How to lose weight without the kilos «coming back» in a few months? The answer is not an express diet or a «magic» food. It is a few habits that you keep up consistently. Below you will find 7 rules that work in practice, with simple ideas for every day, and how long it realistically takes to lose the first kilos.
How to lose weight: the 7 rules at a glance
| Rule | In one sentence |
|---|---|
| 1. A realistic pace | 0.5–1 kg a week |
| 2. The right plate | Half vegetables, a quarter protein, a quarter carbohydrates |
| 3. Protein from breakfast | Yoghurt, eggs or cheese so you are not hungry until lunch |
| 4. Movement during the day | Walking, stairs and strength training twice a week |
| 5. Sleep | Too little sleep increases appetite |
| 6. Planning | Menu and shopping list from Sunday |
| 7. Measuring correctly | Not just the scales: waist, fat, muscle mass |
1. A realistic rate of weight loss
The NHS suggests a target of about 0.5–1 kg a week. The slow pace seems «too little», but it is the one you can keep up without being hungry and without giving up.
| I want to lose… | Realistic time |
|---|---|
| 3 kilos | About 3–6 weeks |
| 7 kilos | About 7–14 weeks |
| 10 kilos | About 10–20 weeks |
The first weeks are usually faster, mainly because of fluids. Then the pace stabilises, and that is normal.
2. The right plate
Instead of counting calories at every meal, build your plate this way, as the British Dietetic Association also suggests:
| Part of the plate | What I put on it |
|---|---|
| Half the plate | Vegetables or salad, raw or cooked |
| A quarter | Protein: fish, chicken, eggs, pulses, cheese |
| A quarter | Carbohydrates, ideally wholegrain: bread, rice, pasta, potato |
| In the glass | Water, not soft drinks or juices |
The ladera (vegetables cooked in olive oil) and pulses of Greek cuisine fit perfectly: add a salad and a little cheese or bread, and the plate is already balanced.
3. Protein from breakfast
A breakfast of just coffee or something sweet often brings hunger and snacking in the afternoon. Fresh ideas that fill you up:
- Strained yoghurt with seasonal fruit and a few walnuts
- 2 eggs with tomato and a slice of wholegrain bread
- Wholegrain toast with light kasseri cheese and turkey, with a piece of fruit
- Overnight oats with milk, yoghurt and cinnamon
4. Movement during the day
The World Health Organization recommends for adults at least 150 minutes of moderate exercise a week and strength exercises twice a week. But movement counts outside the gym too:
- 10 minutes of walking after lunch and dinner
- Stairs instead of the lift
- Phone calls standing or walking
- Get off the bus one stop earlier
Strength training helps you keep muscle mass while losing weight. See more in the article on metabolism.
5. Sleep: the forgotten rule
In a meta-analysis of studies, those who slept less ate on average about 385 more calories the next day. In practice: a regular bedtime, less screen time before sleep and coffee only until midday.
6. Planning: Sunday makes the difference
Most «failures» do not happen through lack of willpower, but because nothing was ready. A small plan on Sunday is enough:
| Step | What I do |
|---|---|
| Menu | I choose 4–5 lunches for the week. For ideas, see the weekly menu, which is updated every week. |
| Shopping list | I shop with a list and not when hungry. |
| Preparation | I boil pulses or rice, wash vegetables and roast a tray of vegetables for 2–3 days. |
| Snacks | I always have fruit, yoghurt and a few nuts for the afternoon. |
7. Measure progress correctly
The scales do not tell the whole truth: they may stay the same while you lose fat and gain muscle mass. Weigh yourself once a week, on the same day and at the same time, and also measure your waist. For a more accurate picture, body fat measurement shows how much fat, muscle mass and water you have.
How to lose weight without pitfalls: what to avoid
| Pitfall | Why it does not help |
|---|---|
| Express diets | Kilos lost quickly usually come back quickly. |
| Skipping meals | It brings greater hunger at the next meal. |
| «Forbidden» foods | The more you forbid, the harder it is to stick to the programme. |
| «Fat-burning» drink or pill | None replaces diet, movement and sleep. |
Frequently asked questions
I want to lose 7 kilos. How long will it take?
At a rate of 0.5–1 kg a week, about 7–14 weeks. The time depends on your starting weight, your activity and how consistently you follow the programme.
Do I have to cut carbohydrates to lose weight?
No. Reduce the amount and choose wholegrains, pulses, fruit and vegetables. A quarter of the plate is a good proportion.
Why have the scales «got stuck»?
It is common after the first weeks. Measure your waist and fat, look at your portions and sleep, and give it 2–3 weeks before changing anything.
Do I need a dietitian or can I learn on my own how to lose weight?
It is not compulsory, but a programme made for you, with regular follow-up, makes it easier to reach your goal and keep it.
Sources
- NHS. Overweight and obesity in adults.
- British Dietetic Association. How to achieve a healthier weight.
- World Health Organization. Physical activity.
- Al Khatib HK et al. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 2017 (King’s College London press release).
This article is for information purposes and does not replace the advice of a doctor or dietitian.
Read also: Metabolism: what it is and 7 habits that support it · Want a programme made for you? Book in person or online appointment.