Losing weight is often equated as a simple equation: eat less and move more. But if it were that simple, far fewer people would struggle with losing weight. For many, weight loss feels like an endless cycle of trying, failing and starting over. If you’re caught in this rut, it can make losing weight and keeping it off feel impossible. However, it’s not. The secret to success is finding out what works for you and sticking with it.
If losing weight is on your 2025 to-do list, these 12 expert-backed tips from Lehigh Valley Health Network (LVHN) go beyond the surface-level advice, giving you actionable steps to see real results.
1. Set a realistic weight-loss goal
The first step in your weight-loss journey is to set a realistic weight-loss goal and timeline to achieve it. Your goal weight does not need to match a number on a chart – or even be a number at all. Your goal could be to feel more comfortable in your pants or actually have energy to get through the day again. Ask yourself what weight has felt comfortable for you before or where those extra pounds are weighing heavily on your life. Then ask yourself if you can achieve that target without feeling overly deprived.
Remember, slow and steady weight loss wins the race. Many of us want to lose a lot of weight quickly, but it’s important to realize that healthy weight loss can take time.
“Losing weight too quickly or depriving your body of needed calories can actually lead to weight regain,” says Angela Magdaleno, DO, endocrinologist and weight-management specialist at LVHN. “Weight loss of one to two pounds per week is reasonable for most adults. Multiple studies show that a small amount of weight loss of 5-10 percent over a longer period of time is better for your overall health.”
2. Start Small
The most intimidating part of every weight-loss journey is the very beginning when all you can see is the mountain that’s in front of you. Instead of overwhelming yourself by how far it is to the top, break down the journey into smaller, more attainable goals – such as drinking an extra glass of water each day or making breakfast a priority. These small wins may not seem groundbreaking, but they add up.
For example, small eating changes lead to big rewards. Decreasing your food and beverage intake by 500 calories a day could potentially help you lose up to one pound a week. This can be done by making small changes in your food choices. The best place to start is with your beverages. By drinking water in place of one 12-ounce juice or soda will save 150-200 calories each day.
“The point is to make your goals so small that achieving them gives you that little boost of encouragement you need to keep going and working toward your next goal,” Dr. Magdaleno says.
3. Commit to a lifestyle change, not a diet
While there are a lot of different diets out there, there is no good diet for weight loss.
“Diet implies there’s a short-term, quick fix for weight loss and there’s not,” Dr. Magdaleno says. “If you’re looking for long-term results, no diet will work because it insinuates there’s going to be an end. Really what we’re looking for are healthy lifestyle changes, such as eating more protein and vegetables, and less sugar and processed foods. Quick-fix, restrictive diets might give you immediate results, but they’re often unsustainable and can leave you feeling hungry, frustrated and unmotivated when they fail.”
Find a meal pattern that includes healthy foods that you enjoy eating. “Aim for a nice split of eating healthy whole foods, vegetables and protein 80 percent of the time, and then having fun in treats 20 percent of the time,” Dr. Magdaleno says.
4. Bump up your protein intake
Protein is a secret weapon for weight loss and management. In comparison to carbohydrates and other macronutrients, protein takes longer to digest and suppresses hunger hormones, which can help keep you feeling fuller for longer. Additionally, incorporating protein into every meal and snack can help curb cravings as well as fuel muscle repair. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.“While your protein needs are individual to you, you should aim for at least 25 grams with each meal and 10 to 15 grams in a snack. Starting your day with a high-protein breakfast can help curb cravings later in the day,” Dr. Magdaleno says.
Good sources of protein include:
- Meat
- Fish
- Eggs
- Dairy
- Whey Protein
- Beans
5. Consume plenty of soluble fiber
Try to include plenty of high-fiber foods in your diet. Foods high in fiber, such as beans, vegetables, fruits and whole grains, act as a natural appetite regulator by filling you up and potentially preventing you from overeating later on. Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this fiber may promote weight loss by helping you feel full, so you naturally eat less. It also may help reduce belly fat. Excellent sources of soluble fiber include:
- Fruits
- Vegetables
- Legumes
- Oats
- Barley
6. Cut down your portion sizes
Managing the portions of food you’re eating allows you to include foods you enjoy in moderation.
“Controlling portion sizes of our food is hard because many people are used to eating large meals,” says Paul Cesanek, MD, bariatric surgeon, LVHN. “When we go to restaurants or we cook at home, we are used to these large portions, so the idea with portion control is to shrink that size down.”
Here are some tips for managing portions:
- Use a smaller plate (nine inches or less across).
- Eat slowly and savor every bite of food.
- Set aside pre-portioned snacks.
