Starting a weight loss journey can feel daunting. When people think of weight loss, they often imagine extreme workouts, cutting out their favorite foods, and battling constant hunger. While some plans promise fast results, these methods usually aren’t sustainable—and they rarely lead to long-term success.

The good news is that you can lose weight without depriving yourself. The secret? Implementing realistic lifestyle changes that promote steady, long-term weight loss. By doing so, you’ll not only lose the weight and keep it off, but you’ll also improve your health, mood, and energy levels.

How to Lose Weight in 3 Simple Steps

With so much information out there about weight loss, it can be overwhelming to figure out what works best. But if you focus on these three steps, you’ll be well on your way to success.

1. Clean Up Your Diet

The foundation of any effective weight loss plan is your diet. You’ve probably heard the saying, “You are what you eat,” and it’s true. Your diet affects not just your weight but also how your body functions and how you feel. Here’s how to optimize your eating habits:

Choose a Sustainable and Nourishing Diet

There are countless diets to choose from, but sustainability is key. Avoid drastic restrictions or cutting out entire food groups (carbs, fats, proteins). Instead, focus on nourishing your body with a balanced diet that fuels you for the long term.

Cut Back on Refined Carbs

Refined carbs like sugar and white bread can lead to energy crashes and increased hunger. Opt for whole grains and fiber-rich foods, which help you feel full and satisfied. Studies show that diets rich in whole grains are linked to a lower Body Mass Index (BMI) .

Focus on Protein and Vegetables

Protein is vital for building and maintaining muscle, while fruits and vegetables provide essential nutrients and fiber. Both help you feel full and reduce overall calorie consumption. A diet high in protein is associated with successful weight loss .

2. Exercise Regularly

While diet plays a crucial role in losing weight, pairing it with regular exercise yields better results. You don’t need to spend hours at the gym. Start with what you can do and build up consistency.

Lift Weights Twice a Week

Weightlifting helps convert body fat into lean muscle. Building muscle increases your metabolism, which helps you burn more calories even at rest.

Engage in Cardio

Aim for cardio exercise at least 4-5 days a week. It doesn’t need to be intense; even a brisk walk or light jog can help. Find activities you enjoy, such as biking or dancing, to make it more fun.

3. Establish Consistent Habits

One of the most critical—and often overlooked—steps to losing weight and keeping it off is creating consistent habits. Weight loss is not just about a quick fix but about long-term changes. Here’s how to build lasting habits:

Try Habit Stacking

Habit stacking involves linking new habits with existing ones. For example, if you already have a morning coffee routine, pair it with a quick workout or stretch. This increases your chances of success by building on habits you already perform daily.

What About Counting Calories?

While calorie counting is a proven method for weight loss, it’s not the only way to succeed. Eating nutrient-dense, whole foods can naturally reduce your calorie intake by making you feel more satisfied. Keep in mind, though, that eating too few calories can slow your metabolism and hinder weight loss .

How Fast Will You Lose Weight?

A safe and sustainable rate of weight loss is about 1-2 pounds per week. To achieve this, you need a caloric deficit of 3,500 calories to lose one pound. While it might not seem like much, losing just one pound per week can result in over 50 pounds of weight loss in a year.

For faster weight loss, consult your doctor to ensure you’re still meeting your body’s nutritional needs.

Sample Weight Loss Meal Plan

Here are some simple, nourishing meals to support your weight loss goals. Each meal idea includes a balance of protein, healthy fats, fruits or vegetables, and complex carbohydrates.

Breakfast Ideas

• Vanilla Bean Protein Waffles
• Peanut Butter Overnight Oats
• Chocolate Peanut Butter Protein Shake
• Blueberry Acai Overnight Oats

Lunch Ideas

• Greek Rotisserie Chicken Bowls
• Mediterranean Tuna Salad
• Tex Mex Quinoa Salad
• Thai Crunch Chicken Salad

Dinner Ideas

• Loaded Mojo Chicken Tacos
• Instant Pot Turkey Chili
• Healthy Zuppa Toscana
• Strawberry Spinach Salad with Grilled Chicken or Salmon

Snack Ideas

• Chocolate Chip Energy Bites
• Guacamole with Homemade Baked Tortilla Chips
• Homemade Mango Salsa
• Green Veggie Vitality Juice

Sample Workouts for Weight Loss

These workouts are easy to incorporate into your routine and are designed to burn calories and build strength.

Cardio Workouts

• 20-Minute Beginner Cycle Ride
• 15-Minute Beginner Boxing Workout
• 20-Minute Dance Cardio Workout

Strength Workouts

• 20-Minute Upper Body Dumbbell Strength
• 15-Minute Full Body Kettlebell Strength

Stretching and Recovery

• 10-Minute Easy Stretching and Mobility Routine