You’ve probably had your fair share of information regarding how to lose weight; from drinking lemon water, to cutting sugar or even a crash diet, among other suggestions.

Often, health experts say that some of these tips come from people with no health expertise, and for this reason, it is advisable to seek the right information from an expert before doing anything that could harm you. 

Private Kamanzi, a nutritionist, says there are a lot of legitimate, research-backed, and expert-approved suggestions on how to lose weight, but still, be vigilant. 

The foundation of successful weight loss, he says, remains a healthy, calorie-controlled diet combined with increased physical activity.

For successful, long-term weight loss, he says that one must make permanent changes in their lifestyle and health habits in general.

Strategies for weight loss success

Gerald Ruzindana, a nutrition and wellness expert, says before starting out a weight loss journey, it’s essential to keep in mind that long-term weight loss takes time and effort as well as long-term commitment.

He says that it’s important for one to make sure they are ready to make permanent changes regarding eating and activity habits.

"As an individual, it’s essential to always find your inner motivation before embarking on a weight loss journey. Understanding that no one else can make you lose is enough drive to make you start the journey,” he says.

Nelson Mukasa, a fitness expert, says having a support system is also essential when it comes to losing weight.

He says that it helps to have the support of the right kind, and it could be surrounding yourself with people who will encourage you in positive ways, without discouragement.

Mukasa also believes that when it comes to safe ways of losing weight, it’s important to come up with realistic weight loss goals.

For instance, he mentions that one should aim at losing at least 0.5 to 1 kilogram in a week, which means that they will have to burn 500 to 1,000 calories more than they consume each day, which can be achieved through a lower calorie diet and regular physical activity.

Kamanzi says adopting a new eating style that promotes weight loss must include lowering your total calorie intake.

"One way you can lower your calorie intake is by eating more plant-based foods, fruits, vegetables, and whole grains,” he says.

Kamanzi adds that it’s essential to have regular physical activity plus calorie restriction as these can help give one the weight-loss edge.

He explains that exercise can help one burn off the excess calories they can’t cut off through diet alone.

From studies, Kamanzi says exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure.

In addition to this, exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

It’s also recommended that one should strive to eat regularly timed meals (especially breakfast) and snacks because skipping them can lead to overeating later in the day.

One is also advised to always attempt to stop eating once they feel satisfied, before they feel uncomfortably full.

Also, it’s recommended that one try to limit the amount of alcohol that they drink.

Sleeping eight to nine hours a night is also essential as studies show that lack of sleep is linked to weight gain.