As a dietitian, I want to tell some facts to others that sustainable weight loss isn’t about extreme dieting or cutting out entire food groups. It’s about building healthy, realistic habits you can maintain long term. If you’re looking to lose weight in a healthy and sustainable way, here are 7 dietitian-approved tips to help you get started.
Focus on eating whole, minimally processed foods like vegetables, fruits, lean proteins, whole grains, legumes, nuts, and seeds. These foods are rich in nutrients and fibre, keeping you fuller for longer.
Even healthy foods can lead to weight gain if eaten in large amounts. Understanding portion sizes is crucial for weight management.
How to control portions:
Use smaller plates and bowls
Measure food occasionally to recalibrate your portions
Check food labels for serving size guidance
Listen to your body — eat when you’re hungry, stop when satisfied
Your body thrives on balance. Each meal should ideally contain:
Protein: builds muscle, keeps you full (e.g., eggs, tofu, chicken)
Fibre-rich carbs: provide energy and digestive support (e.g., quinoa, sweet potato)
Healthy fats: support hormone health and satiety (e.g., olive oil, avocado, nuts)
A balanced plate idea:
Grilled salmon + brown rice + roasted broccoli + olive oil drizzle
Many people confuse thirst with hunger, which can lead to unnecessary snacking. Staying hydrated helps control appetite and supports your metabolism.
Tips to drink more water:
Start your day with a glass of water
Carry a reusable water bottle
Add lemon, mint, or cucumber for flavour
Aim for 8–10 cups of water a day, or more if you’re active.
Excess sugar (especially from sodas, sweets, and processed foods) contributes to weight gain, blood sugar spikes, and increased cravings.
Better alternatives:
Choose fruit for dessert
Use cinnamon or vanilla to flavor coffee or oatmeal
Read labels: avoid items with added sugar, corn syrup, dextrose
Plan your meal with good nutrition and calories which helps in good weight loss add more and more healthy food and proper food for your meal in daily routine.
https://priyankagurpreetsingh.com/contact-us/Weight loss isn’t linear — and that’s okay! Focus on consistency instead of trying to be perfect. One indulgent meal doesn’t ruin your progress, just like one healthy meal doesn’t create instant results.
Mindset shifts for long-term success:
Track progress, not perfection
Celebrate non-scale victories (like more energy or better sleep)
Be patient with your body and kind to yours.
Meal planning is a powerful tool for weight loss. It helps you avoid unhealthy last-minute decisions and ensures that healthy options are always available.
Meal prep tips:
Plan meals for the week on Sunday
Batch cook proteins and grains
Pack snacks like boiled eggs, fruit, or trail mix .
Dietician Priyanka
In practice from 9 years