Dietitian-Approved: 10 Key Factors To Healthy Weight Loss

Losing weight is hard, take it from me, I’ve been there. But hey, I am here to help you. Welcome to your weight loss journey! In this article, we will unlock the secrets to lasting results with 10 proven and effective methods. Discover the most effective ways to achieve your weight loss goals and embark on a transformative journey towards a healthier and happier you.

Weight Loss and Calorie Tracking | Weight Loss Blog
Nutritious Food and Exercise | Weight Loss Blog

Foreword: Key Components of a Successful Weight Loss Journey

A successful weight loss journey involves a combination of factors, including setting realistic goals, creating a caloric deficit through diet and exercise, adopting a healthy and balanced nutrition plan, staying motivated and committed, and making sustainable lifestyle changes. It is important to focus on long-term results rather than quick fixes, as gradual and steady weight loss is more likely to be maintained.


Keyword: Sustainable Lifestyle Change: meaning you create a mindset that doesn’t suffocate you but instead nurtures discipline within you.

#1: Weight Loss and Caloric Deficit

A caloric deficit is the foundation of weight loss. It occurs when you consume fewer calories compared to your body’s caloric maintenance requirement (200-1000 caloric deficit a day depending on your dietitian’s prescription). This forces your body to use stored fat as an energy source, leading to weight loss. 


To create a caloric deficit, you can reduce your caloric intake through portion control and making healthier food choices, as well as increase your calorie expenditure through regular exercise.

Food Items with Calories Coinciding them.

#2: The Relationship Between Nutrition and Weight Loss

Nutrition plays a crucial role in weight loss. A balanced and nutritious diet provides the necessary nutrients for optimal health while supporting weight loss efforts. It is important to focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. 


These foods are nutrient-dense and help control hunger, promote satiety, and provide sustained energy. Avoiding processed and high-sugar foods is also important for weight loss success.


Keywords: Nutrient-dense food, Balanced Nutrition

#3: Effective Diet Plans for Lasting Weight Loss Results

Various diet plans can be effective for weight loss, such as the Mediterranean diet, the DASH diet, and the ketogenic diet (only if supervised closely by a Dietitian as Dietitians have a healthy KETO version, not the traditional Keto which could be lethal due to high Fat percentage). 


However, it is important to choose a plan that suits your individual needs, preferences, and lifestyle. A successful diet plan should be sustainable, balanced, and provide adequate nutrition. 


It should also be flexible enough to accommodate occasional treats and social events, as strict and restrictive diets are often difficult to maintain long-term.

The Role of BMR

Basal metabolic rate (BMR) plays a significant role in weight loss as it represents the number of calories your body requires to maintain basic bodily functions at rest. Understanding the relationship between BMR and weight loss is essential for effective and sustainable weight management.


BMR accounts for the majority of your daily energy expenditure, typically ranging from 40% to 70%. When you consume fewer calories than your BMR, a calorie deficit is created, leading to weight loss over time. Conversely, consuming more calories than your BMR results in a calorie surplus, leading to weight gain.


To achieve weight loss, it is important to create a calorie deficit by either consuming fewer calories or increasing physical activity levels to burn more calories. By incorporating both approaches, you can optimize your weight loss journey.


While diet and exercise are commonly associated with weight loss, understanding your BMR helps in setting realistic goals and developing appropriate strategies. However, it is crucial to approach weight loss and calorie deficit in a balanced manner. 


Severe calorie restriction can negatively impact your BMR, leading to metabolic adaptation and hindered weight loss progress. Gradual and sustainable weight loss is often recommended, aiming for a calorie deficit of around 500-1000 calories per day to achieve a weekly weight loss of 1-2 pounds.


You can get your BMR here.

Calorie Counting

Caloric counting is the practice of tracking the number of calories consumed in a day. While some might find it tedious, its benefits are undeniable. 


Firstly, caloric counting provides you with an accurate understanding of your energy intake, allowing you to make adjustments as needed. By maintaining a calorie deficit, you can shed unwanted pounds, while a surplus can aid in muscle gain. 


Moreover, caloric counting helps you develop portion control and mindful eating habits. 


Being aware of the energy content of different foods empowers you to make healthier choices and resist impulsive eating. Whether your goal is weight loss, maintenance, or muscle gain, caloric counting acts as a compass, guiding you toward your desired destination.


Utilize the power of technology, there are apps available that can track our daily intake such as nutritionix, noom, myfitnesspal, and nutrition and wellness hub calorie calculator. 



*not a paid advertisement, I use them to track my daily caloric intake. 

Meal Planning

Meal planning is an essential component of a successful and sustainable approach to healthy eating. It involves designing a well-rounded menu for a specific period, typically a week. Meal planning not only saves time and money but also ensures that you nourish your body with balanced and nutritious meals. When creating a meal plan, consider your individual dietary needs, preferences, and health goals. 


