How to Lose Weight: Weight Loss Tips

Key takeaways:

• Lose weight by focusing on the fundamentals of weight loss: nutrition, movement, and sleep.

• Additional tips for how to lose weight include eating more protein, drinking more water, and lowering stress levels.

• When lifestyle changes alone aren’t enough, weight loss medications can help you lose weight.

• Get expert support, weight loss tips, and guidance to maintain weight loss long-term.

Weight loss can feel overwhelming, but it’s doable. Discover how to lose weight, tips for getting started, and how to hit your goals in a healthy way.

How to Lose Weight

If you have excess weight or obesity, losing weight can help lower the chances of developing health problems like:

• Type 2 diabetes

• Heart disease

• Cardiovascular disease

• Sleep apnea

• Joint pain

It can also help you manage existing weight-related medical issues and improve your quality of life.

Weight loss isn’t always easy or straightforward. But there are many strategies you can use to lose weight in a healthy, sustainable way, including lifestyle changes and medication.

How long does it take to lose weight? What is the best way to lose weight? What’s the best food to eat to lose weight? You’re not alone in wondering about these things — and we have answers.

In this weight loss guide, we’ll cover all the basics of weight loss, including step-by-step guidance on how to start losing weight.

The Basics of Weight Loss

Weight loss might sound pretty simple at first. When you burn more calories than you consume — known as being in a calorie deficit — your body doesn’t get the energy it needs from food, so it turns to stored fat as an energy source instead.

To get into a calorie deficit, you can eat fewer calories and increase the amount of calories you burn by exercising more.

But calories in vs. calories out doesn’t tell the whole story. There’s actually a lot more that can affect your weight — and how easily you’re able to lose it.

Factors that influence weight loss include:

• Genetics. Your genes may impact how much weight you lose over time, your risk of developing obesity in the first place, and where your body stores fat. This last one may be especially true for women.

• Sleep. You probably know firsthand that sleep deprivation can lead to low energy. But sleep — or the lack of it — can also make weight loss harder. Not getting enough rest can mess with your appetite and metabolism while zapping motivation to hit the gym.

• Environment. Your environment can make it harder to lose weight. For example, perhaps healthy foods are expensive and sidewalks nonexistent in your city. Or maybe you work night shifts or usually socialize with behaviors that lead to weight gain, like drinking alcohol or going to happy hour.

→ Learn more: How Does Weight Loss Work?

What to Know About How to Lose Weight

It’s worth repeating: Weight loss and weight management aren’t simple math equations.

Here are a few things to keep in mind when learning how to lose weight:

• Weight loss isn’t just a matter of willpower. Why is it so hard to lose weight? Genetics, environment, health conditions, medications, sleep, and stress can all affect weight. So, cut yourself some slack, but don’t be afraid to seek support and guidance from a healthcare professional.

• Slow and steady weight loss wins the race. Rapid weight loss isn’t always healthy. The Centers for Disease Control and Prevention (CDC) says that those who lose 1 to 2 pounds a week are more likely to keep it off than folks who lose weight quicker. Focus on gradual, consistent weight loss for the best results.

• Weight loss plateaus can happen. This is when weight loss slows or grinds to a halt. It’s frustrating, but 85 percent of people losing weight experience a plateau. To break past a weight loss plateau, switch up your exercise routine, examine your diet, and prioritize rest.

Getting personalized support from registered dietitians, personal trainers, or healthcare providers can also help keep your weight loss efforts going strong.

→ Read: How to Break a Weight Loss Plateau

There’s no one best way to lose weight. In fact, there’s a long list of ways, and the best methods vary from person to person. But for many people, successful, sustainable weight loss counts on four pillars:

• Nutrition

• Physical activity

• Sleep

• Medication

That last one is optional, but it can be immensely helpful for some folks. Having said that, these step-by-step tips for how to lose weight will apply to almost everyone.

1. Eat Nutritious Foods

Eating nutritious foods can help reduce your overall calorie consumption and still feel satisfied and energized.

