<\/p>\n \u201cWhen we reduce calorie intake, the body responds by slowing metabolism and increasing hunger signals, essentially trying to conserve energy,\u201d says Woods, who has spent nearly 15 years working in and around health and nutrition research. \u201cThis makes sustaining weight loss very difficult.<\/p>\n You may like<\/p>\n \u201cOn top of this, we live in an environment that poses significant challenges. Busy lives, long working hours and easy access to convenient, energy-dense foods make it hard to adhere to calorie-restricted diets consistently.<\/p>\n \u201cSocial pressures, stress and fatigue can also contribute to people choosing less nutritious foods. Together, these biological and environmental factors create a perfect storm that makes weight loss a real challenge for many people.\u201d<\/p>\n And keeping it off can be even harder, says Woods.<\/p>\n \u201cMany people are able to manage the challenges of calorie restriction for a limited period, which is often enough to achieve the initial weight loss they\u2019re looking for. During this time, motivation is high and the effort feels purposeful. However, sustaining the same level of restraint over the long term is so much harder.<\/p>\n \u201cThe body continues to resist weight loss, with hunger signals remaining stronger and metabolism slightly slowed. Coupled with the mental and physical effort required to consistently eat differently from your habits or environment, maintaining that calorie deficit over months and years becomes extremely challenging.<\/p>\n \u201cThis is why long-term weight maintenance is often harder than the initial weight loss phase, and why sustainable, realistic changes are essential for lasting success.\u201d<\/p>\n So what does Woods recommend as the best approach to losing weight and keeping it off?<\/p>\n \u201cMy advice is to focus less on weight itself and more on improving diet and lifestyle for overall health,\u201d says Woods. \u201cWeight loss may follow naturally as a result. If someone specifically wants to lose weight, the key is to adopt habits that are sustainable in the long term.\u201d<\/p>\n Here are the five habits that Woods recommends.<\/p>\n Step one: Eat more plants<\/p>\n \n (Image credit: Getty Images \/ 10’000 Hours)<\/p>\n \u201cFruits, vegetables, beans and lentils are nutrient-dense, high in fiber and relatively low in calories. Increasing these foods in your meals helps you feel full and may naturally reduce the intake of higher-calorie snacks,\u201d says Woods.<\/p>\n Step two: Prioritise whole foods over heavily processed ones<\/p>\n \u201cWhole foods are generally more filling, nutrient-rich and less likely to make you overeat. A simple way to identify processed snacks is to check the ingredient list and choose foods made from ingredients you recognise and can pronounce,\u201d she says.<\/p>\n Step three: Reduce alcohol intake<\/p>\n \u201cAlcohol adds extra calories without filling you up and has a negative impact on many areas of health. Cutting back can have a significant impact over time,\u201d says Woods.<\/p>\n Step four: Consider portion adjustments strategically<\/p>\n \u201cRather than simply eating smaller portions of everything, which can leave you hungry, try increasing your portions of low-calorie, nutrient-dense foods such as fruits, vegetables and salads while moderating higher-calorie items,\u201d says Woods.<\/p>\n![\"Table](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/09\/ccFYajGBe8DCXKgpHiGvDY.jpg\")
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