7 Practical Tips If You’ve Always Struggled with Weight Loss

Weight loss can feel like an uphill battle, especially if you’ve been trying for years with little success. Sound familiar? You’re not alone. Plenty of people face the same challenges—plateaus, slow progress, or not knowing where to begin. The good news is there are practical, manageable steps you can take to make weight loss not only achievable but also sustainable. Ready to change the game? Here are seven tips to help you finally break through.

1. Mounjaro – A New Tool to Support Your Journey

If you’ve been searching for extra support in your weight loss journey, you may have come across Mounjaro. This prescription medication is designed to help regulate blood sugar and reduce appetite. It works by mimicking hormones that signal fullness, helping you eat less without feeling deprived. Mounjaro can be particularly helpful for people who’ve struggled to lose weight through diet and exercise alone. However, it’s not a quick fix. It should be used alongside healthy lifestyle changes and always under the guidance of a healthcare professional. Consulting with your doctor can help determine if it’s a safe and suitable option for you.

2. Prioritise Protein in Every Meal

Protein isn’t just for athletes or bodybuilders—it’s crucial for anyone trying to lose weight. Why? It helps keep you fuller for longer, reducing cravings and snacking between meals. Protein also plays a key role in preserving muscle mass while you lose fat. Aim to include a source of protein with every meal. This doesn’t mean eating massive steaks at every opportunity. Think eggs at breakfast, yoghurt as a snack, lentils in soups, or chicken with your salad. Even plant-based options like tofu and beans pack a protein punch. You’ll be surprised how much difference it makes in curbing hunger and keeping energy levels stable.

3. Focus on Consistency, Not Perfection

One of the biggest hurdles in weight loss is the all-or-nothing mentality. Ever had a day where you ate something “off plan” and thought, “Well, I’ve ruined it now,” and gave up completely? It happens to the best of us. The truth is, weight loss isn’t about being perfect—it’s about being consistent. Having a slice of cake at a birthday party or skipping a workout doesn’t mean you’ve failed. What matters is what you do most of the time. Focus on small, consistent habits that you can maintain long term. Regular walks, balanced meals, and proper hydration go a long way. Perfection isn’t sustainable—consistency is.

4. Reassess Your Portion Sizes

It’s easy to underestimate how much you’re eating, even when choosing healthy foods. Portion sizes have crept up over the years, and many of us simply eat more than we realise. Taking a closer look at how much is on your plate can make a world of difference. Simple changes, like using smaller plates, measuring out snacks instead of eating straight from the packet, or serving up meals in the kitchen instead of at the table, can help you avoid overeating without feeling restricted.

5. Make Movement Enjoyable

Exercise doesn’t have to mean slogging away on a treadmill. In fact, if you hate it, you’re less likely to stick with it. The key is to find activities you actually enjoy. Whether it’s dancing around the living room, cycling with friends, swimming, or joining a local sports team, movement should be something you look forward to—not a punishment. Walking is one of the most underrated forms of exercise. It’s free, low-impact, and you can do it just about anywhere. Try incorporating more steps into your day: park further away, take the stairs, or go for a stroll after dinner. Every bit counts.

6. Stay Hydrated – It’s More Important Than You Think

Sometimes when you feel hungry, your body might actually be thirsty. Drinking enough water throughout the day can help manage hunger and improve energy levels. Plus, staying hydrated supports your metabolism and helps your body function at its best. Aim for about two litres a day, but remember your needs might vary depending on activity levels and climate. If plain water isn’t your thing, herbal teas or adding a slice of lemon or cucumber can make it more enjoyable.

7. Prioritise Sleep and Stress Management

It’s easy to overlook, but sleep and stress play a massive role in weight loss. Lack of sleep can mess with your hunger hormones, making you crave sugary, high-calorie foods. Stress can trigger emotional eating, leaving you reaching for comfort foods rather than nourishing meals. Getting enough rest—around 7-9 hours a night—is just as important as what you eat or how much you move. Managing stress through mindfulness, gentle exercise, hobbies, or simply taking time for yourself can work wonders. Small changes here can lead to significant results.

Finding What Works for You

Weight loss isn’t a one-size-fits-all journey. What works for someone else might not be the best fit for you—and that’s okay. It’s about creating a lifestyle you can stick with, not jumping on the latest fad or extreme diet. Patience is key. You didn’t gain weight overnight, so it won’t come off overnight either. Focus on building habits that feel manageable and celebrate the small wins along the way. Progress isn’t just measured by the number on the scale. It’s how you feel in your clothes, your energy levels, and your overall well-being. Start with one or two changes from this list and build from there. You’ve got this.