- Consider splitting an entrée or ordering a la carte at restaurants.
- Fill up on lower-calorie foods such as vegetables and choose smaller portions of high-calorie foods.
“Remember to eat slowly and chew deliberately,” Dr. Cesanek says. “Slowing down and focusing on what we’re eating not only allows us to enjoy our food more and get more out of the meal, but it gives us better cues of satiety. It takes time – about 20 to 30 minutes – for your body to acknowledge that it’s full.”
“Another trick for portion control is to eat your protein and vegetables first, and then slowly eat the rest of your meal,” Dr. Magdaleno says. “This helps turn off hunger hormones and can help you feel full faster, too.”
7. Make time for physical activity
Get your body moving a little every day. Physical activity is vital for both physical and mental health. Set a goal of at least 150 active minutes per week. You can break this up into shorter sessions or just start by tracking your steps daily with a pedometer or your phone and then consistently add more minutes or steps each week.
On average, people should move about one hour or more per day. This doesn't necessarily require going to a gym for one hour, but instead incorporate other ways to move. Find ways to add in exercise such as walking to the mailbox daily, riding your bike for small errands or walking to a nearby friend’s house instead of driving. Exercise shouldn’t feel like a chore. Instead, think of it as a chance to find movement you enjoy doing. Whether it’s dancing in your living room, hiking with friends or taking a yoga class, the key is finding activities that light you up so that you look forward to doing them again and again. When you enjoy the process, you’ll be more consistent.Incorporate both aerobic exercises and strength training as each has its own benefits. Aerobic exercises increase your breathing and heart rate, such as a brisk walk, bike ride or swimming. Not only can aerobic exercises help with weight loss, they also can help keep your heart and lungs healthy.
Adding in strength exercises two or more days per week can increase your metabolism which helps you burn more calories. Some options for strength training involve exercises using body weight, resistance bands, free weights or weight machines.“Everyone should be strength training – especially women as we see muscle mass decrease significantly in women over 35,” Dr. Magdaleno says. “Building muscle boosts your metabolism – which means when you have more muscle, you burn more calories at rest. So, if you want to eat more and have a higher metabolism, strength training is important.”
Remember exercise and a healthy diet don’t replace one another; they go hand-in-hand.
“The old adage, ‘You can’t out-exercise a bad diet,’ is true,” Dr. Magdaleno says. “If you eat fast food and then go for a run, that doesn’t balance. You need to have both healthy eating habits and a consistent exercise routine for successful weight loss.”
8. Prioritize sleep
Sleep is a key component to losing weight – not in the sense that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism, making it harder to burn calories and contributing to weight gain. A lack of sleep also increases hunger hormones which increases your appetite and cravings for high-fat, high-calorie foods. Having a consistent sleep pattern will give your body time to repair, balance hormones and feel refreshed.
9. Stay hydrated
Drinking enough water during the day has been shown to manage hunger. Often, thirst can mask hunger itself, causing you to eat more. Water makes you feel fuller, causing you to eat less during a meal. Aim for at least 64 ounces per day. If your daily water intake is currently much lower, try to drink one extra glass of water a day and work your way up to this goal.
10. Reduce your stress levels
You may not be able to completely avoid stress altogether, but you should strive to minimize stress as best you can. Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. To help reduce belly fat, engage in activities that relieve stress. Practicing yoga or meditation can be effective.
11. Set yourself up for success
It’s a lot harder to make good food choices when you’re hungry. However, meal planning and food preparation can help ensure you have healthy meals and snacks available so the healthy choice is the easy and readily available choice. Making healthy choices more convenient is an effective way to stick to your goals.
You can set yourself up for more activity by wearing comfortable clothes and shoes. This may help you move more throughout the day. Schedule time for exercise on your calendar to ensure you don’t have other conflicts.
12. Start tracking your behaviors
Keeping track of food intake and physical activity is a proven tool for managing weight. Tracking helps to increase awareness of our eating and physical-activity behaviors. You can track your food and activity using a mobile app or keep a small notebook with you to write down things.
Remember, don’t give up
Losing weight is often filled with challenges that test even the strongest willpower –emotional eating, the temptation of quick-fix diets and the difficulty of staying consistent with a busy lifestyle. It’s easy to feel frustrated when progress is slow or setbacks arise, but lasting change comes from embracing small, sustainable steps, finding joy in movement and being kind to yourself along the way. Remember that even imperfect progress is still progress, and building consistent habits will carry you to your goals.
If you’re struggling to lose weight on your own, LVHN’s weight-loss team is here to help. Learn more by visiting LVHN.org/weightmanagement.
This article is sponsored content paid for by Lehigh Valley Health Network.