You don’t need to count calories, stick to weight loss meals, or follow a plant-based, low-carb, or low-fat diet. In fact, there’s no single best diet for weight loss.

Instead, focus on eating whole foods, and get a variety of:

• Fruits and vegetables

• Complex carbohydrates and whole grains like brown rice, oatmeal, and quinoa

• Lean protein like chicken, fish, and tofu

• Healthy fats like avocados, olive oil, nuts, and seeds

One key piece of weight loss nutrition advice: Eat more protein.

Research shows that protein can increase fullness levels (satiety). Plus, a high-protein diet can help you lose weight, retain muscle, and avoid regaining lost weight. Wondering how to lose fat? Protein is a critical part.

Consider lean protein sources like:

• Chicken

• Turkey

• Fish

• Eggs

• Tofu

• Tempeh

→ Get meal inspiration: What’s the Best Weight Loss Diet Plan for Women?

2. Incorporate More Movement Into Your Day

Can you lose weight without exercise? Technically yes, but exercise is extremely beneficial.

Regular physical activity can help you not only burn more calories but also build muscle and improve your heart health, sleep, and mood — to name just a few perks. So, if you can, getting more movement is huge for your weight loss efforts and overall well-being.

General guidelines recommend a mix of:

• Cardio. Aim for 150 to 300 minutes of moderate-intensity aerobic exercise a week or 75 to 150 minutes of vigorous-intensity activity a week. This can include brisk walking, jogging, cycling, or swimming.

• Strength training. Try to do at least two muscle-strengthening sessions a week. This can include bodyweight exercises, weight lifting, or using resistance bands or gym machines.

• Flexibility and balance exercises. Do exercises to improve your flexibility and balance, such as yoga, pilates, and stretches.

Fyi, research suggests that a combination of cardio and strength training may be best for weight loss compared to doing one type of exercise alone.

Beyond structured exercise, try incorporating more general movement into your day. This could include:

• Taking a morning walk

• Standing during phone calls or meetings

• Doing physical chores or yard work

→ Read: Weight Loss Workout Plan for Women

3. Get Enough Sleep

Not getting enough sleep can make weight loss harder. To help, aim for at least 7 hours a night.

To improve your sleep and hit that number, try:

• Waking up and going to bed at the same times each day — and yes, that includes weekends

• Avoiding screens 1 to 2 hours before bed

• Exercising regularly

• Doing workouts earlier in the day, not right before bed

• Getting breathable bedding or a pillow that suits your preferred sleeping position

→ Sleep better: Hers Sleep Hygiene Guide

4. Consider Medication

For some, weight loss medication can be an important step toward healthy weight loss.

Weight loss drugs are prescribed alongside eating a healthy diet and doing more exercise. They work in different ways, but many reduce hunger, increase fullness, and curb food cravings. These appetite changes can help you eat nutritious foods and stick to the right portion sizes.

Weight loss medications include injections and pills, such as:

• Semaglutide (Ozempic^®, Wegovy^® Rybelsus^®)

• Tirzepatide (Mounjaro^®, Zepbound^®)

• Liraglutide (Saxenda^®, Victoza^®)

• Bupropion

• Metformin

• Topiramate

• Naltrexone

If suitable, a healthcare provider can walk you through your options, including the pros, cons, and side effects to know about.

→ Dive deeper: Weight Loss Medications: Are They Effective?

5 Tips and Strategies for Weight Loss

Here are a few weight loss tips to keep in mind to make your journey a little easier.

1. Set Realistic Goals

A goal without a plan is just a wish, right? But the first step is setting that goal.

When it comes to weight loss goals, a healthcare provider can let you know what a healthy weight or body mass index (BMI) would be for you and how much weight you might consider losing to improve your health.

Besides a long-term weight loss goal, think about setting short-term goals to keep yourself motivated along the way.

Zoom out and consider your overall “why” for weight loss too. This could be a long-term health benefit, such as reducing your chances of health problems like high blood pressure (hypertension). Or it might be a day-to-day benefit, like being able to play with your children in the backyard.

