Ways to lose weight: what really works?

You have probably experienced it before: you start a diet full of motivation, see the first results, but within no time the kilos are back on again. Or you try so many different things at once that you no longer know what really works. Losing weight can be confusing, especially with all the conflicting information you find online.

Yet losing weight permanently is not at all impossible. It's all about a few key principles that have been scientifically proven, and most importantly, an approach that suits your body and situation. In this article, we explain which ways to lose weight actually work, so you can make an informed choice.

First, understand how losing weight works

Before you get started, it is useful to know what is happening in your body. Losing weight happens when you take in less energy than you consume. That sounds simple, but in practice, more factors come into play: your hormone levels, sleep quality, stress levels and even your gut bacteria influence how easily you lose weight.

What is also important: crash diets often backfire. Your body then starts thinking there is a food shortage and turns down the metabolism. This actually makes it harder to lose weight and the kilos come back quickly after the diet. A gradual pace of 0.5 to 1 kilo per week is therefore much healthier and more sustainable.

Ways to lose weight by adjusting your diet

Eat more protein

Proteins are your best friend while losing weight. They make you feel satiated for longer, help preserve muscle and increase your metabolism. Try adding a protein-rich component to every meal: chicken, fish, eggs, Greek yoghurt, cottage cheese or legumes. Many people find that with more protein in the afternoon and evening, they have fewer cravings for snacks.

Choose high-fibre foods

Fibres from vegetables, fruits, wholemeal products and legumes make you feel full without many calories. They stabilise your blood sugar, making you less likely to get hungry. Fill half your plate with vegetables and alternate white rice and pasta with whole-grain alternatives.

Drink water before every meal

Drinking water before eating can help you eat less. Your stomach gets partially filled and your body gets the signal that satiety is imminent. Drink a large glass of water half an hour before your meal and you will often notice a difference. Avoid soft drinks, fruit juices and other sugary drinks. These only provide empty calories.

Mind your portion size

You don't need to count calories, but you do need to keep an eye on your portions. A simple trick: use smaller plates and serve your food in the kitchen instead of putting the pans on the table. This will prevent you from automatically serving another serving when you are actually already full.

Move smarter, not harder

You don't have to become a marathon runner to lose weight. Regular exercise, however small, makes all the difference. Take the stairs more often, walk around the block on your lunch break or go for a half-hour walk in the evening. These small adjustments will increase your daily energy consumption without making you feel like you are ’exercising“.

Do you want to exercise more intensively? Then opt for strength training alongside cardio. More muscle mass means your body burns more calories even at rest. Even 30 minutes of strength training twice a week can make a marked difference.

Watch your sleep and stress

This is often forgotten, but too little sleep makes losing weight more difficult. With lack of sleep, your hunger hormones get out of balance: you get more cravings and are less likely to feel full. Try to sleep 7 to 9 hours a night.

Stress has the same effect. With chronic stress, your body produces a lot of cortisol, a hormone that stimulates fat storage, especially around your belly. Find ways to relax: walking, breathing exercises, or just taking some time for yourself.