What is the Best Way to Lose Weight?
This is one of the questions I get asked the most. Achieving a healthy weight is all about following a calorie-reduced, healthy, balanced diet while taking a holistic approach. There is no magic pill or single food that will do the work for you - weight loss takes time, practice, and discovering what best suits your lifestyle. Remember: slow and steady wins the race.
I believe there are 4 key pillars that support healthy, sustainable weight loss: mindset, diet, physical activity, and wellbeing.
Mindset
Your mindset shapes your relationship with food. Many people experience guilt, emotional eating, or old food rules they have carried since childhood. But the truth is: there is no such thing as “good” or “bad” foods - all foods can fit within a balanced diet. Labelling foods as “bad” only creates shame and stress when you eat them.
Instead, try focusing on moderation, listening to your body, eating mindfully, and enjoying all foods without guilt. Over time, this helps you build healthier, more sustainable habits that support long-term weight management.
Diet
A calorie-reduced, balanced diet is key for weight loss. Aim for regular nutrient-rich meals that include fruits, vegetables, lean proteins, wholegrains, healthy fats, and dairy or dairy alternatives.
A simple plate guide is often helpful:
½ vegetables or salad, ¼ protein, ¼ carbohydrates
There is also room for your favourite snacks like biscuits, crisps, cake etc. Enjoying them in moderation keeps your approach realistic, enjoyable, and free from feelings of restriction.
Activity
Lots of people rely on exercise for weight loss, but in reality, physical activity alone doesn’t cause a large amount of weight loss. However, it’s incredibly important for long-term weight maintenance and your overall physical and mental health.
Try to shift away from the mindset of, “I’ve eaten a doughnut, so I need to burn it off.” Instead, choose movement you genuinely enjoy - walking, cycling, dancing, yoga, or even household chores all count.
Aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week, plus some strength-based exercises. Remember, consistency matters far more than intensity, and small actions like taking the stairs, really do add up.
Wellbeing
Sleep, stress, and mental health are often overlooked, but they play a huge role in weight management. Poor sleep or high stress can increase cravings, reduce motivation, and make it harder to recognise hunger and fullness cues.
Simple habits such as mindfulness, journaling, hobbies, or any form of self-care can make a big difference. Looking after your emotional wellbeing is just as important as what you eat and how active you are.
Another important part of achieving long-term success is attaching personal meaning to the changes you are making. When your goals are guided by your own values, your habits feel far more purposeful and motivating. For some people, that might be wanting more energy to socialise with friends and family. For others, it might be exploring creativity by trying new recipes, or becoming more active so they can run around and play with their children. When your actions are connected to what truly matters to you, healthy choices feel more rewarding and easier to maintain.
Small changes create big results when you stay consistent and focus on the things that truly matter - your mindset, your habits, and your wellbeing. Weight loss doesn’t have to be overwhelming, and you don’t have to figure it out on your own. If you would like support, advice, or a personalised plan, I am here to help. Email me at info@sairanutrition.co.uk.
This blog is aimed at adults
This blog is intended for information only
The advice given is generic advice for supporting a healthy diet and lifestyle. For specific medical conditions please seek advice from your GP.