→ Find out your BMI: The Hers BMI Calculator

2. Implement Healthy Changes Slowly

You don’t need to overhaul your eating habits and exercise routine overnight. In fact, changing too much too fast can feel overwhelming and backfire.

Instead, pick one or two healthy habits you’d like to build. Then make small changes, and get comfortable with them before implementing other habits.

For instance, you might start by adding an extra serving of vegetables to every meal. Once that feels natural, turn your attention to exercise and try making a lunch-break walk part of your routine.

3. Drink More Water

Drinking more water can help you feel fuller and cut down on sugary soft drinks or alcoholic beverages. This supports weight loss.

A 2022 review of studies found that drinking a bottle of water before meals can improve weight loss by 2 to 5 pounds over three months.

Sherry, 63, a Weight Loss by Hers customer, says drinking more water was a key habit in her weight loss journey.

“I ask myself, ’Are you really hungry or are you thirsty?’ I will have a glass of water, and then if I am still hungry, I will eat something small,” says Sherry. “This helps me get water throughout my day, but it has also curbed my random eating because of stress or boredom. I believe it has been a major key to me losing weight.”*

*Customer was compensated for their opinion. Customer’s results have not been independently verified. Individual results may vary.

4. Lower Your Stress Levels

Weight loss itself can be stressful, but so can many things in life. And stress can affect your weight, sleep, hunger, cravings, and overall health.

Try stress-management techniques like:

• Meditation

• Exercise

• Journaling

• Spending time in nature

• Spending time with loved ones

If you’re struggling with mental health issues like anxiety or depression, reach out to a therapist or healthcare provider for support and treatment options.

5. Track Your Progress

Tracking your progress can help you stay accountable to your goals.

Consider:

• Tracking your weight or waist circumference

• Taking progress photos

• Logging non-weight metrics like daily steps

Sherry has some advice for daily tracking.

“When I started the program a year ago, I was excited about it and would weigh myself almost every day,” she says. “As we all know, there are ebbs and flows to weight and watching it daily can be frustrating.

“I realized that following a healthy eating plan and weighing myself once a week was a more accurate picture. More importantly, it allowed me to celebrate the wins that the scale doesn’t always show. For example, I can wear an 18-inch necklace comfortably instead of a 20- or 22-inch one.”

So, as well as weekly weight tracking, what else does Sherry recommend?

“​​Take pictures of yourself each month, and keep them because there will be times when you plateau,” she says. “Having the ability to look back and see how much progress you’ve made is so empowering and motivating!”

Health and Safety Considerations for Weight Loss

Losing weight can have a hugely positive effect on your health — but it’s not without health and safety considerations.

Here’s what to keep in mind:

• You may lose some muscle. Unfortunately, losing muscle as you lose fat is a risk. To minimize this, eat plenty of protein and do regular strength training.

• Exercise can cause injuries. Start slowly and gradually build your strength and fitness level to avoid getting hurt. Consider working with a trainer or doing a group exercise class to ensure you’re doing each move with proper form.

• Medications can have side effects. Weight loss drugs can come with side effects, like nausea, vomiting, and diarrhea. Your healthcare provider will go over what to expect and how to manage any side effects that pop up.

Now that you know the basics — and then some — about weight loss, it’s time to get started. Here are two final key pieces of advice to keep in mind. 

Have a Strong Support System

Everything’s more fun with a friend — even weight loss. Look for people in your life who share your health and fitness goals and see if they want to team up.

You could lose weight with a partner by cooking healthier meals together. Or make exercise more fun by joining a friend on a weekly hike.

Share your weight loss goals with loved ones, and let them support you on this journey.

Connect With a Healthcare Provider

A healthcare provider can recommend the best weight loss methods for you. They’ll take into account any issues like joint pain or asthma and suggest treatment options like weight loss medication.

If you think you might benefit from medication and are interested in exploring this option, Hers offers access to a variety of weight loss medications — each designed to meet various goals and budgets.

For example, there are glucagon-like peptide-1 (GLP-1) injections. These medications work by reducing hunger, curbing cravings, and increasing fullness levels.

