Do you struggle to lose weight and keep it off? Many people find themselves stuck in a frustrating cycle: start a new weight loss program, drop a few kilos, then slowly watch the weight return. Sound familiar? Something many people don’t realise is diet programs often overlook the real reasons weight won’t stay off – like stress, digestion, and blood sugar balance. If you’re looking for a healthier, more lasting approach, it starts with working with your body – not against it.
Lasting weight loss isn’t about striving for perfection, it’s finding what works for your lifestyle. Achieving success often requires honest reflection on your current habits and whether you’re ready to make changes for the sake of your health. It’s about building habits that support your health, energy, and mood in the long run.
A great place to start is with your meals – having simple techniques to create balanced, satisfying plates helps to support your energy and hunger throughout the day. The most effective strategy is the one that fits into your life – and supports your needs at every stage.
Why a Sustainable Approach Matters
As we get older or move through different life stages, the body becomes more sensitive to stress, inflammation, and blood sugar fluctuations. Disrupted sleep, stress, and digestion can all play a role. Quick-fix diets or restrictive eating plans may offer short-term results, but they can disrupt hormones, gut health and mental wellbeing. Sustainable weight loss strategies take the whole picture into account – not just the number on the scales.
Common Pitfalls When Trying to Lose Weight & Keep It Off
If you’ve tried to lose weight before, these common traps might sound familiar:
- Skipping meals, then eating high carbohydrate meals or snacks but you still feel hungry.
- Eating “healthy” foods but not enough protein or fat, so you continually feel hungry but don’t lose weight.
- High stress or poor sleep holds back progress and makes you want to eat all the foods you know aren’t beneficial to your health.
- Falling into all-or-nothing thinking. You are going well, but then a stressful event occurs and you spend the evening eating chocolate or drinking alcohol to make yourself feel better.
- Following strict programs but when you return from holidays you’re not motivated and you continue holiday mode eating.
Healthy Changes That Make the Difference
If you’re looking for healthy ways to lose weight and keep it off, here are the strategies I recommend.
- Eat real food
Base your meals on whole foods: colourful veggies, quality protein, healthy fats, and carbs that suit your body. Skipping meals often leads to energy dips and cravings later. - Build a strong breakfast habit
A protein-rich breakfast helps stabilise your blood sugar and energy for the whole day, reducing the urge to snack or overeat later. - Prioritise protein at every meal
Protein supports metabolism, keeps you feeling full, and helps maintain muscle – especially important as we age. - Watch for hidden sugars
Even “healthy” products can sneak in added sugars that spike insulin and contribute to weight gain. Stick with minimally processed foods when possible. - Know your why – and Keep it in mind
Do you want to feel comfortable in your cossie on the beach during your next holiday? Have more energy so you can get back to doing the activities you love? Be able to move freely or feel comfortable in your clothes? Reconnecting with your personal “why” helps keep you going through the touch days.
- Identify foods that cause inflammation – and be willing to avoid them
Certain foods may trigger bloating, fatigue or mood changes – even if they’re technically healthy. If your body reacts negatively, honour that and stay consistent. Reducing inflammation supports weight loss and better digestion. I see many clients react with wheat, for them eating gluten free becomes an important factor in keeping weight off. - Support your gut
A healthy gut is key to proper nutrient absorption, balanced hormones, and steady energy. Bloating, irregularity, or discomfort are signs it may need attention. - Manage stress and prioritise rest
Ongoing stress raises cortisol, which can lead to weight retention (especially around the middle). Stress is almost a constant for many people, often they are unaware of the impact it is having on so many parts of their life. Actively working to address any significant stress in your life will make your weight loss journey easier. This may require significant changes and again you may need to evaluate what your priorities are. Quality sleep and downtime are just as important as what’s on your plate. Here are a few more tips for managing stress. - Track your wins, not just your weight
There’s so much more to progress than the number on the scales. Look at energy, digestion, sleep, mood, and how your clothes fit – they’re all signs you’re on the right track.
Take a Moment to Reflect
Take five minutes today and ask yourself: What’s one small habit I could tweak to feel better this week? Maybe it’s adding protein to your breakfast, or setting a regular mealtime. Small changes, done consistently, are what lead to long-term success.
Ready to Make It Stick? Grab your Free Balanced Meal Guide
If you’re ready to stop guessing and start making steady progress, my Balanced Meal Guide is a great place to begin. It’s a no-fuss, practical tool to help you build satisfying meals that support weight loss, gut health, and lasting energy – without counting calories or cutting out whole food groups.
Click here to download your free copy and take the first step toward sustainable, feel-good eating.
Sign up for my newsletter and get simple tips for gut health, energy and a healthy weight – delivered straight to your inbox (every few weeks or so).
Kim Healey
Nutritionist | Metabolic Balance Coach
Guiding you to a healthy weight and calm gut with clear steps to nourishing, supporting habits