For example, I create my 1,700 meal a day – Half plate of veggies or a bowl, 120g of lean meat, 50-80g of Carbs, 1 pc. banana or other fruit for breakfast, lunch, and dinner (Do note that this is tailored to my needs, since I am a Dietitian I adjust this based on my needs.)


Include a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. By having a predetermined meal plan, you are less likely to succumb to unhealthy food choices or impulse eating. Additionally, meal planning allows you to streamline your grocery shopping and reduce food waste. With a well-thought-out meal plan, you can take charge of your nutrition and establish healthier eating habits.


Incorporating caloric counting and meal planning into your daily routine can revolutionize your relationship with food. These powerful tools empower you to take charge of your health and embark on a journey of balanced nutrition and well-being.

#4: Incorporating Exercise into Your Weight Loss Journey

A guy using a battle rope for exercise | Weight Loss

Exercise is a key component of a successful weight loss journey. It not only helps burn calories and create a caloric deficit but also improves overall health, boosts metabolism, and enhances mood. Aim for a combination of cardiovascular exercises, such as jogging or cycling, and strength training exercises to build lean muscle mass. Find activities that you enjoy and make them a regular part of your routine for long-term weight loss success.

The Role of Strength Training in Fat Loss and Sustainable Weight Loss

When it comes to shedding excess body fat and achieving sustainable weight loss, most people tend to focus solely on cardiovascular exercise and restrictive diets. However, incorporating strength training into your fitness routine is a powerful and often overlooked tool that can significantly enhance fat loss and contribute to long-term weight management. In this article, we will explore the vital role of strength training in promoting fat loss and sustainable weight loss.

Muscle: The Calorie-Burning Engine

One of the key benefits of strength training is its ability to increase muscle mass. Unlike fat tissue, muscle is metabolically active, meaning it burns calories even at rest. By engaging in regular strength training, you can build lean muscle, which will ramp up your metabolism and increase your overall calorie expenditure. This metabolic boost is not only beneficial during workouts but also continues long after your session is over, aiding in fat loss and weight management.


Dietitians Insight: The Higher muscle mass, the Higher BMR, and Higher BMR high caloric burn during rest.

Elevated Fat Oxidation:

Strength training has been shown to enhance fat oxidation, the process by which your body utilizes stored fat as a fuel source. Research suggests that strength training, especially high-intensity interval training (HIIT) and compound exercises, can increase the rate at which your body breaks down stored fat. This enhanced fat oxidation promotes fat loss and helps create a calorie deficit, a fundamental requirement for weight loss.

Improved Body Composition:

While weight loss is commonly associated with a decrease in body weight, the ultimate goal should be to improve body composition by reducing body fat while preserving or increasing lean muscle mass. Strength training is an effective strategy for achieving this goal. By regularly engaging in resistance exercises, you can sculpt and tone your body, creating a leaner and more defined physique. Moreover, increased muscle mass obtained through strength training contributes to a higher resting metabolic rate, making it easier to maintain weight loss in the long term.


Metabolic Adaptation Prevention:

During prolonged caloric restriction or dieting, the body often adapts by slowing down its metabolic rate, making it increasingly challenging to lose weight. Strength training plays a crucial role in preventing this metabolic adaptation. By preserving and building lean muscle mass, strength training helps maintain a higher metabolic rate, ensuring your body continues to burn calories efficiently, even as you lose weight. This metabolic advantage can be instrumental in sustaining long-term fat loss and weight management.


REMEMBER: While cardiovascular exercise and dietary modifications are important components of any weight loss journey, strength training offers unique benefits that complement and enhance these strategies. 


By promoting muscle growth, increasing fat oxidation, improving body composition, and preventing metabolic adaptation, strength training emerges as a key factor in achieving sustainable fat loss and long-term weight management. So, if you’re looking to shed fat and maintain a healthy weight, consider incorporating regular strength training sessions into your fitness routine for optimal results.

#5: Foods and Food Groups to Avoid for Better Weight Loss Results

While it is important to focus on what to eat for weight loss, it is equally important to be aware of foods and food groups that may hinder your progress. 


Sounds Cliche? 



Processed foods, sugary snacks and beverages, fried foods, and refined carbohydrates are often high in calories and low in nutritional value. Limiting or avoiding these foods can help you create a caloric deficit and improve the quality of your diet.



It should include lean proteins, whole grains, fruits, vegetables, and healthy fats. Portion control is key, and it can be helpful to track your food intake using a food diary or mobile app. Generally, to increase BMR one must also increase Protein intake, lower carbs, and adequate Fat. But…


Note: A meal plan for weight loss should focus on a balance of macronutrients (carbohydrates, proteins, and fats) and provide a variety of vitamins and minerals. Remember to consult a Dietitian first before dieting, always remember that each diet is individualized and must be tailored to YOUR needs.

