Each person\u2019s weight-loss journey is different and depends on genetics and lifestyle. We\u2019re shown images of effortless rapid weight loss on social media, but the reality is such transformations, even if real, would be unsustainable. Break your weight loss down into small, realistic goals to focus on one step at a time and it\u2019ll feel more achievable, avoid disappointment and keep motivation high.<\/p>\n
To find out how to lose weight sustainably, The i Paper asked the experts for their best tips in time for the British summer.<\/p>\n
Cut 500 calories a day <\/p>\n
The only way to lose weight<\/a> is to be in a calorie deficit, where you\u2019re burning more calories than consuming. But this doesn\u2019t mean you need to survive on salad. Just a small deficit will be enough. National guidelines recommend a reduction in intake of 500 to 600 calories a day.<\/p>\n According to the NHS, the average man needs to reduce his daily energy intake to about 1,900 calories in order to lose weight. Women should aim at 1,400. You probably need to eat less than you think, but starving yourself is not a good idea \u2013 losing weight too quickly can cause fatigue and muscle loss.<\/p>\n The key, Blonska says, is to be consistent \u2013 and realistic. \u201cDon\u2019t try the extremes, the diet should be doable on a busy Monday or a lazy Sunday.\u201d<\/p>\n Eat lean protein with every meal<\/p>\n Blonska recommends eating 1g of protein per pound of bodyweight, and making sure you include protein like lean meat, poultry, fish, beans and lentils in every meal. Protein reduces appetite, so that you are less likely to overeat.<\/p>\n Pile your plate high with vegetables and salads \u2013 low in calories but high in filling fibre and nutrients. The We Run<\/a> and UK Athletics-certified coach Amanda Grimm recommends focusing on nutrient-dense whole foods, including vegetables, whole grains, lean protein, and healthy fats.<\/p>\n Simple swaps can also help lower daily calories<\/a>, like exchanging white bread for wholemeal and ice cream for Greek yoghurt with berries and honey.<\/p>\n \u201cA well-planned, well-balanced diet is key to weight loss,\u201d adds Penny Weston, a fitness and nutrition expert. \u201cFaddy diets are usually unhealthy and not sustainable. They may give you an initial quick weight loss, but a lot of that is often water retention or will be put straight back on when eating normally again. I believe that crash diets are destined to fail.\u201d<\/p>\n A safe and sustainable amount of weight to lose is between 0.5kg to 1kg per week.<\/p>\n Blonska recommends three to four workouts a week, whether it\u2019s a gym class, 15 minute HIIT workout at home, or weight session at the gym. However, that isn\u2019t always possible.<\/p>\n The good news is you can incorporate exercise into usual daily activities. She suggests carrying and loading groceries, walking while taking phone calls, taking the stairs at every opportunity, and parking the car further away from the shops. While cleaning your home, put energy into vacuuming, and maybe have a little dance while you do it.<\/p>\n Weston adds that aerobic exercise<\/a> such as running, swimming and cycling, whether inside or out, will burn the most calories, but the key is finding something sustainable that fits your lifestyle and motivates you. \u201cPerhaps the commitment of a course of yoga lessons or accountability of meeting a friend for a run,\u201d she suggests.<\/p>\n Walking is also an effective way to burn fat, and registered nurse and PT Chanelle Smith, lead at Jorja Healthcare Group, says it can burn around 100 calories a mile, equating to approximately 300 calories per hour.<\/p>\n \u201cThe importance of getting enough good quality sleep when losing weight and maintaining a healthy weight can\u2019t overstated,\u201d says Weston. \u201cA lack of sleep can affect metabolism, meaning that your body doesn\u2019t burn calories as effectively.\u201d<\/p>\n The NHS recommends healthy adults need around seven to nine hours of sleep<\/a> per night. This changes in children, who need more, and older adults, who tend to need less.<\/p>\n A study published in the National Institutes of Health in 2022 found that better sleep quantity and quality<\/a> improved the likelihood of successful weight loss by 33 per cent. Last year, the Sleep Foundation shared that restricted sleep and poor quality sleep could lead to metabolic disorders, weight gain, and an increased risk of obesity.<\/p>\n Weston also believes people that get less sleep tend to make unhealthier choices in the day: \u201cSleep-deprived people tend to reach for high-fat, high calorie foods rather than healthier choices.\u201d<\/p>\n Drink eight glasses of water a day<\/p>\n Multiple studies have shown that making sure you drink enough water can help weight loss. \u201cIt\u2019s easy to mistake dehydration for hunger and consume calories your body doesn\u2019t need when a glass of water may have done the trick,\u201d says Weston. She recommends aiming for six to eight glasses a day, as does the NHS<\/a>.<\/p>\n Don\u2019t eat after 8pm <\/p>\n Studies have shown that eating later in the evening is not a good idea if you are trying to lose weight. A team at Brigham and Women\u2019s Hospital, in Boston, USA, found that late evening adversely affects hunger levels and the way people burn calories, as well as the way they store fat. Make 8pm your cut off and if you aren\u2019t hungry in the mornings, don\u2019t eat straight away.<\/p>\n Follow the 80\/20 rule<\/p>\n Being in a calorie deficit will lead to weight loss but it\u2019s important that each meal is also rich in nutrients. \u201cKeep a check on portion sizes, cut down on high fat, processed and high sugar foods and find snacks you enjoy that can nourish your body,\u201d says Weston. <\/p>\n Blonska follows the 80 per cent rule which emphasises eating healthy, nutritious foods 80 per cent of the time and occasional treats the other 20 per cent. This helps keeps cravings at bay.<\/p>\n Pair wine with water <\/p>\n If you\u2019re hoping to be in a calorie deficit, beware of liquid calories, especially in alcohol. A standard glass of wine can contain up to 158 calories, a pint of 5 per cent strength beer up to 222, and a 50ml glass of 17 per cent cream liqueur has 153 calories. A double measure of spirits averages around 100 calories.<\/p>\n \u201cToo much alcohol can make you gain belly fat,\u201d says Weston. \u201cI wouldn\u2019t say you need to give it up altogether but limiting the amount you drink can definitely make a difference.\u201d<\/p>\n According to the NHS<\/a>, alcohol contains almost as many calories per gramme as fat, and regular consumption of alcohol can have a noticeable impact on your waistline<\/a>.<\/p>\n![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/SEI_250961431-e1747064092105.jpg\")
Dominika Blonska is a registered nurse and coachTurn household chores into a workout<\/p>\n![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/SEI_250961326-e1747063550576.jpg\")
Registered nurse and PT Chanelle Smith (Photo: Jorja Healthcare Group)Get seven hours sleep <\/p>\n