GLP-1s available through Hers include:

• Semaglutide (Wegovy^®, Ozempic^®). These are once-weekly injections. Ozempic^® is a diabetes drug sometimes used off-label for weight loss. Wegovy^® is approved by the Food and Drug Administration (FDA) for people with obesity or those categorized as overweight with a weight-related health condition.

• Tirzepatide (Mounjaro^®, Tirzepatide^®). Also once-weekly injections, Mounjaro^® is a diabetes drug used off-label for weight loss, and Zepbound^® is FDA-approved for weight loss.

• Generic liraglutide. Liraglutide is the active ingredient in Saxenda^®, which is FDA-approved to treat obesity and is a daily injection.

• Compounded GLP-1s. These are weekly weight loss injections.**

Hers also offers access to oral weight loss kits, which are personalized to fit your needs and goals.**

Medication kits through Hers may contain different combinations of the following medications:

• Bupropion. Bupropion is an antidepressant sometimes used as part of a weight loss treatment plan.

• Metformin. Metformin can stabilize blood sugar levels and reduce appetite.

• Topiramate. Topiramate is an anticonvulsant that may also alter food-related reward pathways.

• Naltrexone. Naltrexone can reduce cravings for alcohol and opioids. It’s sometimes prescribed with other ingredients to support weight loss.

Weight Loss by Hers is a comprehensive program that goes far beyond medication. With Hers, you get:

• Ongoing access to providers. Have questions? Need your medication adjusted? Message your Care Team anytime, day or night, at no additional cost.

• Free check-ins. You’ll get monthly check-ins with your provider to evaluate your progress.

• Progress-tracking tools. The Hers app has tools to track your progress, water intake, protein intake, and more.

• Nutrition support. This includes healthy meal plans and high-protein recipes.

• Support for successful weight loss. We’re talking behavior change tools, bite-sized lessons, and expert guidance on fitness, sleep, nutrition, and stress reduction.

And Sherry? She uses the Hers app for accountability and staying in touch with her Care Team.

“I have lost 40 pounds, and my original wedding ring fits for the first time in 20 years,” says Sherry. “I’m able to walk up and down stairs with ease. I use the app at least once a week because I log my weight, but it’s also my go-to for any questions I have. If I need to, I use the online chat. I honestly feel like everyone is genuinely invested in my success.”

To kickstart your weight loss journey, connect with a licensed healthcare provider through Hers today, 100 percent online. Get started with our free weight loss assessment.

FAQs

Get answers to frequently asked questions about how to lose weight below.

How to lose weight fast?

The fastest way to lose weight may be eating nutritious foods, doing more movement, and taking weight loss medication. The CDC recommends weight loss of 1 to 2 pounds a week.

What should I eat to lose weight?

To lose weight, eat a variety of whole foods like fruits, veggies, legumes like chickpeas and lentils, whole grains like oatmeal and brown rice, lean proteins like chicken and fish, and healthy fats like avocados and olive oil. Protein and fiber, in particular, can help you feel fuller for longer.

How does sleep affect weight loss?

A lack of sleep can affect weight loss by increasing the hunger hormone ghrelin and decreasing the fullness hormone leptin. So, when you don’t get enough sleep, you might experience more hunger and food cravings, making it harder to stay in a calorie deficit and lose weight.

What is blocking my weight loss?

Many things can block weight loss, including poor sleep, stress, eating too many calories, not moving enough, hormones, medical conditions, and hitting a weight loss plateau.

→ Learn more: Why Am I Not Losing Weight?

What is the best way to lose weight?

There’s no single best way to lose weight — different weight loss strategies work for different people. In general, you’ll need to consume fewer calories than your body needs each day. The key steps to losing weight are to:

• Eat nutritious foods

• Do more movement

• Get enough sleep

• Lower stress levels

→ Read next: Stress and Weight Gain

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.

**Compounded GLP-1s and oral weight loss kits are compounded products. The FDA does not approve nor review compounded products for safety, effectiveness, or quality.