7 Healthy And Effective Weight Loss Strategies That You Can Start Today!

Weight Loss


Published on: 14-Nov-2023


10 min read


Updated on : 24-Nov-2023




Anushka Tripathi


7 Healthy And Effective Weight Loss Strategies That You Can Start Today!

7 Healthy And Effective Weight Loss Strategies That You Can Start Today!

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Are you tired of hearing those fake fitness promising advertisements? All these phoney weight loss programs only come with long bills but no benefits! But this article is exactly what you need! 

You can easily attain your goal of staying fit with some of the most effective weight loss plans to lose weight naturally. Also, practising the best weight management techniques is a positive sign towards a healthy lifestyle. So do not get confused by endless diet promotions, supplements, and starvation regimes that claim speedy weight loss. 

Here, you will uncover 7 effective weight loss strategies that will help you shed those extra pounds. With a dash of commitment and a sprinkle of motivation, let’s turn the page to a healthier and happier you! Read on!

Table Of Contents

  1. Weight Loss Strategies: An Overview 

  2. 7 Healthy Weight Loss Strategies That Can Do Wonders

  3. Sample Weight Loss Strategy Plan

  4. The Final Say

  5. FAQs

  6. References 

Weight Loss Strategies: An Overview 

Weight loss goals are easy to embark on but hard to commit. Most of us leave the plan halfway through, either due to time constraints or procrastination. Sometimes, even after losing weight significantly, people will experience unwanted weight gain. All these nuisances can be resolved if you adopt stringent weight loss strategies. 

Two proven weight management strategies include a nutritious diet similar to the Mediterranean diet, which contains many vegetables and fruits, and the others incorporating exercise. A diet can include healthy fats, like olive oil in moderation, and small portions of lean flesh, similar to fish and poultry. Along with that, some moderate quantities of grains, like millet and wheat, are added.

Having an adequate amount of fruits and vegetables is beneficial. They are packed with vitamins, minerals and phytochemicals that help avert significant illnesses and diseases, such as diabetes, heart disease and some cancers. 

Exercise and yoga, such as Surya Namaskar, are critical for keeping weight down. Research suggests that daily 60 to 90 minutes of exercise is one of the best weight reduction strategies. Find training and workouts that you can practise regularly. 

With regular practice, you will soon change your actions, enhance your health and fitness, and manage your weight by following active fitness plans. 

Also Read: 8 Tips For Weight Loss At Home For 2023 

7 Healthy Weight Loss Strategies That Can Do Wonders

People love to believe in miracles. Sustainable weight loss requires time, effort and utmost self-evaluation and lifestyle changes. Although they may look attractive, crash diets are more than just restrictive, burdensome, ineffective, and sometimes even harmful in the long run. 

So, let us replace this miracle diet notion with an effective diet solution! This way, you can easily switch to a healthier lifestyle by incorporating a healthy meal plan and doing physical exercise and yoga. So here are some evidence-based weight loss strategies that you must know: 

1. Focus Beyond The Scale   

For instance, aim to lose a cloth size or measure your losses in inches around your hips, waistline, thighs, and arms. Losing 5-10% of your total body weight can have a profitable impact on reducing the risk of developing numerous chronic diseases and provide motivation. This is one of the most effective weight-loss strategies.

2. Start Calorie Counting 

You can simply begin by counting calories. The funda is very simple in order to lose weight, you have to burn more calories than you consume. Since a pound is about 3,500 calories, you must reduce your intake by 500-1,000 daily to lose around 1 to 2 pounds weekly. 

Do not set unrealistic expectations like eating less than 500 calories a day. This will bring about hunger pangs, irritate you, and even harm you. 

3. Track Your Meal Intake   

Keeping track of your eating habits is a superb technique for weight loss. It raises awareness and forces you to consider what you eat. You can also notice your eating habits, such as guilt eating or binging, and avoid them. 

There are various phone apps available for you that help you track your day-to-day intake and energy level. This can help you assess your current calorie count, set aims and create a weight loss plan meal.  

4. Stay A Day Ahead Of Your Meals   

Busy and over-packed schedules can shoot you straight to the drive-through if you do not have a meal plan. Make sure you have your meal plan ready before you even start the day, or carry emergency snacks just in case you are trapped in some last-minute work. 

Keep healthy foods like oats, wholewheat bread, boiled eggs or some healthy snacks in hand to quickly toss together a wholesome meal. 

5. Mind Your Meals And Handle Cravings   

Being "mindful" around meals and snacks means you are genuinely focused on eating. You can learn to handle food cravings. Eating right between healthy and unhealthy foods can help you enhance your relationship with food and strengthen your control over cravings. You can also practice mindfulness to handle cravings. 

6. Take Healthy Drinks   

Refrain from spending the day sipping away your calories. Drinks like juice, soda, sweet teas, energy drinks, and flavoured coffees can dent your daily calorie budget. Make a habit of adding healthy drinks and water intake. However, jazz it up with fresh lemon or lime.

Also Read: 5 Best Health Drinks For Women: ToneOp 

7. Balance Exercise Time

While 150 minutes each week sounds like a lot of time, you can do it in stages. Spread your activity out during the week. You can exercise with a moderate effort for at least 10 minutes at a time. This is referred to as the best among all the weight reduction strategies.

Sample Weight Loss Strategy Plan

Here is a sample weight loss strategy diet plan you can follow to see amazing results:





Balanced Diet

  • Consume sweets and snacks in moderation. 

  • Opt for healthier options when available. 

  • Avoid overindulgence.

Stay Hydrated

  • Drink water consistently throughout the day to prevent dehydration. 

  • Aim for at least 8-10 glasses of water daily.

Practise Mindful Eating

  • Incorporate mindfulness and mindful eating techniques to avoid hunger pangs, cravings or binge eating. 


Physical Activity

  • Maintain a regular exercise routine. Include cardio, strength training, and flexibility exercises. 

  • Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Yoga and Meditation 

  • Include yoga in your routine, such as Surya Namaskar, which can greatly benefit weight loss. 

  • Meditation allows you to be stress-free and achieve better cognitive functionality. 

Mental Well-being

Stress Management

  • Incorporate stress-reduction techniques, such as meditation, deep breathing exercises, or spending quality time with loved ones. 

  • Prioritise mental well-being.

The Final Say

The best weight loss strategies are not rocket science, but they require dedication. This blog discussed seven popular evidence-based weight loss strategies that can help you lose weight effectively, but you have to commit to yourself to achieve your goals. 

These super healthy weight loss strategies of success will help you stay healthy and fit. However, while losing weight rapidly may be your objective, thinking about the long run is essential. Be mindful that while you may lose water weight faster, fat loss takes longer, and developing sustainable weight loss may take even longer than you would expect. So, stay determined and focused, and ace your weight loss goals! 


1. What are the best weight loss apps available?

The best weight loss app that can help you lose weight effectively and keep track of your calorie intake is ToneOp.

2. What are the foods that help you lose weight naturally?

Foods which have a significant amount of protein, fibre and vitamins should be taken in proper portion size to ensure your healthy weight loss.  Some of them are

  • Berries

  • Grapefruit

  • Oranges 

  • brown rice

  • Oats

  • Quinoa

  • Whole-wheat bread 

3. How much calorie intake is healthy for an individual?

If you are beginning your weight loss regimen, do not take more than 500-1,000 calories daily to ensure a healthy body.

4. What are some evidence-based weight loss methods? 

  • Evidence-based weight loss methods include 

  • Mindful eating practices

  • Incorporating regular physical activity,

  • Adopting a balanced and nutrient-rich diet

  • Ensuring adequate sleep. 


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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