Weight loss – how to succeed in the long term
Want to make your weight loss last? Learn what works according to research and how to lose weight with sustainable eating habits.
Losing weight is one thing. Keeping it off is often a much bigger challenge. Many people have tried different diets, counted calories or cut out certain foods, only to return to their old habits after a while.
But successful weight loss does not have to mean strict rules, banning foods or constantly feeling hungry. It is more about understanding how your body works, finding balance in everyday life and building eating habits that last. So what does research actually tell us about how to lose weight successfully?
How does weight loss work?
Weight loss is based on an energy deficit: taking in less energy than your body uses over a sustained period. Your body needs energy for everything from breathing and keeping your heart beating to movement and physical activity. When energy intake is lower than energy expenditure, your body uses stored energy, which can lead to weight loss. Energy balance, on the other hand, means that energy intake and expenditure are roughly equal, which usually helps keep your weight stable.
But that does not mean the largest possible calorie deficit is the best solution. Too large a deficit can make it harder to get enough nutrients and increase hunger, tiredness and cravings. For many people, a moderate calorie deficit therefore works better in the long run. It is also important to remember that your body's energy needs change as you lose weight. This means a weight loss plan may need adjusting along the way.
Why is it so hard to keep the weight off?
Perhaps you have managed to lose several kilos, only to notice your weight slowly creeping back up? There are several reasons why this happens. As you lose weight, your body usually uses less energy. At the same time, changes in the hormones that regulate hunger and fullness can increase your appetite. This means your body can resist further weight loss in several ways.
But our habits also play a major role. A strict diet may work for a few weeks or months, but if it means giving up things you enjoy, it is often difficult to stick to in the long term. Sustainable weight loss is therefore not just about reducing calories, but also about finding a way of eating that fits your everyday life.
Five key factors for sustainable weight loss
1. Create a manageable calorie deficit
You do not need to eat as little as possible to lose weight. A moderate calorie deficit can make it easier to keep eating a varied diet, have the energy to stay active and maintain your new habits. What matters most is not losing weight as quickly as possible, but finding an approach that works over time.
2. Choose foods that keep you full
Not all foods are equally filling for the amount of energy they provide. Foods containing protein, fibre and plenty of water can help you feel fuller. Examples include vegetables, fruit, berries, wholegrain foods, beans, lentils, fish, eggs, potatoes and other nutrient-rich foods. This does not mean you need to stop eating pizza, chocolate or other foods you enjoy. It is your overall eating habits that matter.
3. Get to know your eating habits
We do not always eat because we are hungry. Stress, tiredness, emotions, social situations and ingrained habits can also affect how much and what we eat. Perhaps you snack in front of the TV in the evening? Or skip lunch and feel very hungry later in the day? By becoming more aware of your eating habits, you can start to understand which situations influence your eating. That understanding can be just as important as knowing how many calories your food contains.
4. Calorie cycling – alternate between a deficit and maintenance
Some people find it difficult to maintain a calorie deficit over a long period, especially when everyday life includes dinners out, weekends and social occasions. Calorie cycling is a way to plan weight loss by alternating periods of energy deficit with periods of energy balance. During deficit periods, the aim is to lose weight; during maintenance periods, you consume roughly as much energy as your body uses. For some people, this can make the plan easier to follow and provide a break from dieting itself. To lose weight over time, your overall energy intake still needs to be lower than your energy expenditure. Research does not clearly show that planned breaks lead to greater weight loss than a continuous energy deficit, but this method may suit people who appreciate a clear yet flexible structure.
5. Think long term rather than aiming for perfection
A single meal, weekend or holiday does not determine the outcome of your weight loss efforts. Your habits over time matter most. If you eat more than planned one day, you do not need to compensate by skipping meals or exercising extra hard. Instead, return to your usual routines. Being able to handle changes to your plan without giving up is an important part of making lasting changes.
Do you need to count calories to lose weight?
No, counting calories is not necessary for successful weight loss. However, it can be a useful tool for understanding how much energy different foods contain and how your eating habits affect your total energy intake. Many people are surprised, for example, by how much the energy content of different meals, drinks and snacks can vary.
Logging what you eat for a while can help reveal patterns and give you a better understanding of your own habits. But calories are only part of the picture. The nutrients in your food, how full you feel and your wellbeing are also important factors.
Sustainable weight loss requires an energy deficit over time, but there are different ways to create one. Nutritious, filling foods, an understanding of your habits and an approach you enjoy can make a big difference. For some people, calorie cycling can be a way to structure the journey. What matters most is not perfect days, but habits that work in the long term.
Summary – what matters most for successful weight loss?
How Nutraware can support your weight loss
The principle behind weight loss is easy to understand, but harder to put into practice in everyday life. This is where Nutraware can offer practical support. The app helps you get an overview of your eating habits and energy intake, while focusing on understanding and sustainable changes rather than restrictions.
By photographing your food, you get an estimate of its calories and nutritional content. You can plan meals, track your habits and get support from Nutraware's AI coach, which can help you spot patterns and find strategies for managing things such as hunger, cravings and meal routines. If you are using calorie cycling, this increased awareness can help you understand the difference between periods of energy deficit and energy balance.
Want to lose weight without getting caught up in short-term diets? Discover Nutraware and get help turning your knowledge of nutrition and weight loss into habits that fit your life. Be aware, feel great.
Sources
Swedish Food Agency – Diets and weight loss: https://www.livsmedelsverket.se/matvanor-halsa--miljo/dieter-och-viktnedgang1/
NIDDK – Eating & Physical Activity to Lose or Maintain Weight: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/eating-physical-activity
Wren et al. (2024), review of planned breaks during an energy deficit: https://pubmed.ncbi.nlm.nih.gov/38246879/