#6: Practical Tips for Staying Motivated During a Weight Loss Journey

Staying motivated is crucial for long-term weight loss success. Set realistic goals, track your progress, reward yourself for milestones achieved, and find a support system to keep you accountable. Surround yourself with positive influences, visualize your success, and focus on the benefits of weight loss beyond just appearance. Remember that setbacks are normal and part of the journey, so be kind to yourself and stay committed.


MY POV: Just enjoy every moment, and enjoy small wins.

#7: Timeline for Seeing Noticeable Results in Weight Loss

The timeline for seeing noticeable results in weight loss varies from person to person. It depends on factors such as starting weight, caloric deficit, exercise routine, and individual metabolism. Generally, a safe and sustainable rate of weight loss is 1-2 pounds per week. 

However, it is important to focus on overall health improvements rather than solely relying on the scale. Non-scale victories, such as increased energy levels and improved fitness, can be just as rewarding.


Remember: Do not rush the process, trust it.

#8: Risks and Side Effects of Rapid Weight Loss

Rapid weight loss, typically achieved through extreme caloric restriction or fad diets, can have negative health consequences. It can lead to muscle loss, nutrient deficiencies, a slower metabolism, and an increased risk of gallstones. It is important to prioritize gradual and sustainable weight loss to minimize these risks and ensure long-term success.

#9: The Importance of Portion Control in Lasting Weight Loss

Portion control is essential for weight loss. It helps regulate calorie intake and prevents overeating. Be mindful of portion sizes, read food labels, and use measuring cups or a food scale to ensure accuracy. Practice mindful eating by paying attention to hunger and fullness cues and savoring each bite. It can also be helpful to divide meals into smaller portions and eat slowly to allow your brain to register fullness.


Cheat Meals or “Cheat Day”


From a Dietitian’s perspective, this is crucial to have. A day where you can eat all your cravings or some. It is a day when you reward yourself for all your hard work, but remember the concepts of “portion control” and “if it fits your calories”, do not splurge on unnecessary calories as you will have a hard time shedding off that caloric gain.


Overcoming Obstacles and Plateaus in a Weight Loss Journey

Plateaus and obstacles are common during a weight loss journey. To overcome them, reassess your goals, adjust your caloric intake or exercise routine, try new activities or workouts, and seek support from a healthcare professional or a registered dietitian. 

Remember that weight loss is not always linear, and it is important to stay patient and persistent.

#10: Supplements and Dietary Aids for Enhancing Weight Loss Efforts

Supplements for weight loss | Weight Loss

While supplements and dietary aids may be marketed as weight loss solutions, they are not a substitute for a healthy diet and exercise. Some supplements, such as green tea extract or fiber supplements, may have modest effects on weight loss, but their effectiveness varies. 


REMEMBER: It is important to consult with a healthcare professional before starting any supplements and prioritize whole foods for optimal nutrition. 


But personally, do it NATURAL, and you’ll get NATURAL results.

The Significance of Realistic Goals in a Weight Loss Journey

Setting realistic goals is crucial for a successful weight loss journey. Unrealistic goals can lead to frustration and disappointment. Instead, set small, achievable goals that focus on behavior changes, such as incorporating more fruits and vegetables into your diet or increasing your exercise duration. Celebrate each milestone achieved and use them as motivation to keep going.


Strategies for Maintaining Weight Loss and Preventing Regain

Maintaining weight loss can be challenging, but it is possible with the right strategies. Focus on sustainable lifestyle changes rather than temporary diets. Continue to prioritize healthy eating, regular exercise, and portion control. Find activities you enjoy and make them a habit. Stay mindful of your eating habits and be aware of emotional eating triggers. Regularly monitor your weight and make adjustments as needed to prevent regain.

Dietitian’s Perspective: My Hot take on Sustainable Weight Loss

Weight Loss is a combination of determination, discipline, hard work, patience, and grit. It is not a one-day success, but a commitment. 


Furthermore, losing weight is a cumulative result of working out, meal planning, caloric deficit, and lifestyle modification in order for one not to slip out of the cycle, one must have a professional guide such as a Dietitian that can mentor them on what are the ideal foods to avoid and consume. Not only that, they also need a Dietitian to regularly adjust their calories, and modify food items for them.


In conclusion, unlocking your weight loss journey requires a combination of proven and effective methods for lasting results. By setting realistic goals, creating a caloric deficit, adopting a balanced nutrition plan, incorporating exercise, and staying motivated, you can achieve sustainable weight loss. It is important to prioritize gradual progress, make lifestyle changes, and seek support when needed. With these strategies in place, you can unlock the key to successful and lasting weight loss.

My Weight Loss Journey: I applied all those factors.

Fat Mel | Weight Loss
Skinny Mel | Weight Loss
Muscular Mel | Weight Loss

"Weight Loss is not a one-day success, it took me years to achieve a sustainable weight loss mindset and discipline. If I can do it, so can you."

- Mel, RND

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