7 Practical Weight Loss Tips for Adults: Simple Changes That Work

Author: Numtas Thomas RN,RCCN, BNSc

Reviewed by Dr Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Highlights

• Maintaining a healthy weight is important for your overall health
• Eating more whole foods supports digestion and keeps you feeling full longer
• Practicing portion control helps manage calorie intake without strict dieting
• Drinking enough water reduces hunger and replaces sugary, high-calorie drinks
• Incorporating daily movement, even light activity, boosts weight loss progress
• Quality sleep and stress management are key to maintaining a healthy weight

Introduction

Losing weight has become a struggle for most adults in recent times. With the increase in job roles that encourage long sitting hours, easy access to processed food, and the high cost of organic food and fruits, it has now become easier to gain weight and more difficult to shed it. 

Almost every corner of a street has a sign for a gym or some form of exercise. Adverts about weight loss supplements are on the rise, with some opting for surgery. 

You may have been on this journey for a while. You may have spent a lot on drugs, supplements and diet. Yet, you feel unsatisfied with the results, and you want to give up. 

Here is some news! The journey to weight loss does not have to be tough. It does not have to be expensive either. This article is written with an understanding of how challenging this journey can be. It offers practical steps you can take to achieve measurable improvement in your effort to lose some weight. 

What is a healthy weight? 

In the 19th century, a Belgian mathematician named Adolphe Quetelet developed a tool used for the easy assessment of obesity. This tool, called the Body mass index (BMI), is still in use today. It measures your body weight in kilograms divided by the square of your height in meters. The formula for calculating BMI is:

Weight (kg) /Height (m2) 

The WHO recommendation for a healthy weight is a BMI of 18.5–25. A BMI of less than 18.5 is considered underweight, and above 25 is considered overweight. Maintaining a healthy weight reduces your chances of having health problems such as diabetes, breathing problems, high blood pressure and heart problems. A healthy weight also gives you more confidence in yourself. 

Practical tips for weight loss

Noticeable improvement and changes in weight loss take time. It does not happen overnight. Focus more on making small, consistent steps over getting everything perfect. Here are practical tips to help you

Tip 1: Eat more whole foods

Your choice of food and what you eat influences your weight loss journey. Whole foods are foods not processed or minimally refined. They are eaten close to their natural state. Examples include fruits, vegetables, milk, nuts, cheese and yoghurt. Whole foods are high in fibre, vitamins and minerals necessary for your overall health. Whole foods contain fewer calories than processed foods. This helps

• Keeps you feeling full and cuts down on overeating
• Regulates digestion
• Maintains blood sugar
• Provides adequate vitamins and minerals

Consumption of processed food and sugar has been associated with weight gain [1]. So, including whole foods in your daily diet is a sure way to lose weight [2].

Tip 2: Watch your portions

One thing is what you eat, another thing is how much you eat per time. That is, the quantity of food you consume at a time.

Portion control is when you are deliberately mindful of the amount of food you eat for every meal. Eating fewer portions at a sitting can help you manage weight [3]. 

Here is how you can effectively watch your portions:

• Keep your plate small. This helps to prevent excess servings
• Watch your carbohydrate portion. Keep your plate balanced with protein, veggies and fruits
• Measure your meal. A measuring cup or a serving spoon can do. Use the same measure for every meal
• Avoid picking at leftovers. Stick to what is on your plate, even if family or friends leave portions of their food unfinished

Tip 3: Drink more water

Water intake benefits your body in numerous ways. It promotes digestion, helps your kidneys function well and prevents dehydration [4]. It is especially important in your weight loss journey because water does not contain any calories. Weight gain is often associated with increased calorie intake. 

Here is how you can maximise the benefit of water for weight loss:

• Make it a habit to take about 500mls (2 cups) of water before your meal or with your meal. This reduces your feeling of hunger and makes you feel full even without eating much [5]. Increasing your daily water intake can help you cut down on the amount of food you eat for each meal.
• Replace sugar-containing drinks or beverages with water. Since most carbonated drinks contain high calories, replacing them with water helps you cut down on calorie intake. 
• Do a self-check of the quantity of water you take daily. Experts recommend that you aim for 3.7 litres (15.5 cups) if you are male and 2.7 litres (11.5 cups) if you are female. 

Tip 4: Move your body

When it comes to making progress in your weight loss journey, physical activity is non-negotiable. The mention of physical activity scares some people because all they think of is some vigorous, early morning sweat at the gym. This is not necessarily true. Walking, dancing, skipping, and cycling are all forms of physical activity. Physical activity is a key part of any weight loss plan [6]. The WHO defines physical activity as any form of body movement that uses energy. Be it planned or just for leisure. Physical activity is important for your overall health. It reduces your risk of developing heart problems, diabetes and cancer. It further recommends 150-300 minutes of moderate physical activity per week and 2-3 days of muscle-strengthening activities per week. Here is how you can include physical activity in your daily life and move your body more:

• Substitute driving with walking wherever you can
• Substitute the elevator with the stairs
• Park farther from your office or the store and walk
• Play some music and dance
• Swim if you can
• Walk around your house or neighbourhood in the morning, after work or both
• If your job requires you to sit for long, get off your chair and walk for 2 minutes every 30-60 minutes [6] 

Remember, any activity is better than none. Limit sedentary time as much as possible. 

