Losing weight isn't just about following the latest trendy diet or hoping for a quick fix. It's about making real, long-term changes to our lifestyle that we can stick with.

Whether we want to get healthier, feel more energetic, or just feel better in our clothes, losing weight takes commitment and consistency.

Before we start this journey, we need to ask ourselves some important questions. Are we truly ready to change our habits? Do we have the time and energy to stay committed? If stress is part of our daily life, do we have better coping strategies than turning to food?

Being mentally prepared can make a huge difference, so if we're feeling overwhelmed, it's okay to ask for help.

Find Your Inner Motivation

No one else can make us lose weight — it has to come from within. We need to ask ourselves: What is our biggest reason for wanting to lose weight? It could be improving our health, feeling more confident, or preparing for a special event.

Whatever the reason, writing it down and keeping it visible can keep us focused when motivation fades.

It's also helpful to surround ourselves with supportive people. Choose friends or family members who will encourage us and celebrate our progress. They should be positive and never make us feel bad if things don't go as planned.

If we prefer to keep our weight loss journey private, that's okay too! We can use a journal or app to track our food, exercise, and progress.

Set Realistic Goals

Losing 1 to 2 pounds (0.5 to 1 kg) per week is a safe and realistic target. To achieve this, we need to burn about 500 to 750 more calories than we consume each day.

Even losing just 5% of our current body weight can make a big difference. For example, if we weigh 180 pounds (82 kg), losing 9 pounds (4 kg) can lower our risk of health problems like heart disease and type 2 diabetes.

Setting two types of goals can help us stay on

track. Action goals focus on the steps we'll take, like walking for 30 minutes every day. Outcome goals are the results we want, such as losing 10 pounds (4.5 kg).

While outcome goals show us where we want to go, action goals tell us how to get there.

Enjoy Healthy Foods

To lose weight, we need to eat fewer calories. But that doesn't mean giving up delicious food! We can make healthier choices that still satisfy our taste buds.

Filling our plates with more fruits, vegetables, and whole grains is a great place to start. These foods are low in calories and high in fiber, helping us feel full longer. We can also try these tips:

• Eat at least four servings of vegetables and three servings of fruit each day.

• Choose whole grains like brown rice, barley, and whole-wheat bread instead of refined grains like white rice and white bread.

• Use healthy lipids such as olive oil, avocado, nuts, and nut butter. But remember, even healthy lipids are high in calories, so portion control is key.

• Cut back on sugary foods and drinks. Opt for natural sugars found in fruits instead.

• Choose low-fat or fat-free dairy products.

• Focus on fresh foods whenever possible. Processed foods often contain more sugar, salt, and unhealthy lipids.

Mindful eating can also make a big difference. When we pay attention to each bite and enjoy the taste of our food, we're less likely to overeat. Try to avoid distractions like TV or phones while eating, so we can stay aware of our hunger and fullness signals.

Get Moving and Stay Active

Exercise isn't required to lose weight, but it definitely helps! Regular physical activity burns extra calories and keeps us feeling good.

Besides helping with weight loss, exercise improves our mood, lowers blood pressure, and promotes better sleep. It also helps us maintain our weight once we've lost it. Studies show that people who stay active are more likely to keep the weight off long-term.

We can start by adding 30 minutes of moderate aerobic exercise, like brisk walking, most days of the week. Some of us may need more exercise to see results, and that's okay. Strength training at least twice a week is also a great way to build muscle and boost our metabolism.

Even small changes can add up. Here are a few ideas:

• Take the stairs instead of the elevator.

• Park farther away when running errands.

• Stand while talking on the phone or checking emails.

• Walk around the room or march in place while watching TV.

Change Your Mindset

Healthy habits aren't just for a few weeks or months — they're for life. To maintain our weight loss, we need to make these changes part of our daily routine.

It helps to think about the obstacles we've faced before and plan how to handle them differently. Slip-ups will happen, and that's okay! The key is not to give up. If we have a bad day, we can start fresh the next morning.

Remember, we're making lasting changes that will benefit us in the long run. With patience, consistency, and a positive mindset, the results will be worth it.

Ready to Start?

Lykkers, are you ready to take charge of your health? These 5 tips can help us make steady progress toward our weight loss goals. Let's stay motivated, set achievable goals, and embrace healthier habits. Every small step counts — and we're in this together!