Making weight-loss more sustainable

If you’ve found yourself hopping from one diet trend to the next: low carb, no carb, high protein plans, juice cleanses, calorie-cutting marathons, and even the latest in weight-loss medications. You’re certainly not alone. Many of us have walked this path, chasing quick fixes in the hope of long-term change.

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What if there’s a different way? One that feels more balanced, less like restriction, and more like a lifestyle that supports both your body and mind? 

While some of these methods can deliver short-term results, they can often leave us feeling drained, joyless around food, and stuck in a cycle of start and stop. Sustainable wellness is about creating habits that are nurturing, not punishing.

Here are a few gentle and realistic ways to make weight-loss more sustainable without sacrificing joy or well-being.


1. Find your rhythm

Our bodies thrive on rhythm. Starting your day with a nourishing breakfast can help stabilise energy and mood, setting a positive tone. Try sticking to regular mealtimes with a nutrient-packed lunch and a lighter, earlier dinner. Giving your body a sense of routine helps regulate hunger and supports digestion, especially when meals are slow, intentional, and enjoyable.

2. Prioritise rest

Sleep is not a luxury; it is a cornerstone of well-being. When we’re well-rested, our energy levels rise, our mood improves, and our cravings are easier to manage. In fact, lack of sleep can disrupt blood sugar balance and make it harder to resist sugary snacks. Prioritising seven to nine hours of quality sleep could be one of the most effective changes you make.

3. Balance your blood sugar

If you often find yourself reaching for sweet treats, it may be your blood sugar doing the talking. Refined sugars cause quick spikes and crashes, which can lead to energy dips, cravings, and emotional eating. Instead, focus on slow-releasing wholefood carbohydrates, quality proteins, and healthy fats to keep your energy and appetite steady throughout the day.

4. Embrace whole foods

There is beauty in simplicity. Choosing natural, minimally processed foods like seasonal vegetables, fresh herbs, pulses, whole grains, and high-quality protein can help you feel nourished and grounded. If you eat meat or fish, local butchers and fishmongers often stock responsibly sourced options. Start by building your plate around colourful vegetables, aiming for half your plate, and add your protein and grains from there.

5. Hydration is key

Sometimes we confuse hunger with dehydration. Carrying a water bottle can be a small but powerful step toward better health. Adding a pinch of sea salt or a squeeze of lemon can help replenish natural electrolytes, especially if you're exercising or sweating more than usual. Try to sip water consistently throughout the day instead of drinking large amounts at once.

6. Cook once, eat twice or more

Batch cooking can be a powerful tool when you're trying to lose weight. By preparing healthy meals in advance, like vegetable-based curries, hearty soups, or lean protein dishes such as turkey chilli or bolognese, you’re less likely to rely on last-minute takeaways or convenience foods, which are often high in calories, sugar, and fat. Having balanced, portion-controlled meals ready to go not only saves time and reduces decision fatigue, but also helps you stay on track with your goals while making healthy choices easier every day.

7. Move in a way that feels good

You do not need to hit the gym every day to feel stronger or lighter. Find movement that brings you joy. This could be dancing in your kitchen, swimming at your local pool, walking with a friend, or trying a new class at your community centre. When movement is enjoyable, it becomes something to look forward to instead of a chore.


These tips are a starting point. They offer gentle suggestions to support a more sustainable relationship with your body, food, and overall well-being. Everyone’s journey is different, and what works for one person may not suit another. If you feel ready to explore a more personalised path, consider connecting with a qualified nutritionist who can guide you with compassion and clarity.

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The views expressed in this article are those of the author and do not necessarily reflect the views of Nutritionist Resource. Articles are reviewed by our editorial team and offer professionals a space to share their ideas with respect and care.

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London, Greater London, SE4
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Written by Georgia Ropek
DipCNM, mBANT, rCNHC, mAoR
location_on London, Greater London, SE4
Hi, I’m Georgia – a Registered Nutritional Therapist with a passion for helping women feel confident, energised, and in control of their health. Whether you're struggling with weight loss, frustrating digestive issues, or hormonal imbalances, I offer personalised nutrition and holistic support tailored to your unique needs.
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