Tip 5: Get some sleep

Sleep deprivation or irregular sleep patterns have been associated with increased BMI [7].Most adults do not get enough sleep due to busy work schedules or other responsibilities. Adequate sleep is important for preserving your general well-being: physical, mental and emotional. Adults are advised to get a minimum of 7 to 9 hours of night sleep for optimal health. Poor sleep affects your weight due to:

• Changes in meal timing with increased night-time eating
• Increased snacking and intake of fast foods
• Decreased intake of fruits and veggies
• Disturbance of hormones that regulate hunger and appetite

So, wondering why your weight loss journey seems slow? Check your sleeping pattern and duration. The secret might just be here. Here are hints, according to the National Sleep Foundation, on how you can sleep better to get more results regarding your efforts to lose weight:

• Have a set time for sleeping and waking. Maintain the same time throughout the week
• Maintain a calming bedtime habit of either reading a book, a warm bath or some slow music
• Keep your bedroom dim, cool and free from noise
• Sleep on comfortable bedding
• Eat your last meal 2-3 hours before bedtime and avoid caffeine

Do not feel guilty or ashamed that you sleep long hours as an adult. Plan your day well to get a good night's sleep. You will see some improvements in your weight. 

Tip 6: Manage stress

The WHO defines stress as a state of worry or mental tension caused by an unfavourable situation. Stress comes with feelings of distress and uneasiness. Your body releases a hormone called cortisol during stress. This hormone is responsible for regulating how your body responds to stress. Increased levels of cortisol can slow down how your body breaks down food and increase your appetiteThe result is more weight gain.This is why you should learn how to manage stress if you have taken a step to lose weight or are planning to. 

Stress often manifests as:

• Increased anxiety
• Stress or emotional eating
• Feeling sad
• Feeling depressed
• Headache
• Poor concentration
• Unexplained tiredness
• Pain in the chest and muscle cramps

Here is how you can effectively manage stress according to the WHO:

• Develop daily habits such as time to eat, do chores, exercise, rest and a planned to-do list. This keeps you in control and helps you avoid the stress that comes with unfinished work
• Stay connected to loved ones
• Get adequate sleep
• Maintain a healthy diet
• Exercise regularly
• Reduce the attention you give to news that may trigger stress

It is important to note that what stress means and what causes it differ among individuals. Identify what causes stress for you and learn ways to manage it. This could be your key to achieving weight loss. 

Tip 7: Aim for consistency, not perfection

Weight loss can be challenging and may take time for you to begin to see visible results. This should not discourage you. Sustainable weight loss happens over some time. Making progress is better than being perfect. It is these small, everyday actions that develop into habits. These habits gradually become a part of you that eventually produce your desired result. Here are hints on how you can become more consistent in your weight loss journey:

• Set practical and attainable goals
• Stay accountable by keeping track of your progress
• Find a support group or community
• Give room for drawbacks and be ready to bounce back
• Seek professional help

Weight loss is not magic. It is the small efforts that build into habits over time. Learn how to be consistent with your plan and see the results. 

Final thoughts

Achieving your desired weight loss goal is possible. And more interesting is that you can achieve it with simple, practical tips outlined in this article. Do not be confused or misinformed by the different commercial adverts on supplements and diet plans out there. Weight loss is a journey, so enjoy it. Aim for a healthy weight and stay consistent with your plan. Forget perfection and embrace progress. Rooting for you! 

References

1.Soini S, Mustajoki P, Eriksson JG. Weight loss methods and changes in eating habits among successful weight losers. Annals of Medicine [Internet]. 2016 [cited 2025 Jul 4]; 48(1–2):76–82. Available from: http://www.tandfonline.com/doi/full/10.3109/07853890.2015.1136428.

2.Esquivel MK. Nutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns. Am J Lifestyle Med [Internet]. 2022 [cited 2025 Jul 4]; 16(3):284–90. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189583/.

3.Rolls BJ. What is the role of portion control in weight management? Int J Obes (Lond) [Internet]. 2014 [cited 2025 Jul 4]; 38(Suppl 1):S1–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105579/.

4.CDC. About Water and Healthier Drinks. Healthy Weight and Growth [Internet]. 2025 [cited 2025 Jul 4]. Available from: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html.

5.Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, et al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults. Obesity (Silver Spring) [Internet]. 2010 [cited 2025 Jul 4]; 18(2):300–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/

.6.Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr [Internet]. 2017 [cited 2025 Jul 4]; 30(3):157–60. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/.

7.Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients [Internet]. 2022 [cited 2025 Jul 4]; 14(8):1549. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/.

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published 12, 2025

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