! Whether it's weight lifting or simply dancing your heart out. Both works!