8 Best Ways to Lose Weight Sustainably: Losing weight is a goal for many, but sustainable weight loss requires more than just hitting the gym. Many people fall into the trap of thinking that exercise alone will help them shed extra kilos, but fitness coach Egis R. has a different perspective. According to him, “Losing weight with exercise alone is not a good idea.” Instead, a balanced approach combining the right diet, smart training, and lifestyle changes is essential for long-term success.
Weight loss is not about quick fixes or extreme measures. While exercise plays a crucial role, nutrition, mindset, and daily habits contribute significantly to sustainable fat loss. If you’ve been struggling with weight loss despite regular workouts, it’s time to rethink your strategy. Egis R., known for his fitness insights on Instagram, recently shared his eight best tips for losing weight effectively and keeping it off.
In a March 12 post, Egis emphasized that weight loss should not feel like a punishment. “If you rely on exercise to lose weight, it’ll feel like a chore you have to do. So, I have a better, more sustainable plan,” he said. He highlights that making simple, smart changes in daily life can lead to long-lasting results without frustration or burnout. Below are his expert-backed tips for sustainable weight loss.
Click here: Legs Up the Wall Pose (Viparita Karani): A Restorative Yoga Posture for Relaxation and Healing
1. Prioritize a Healthy Diet Over Exercise
One of the biggest mistakes people make is believing that they can out-exercise a bad diet. Egis stresses that diet plays a more significant role in weight loss than exercise. A well-balanced diet rich in whole foods, lean proteins, healthy fats, and fiber can help create the calorie deficit needed for fat loss.
Diet Tips:
- Avoid processed and sugary foods.
- Focus on protein-rich meals to maintain muscle mass.
- Consume fiber-rich vegetables and whole grains to stay full longer.
- Practice portion control to prevent overeating.
- Stay hydrated and minimize liquid calories.
2. Strength Training is Essential
Many people focus solely on cardio for weight loss, but Egis R. recommends incorporating strength training. Building lean muscle boosts metabolism, which helps burn more calories even at rest. Strength training also improves overall body composition and prevents muscle loss during a calorie deficit.
Strength Training Guidelines:
- Train at least 3-4 times per week.
- Focus on compound exercises like squats, deadlifts, and push-ups.
- Use progressive overload to challenge muscles.
- Include bodyweight exercises if you don’t have access to weights.
3. Don’t Rely Solely on Cardio
Cardio workouts, such as running or cycling, help burn calories but should not be the only focus. A mix of cardio and resistance training yields better results. High-intensity interval training (HIIT) can be an effective alternative to traditional steady-state cardio.
4. Maintain a Caloric Deficit the Right Way
Weight loss occurs when you consume fewer calories than you burn. However, extreme calorie restriction can slow metabolism and cause muscle loss. Instead, focus on a moderate deficit that is sustainable in the long run.
How to Achieve a Caloric Deficit:
- Track your calorie intake using an app.
- Opt for nutrient-dense foods instead of empty calories.
- Eat slowly and mindfully to prevent overeating.
5. Improve Sleep Quality
Lack of sleep can disrupt hormones that regulate hunger and metabolism, making weight loss more difficult. Aim for 7-9 hours of quality sleep per night.
Sleep Tips:
- Avoid screens an hour before bedtime.
- Stick to a consistent sleep schedule.
- Reduce caffeine intake in the evening.
6. Manage Stress Effectively
Stress triggers the release of cortisol, which can lead to weight gain and cravings for unhealthy foods. Managing stress through meditation, yoga, deep breathing, or hobbies can support weight loss efforts.
7. Stay Consistent and Patient
Weight loss is a gradual process that requires consistency. Many people give up too soon because they don’t see immediate results. Egis advises staying patient and trusting the process.
Consistency Tips:
- Set realistic goals.
- Track progress beyond the scale (such as how clothes fit or energy levels).
- Keep a positive mindset and celebrate small wins.
8. Make Lifestyle Changes Instead of Quick Fixes
Diets and extreme workouts often lead to temporary results. Instead, adopt long-term lifestyle changes that align with your goals.
Sustainable Habits:
- Cook meals at home instead of eating out frequently.
- Make physical activity a part of your daily routine.
- Find workouts you enjoy to stay motivated.
Also read: BYD Targets 5.5 Million Car Sales in 2025: A Bold Expansion Strategy
8 Best Ways to Lose Weight Sustainably Conclusion
Sustainable weight loss is not about quick fixes or relying solely on exercise. A balanced approach that includes a healthy diet, strength training, cardio, proper sleep, and stress management leads to long-term success. As Egis R. points out, making small but effective changes in daily life can lead to lasting results.
By prioritizing nutrition over excessive workouts, focusing on strength training, maintaining a healthy caloric deficit, and managing sleep and stress, you can achieve your weight loss goals without frustration. The key is consistency and patience—remember that results take time, but the right habits will keep the weight off permanently.
Instead of viewing weight loss as a temporary goal, shift your mindset toward long-term health and fitness. Adopt habits that you can maintain for life, and you’ll not only lose weight but also feel stronger and more energetic.
The journey to sustainable weight loss is about progress, not perfection. Keep refining your habits, stay committed, and enjoy the process. Your future self will thank you for making these changes today.
8 Best Ways to Lose Weight Sustainably FAQs
1. Can I lose weight by exercising alone?
While exercise helps with weight loss, it is not the most effective approach alone. Nutrition plays a more significant role in creating a calorie deficit, making it easier to shed weight sustainably.
2. What foods should I eat for weight loss?
A balanced diet rich in lean proteins, whole grains, fiber, and healthy fats is ideal. Avoid processed foods, sugary drinks, and excessive refined carbs.
3. How much exercise is needed for weight loss?
A combination of strength training (3-4 times a week) and moderate cardio (2-3 times a week) is effective. More important than duration is consistency and progression in workouts.
4. Why is sleep important for weight loss?
Poor sleep disrupts hunger hormones, leading to increased cravings and reduced metabolism. Getting 7-9 hours of quality sleep helps regulate weight loss hormones.
5. How long does it take to see results from a weight loss plan?
Results vary, but with a consistent approach, noticeable changes can occur within 4-8 weeks. Sustainable weight loss takes time, so patience is key.
