Medically Reviewed by: Dr. Ben Rawson

    Dr. Ben Rawson, DO is trained in Physical Medicine and Rehabilitation. He is a current Tri-Athlete and loves running.

    7 Proven Strategies to Lose Weight and Keep It Off For Good

    7 Proven Strategies to Lose Weight and Keep It Off For Good

    Are you struggling with your weight? Have you tried all sorts of diets and exercise routines, only to find yourself back at square one? If so, you’re not alone. Millions of people struggle with their weight and it can be a real challenge to stick to a plan and keep the weight off. But the good news is, with the right strategies, you can make permanent lifestyle changes that will help you lose weight and keep it off for good. Here are 7 proven strategies that can help you finally achieve your weight loss goals and maintain a healthy weight for life.

    Set realistic weight loss goals

    Few people set out to become overweight. The majority of people who are overweight were never overweight as children and may have developed unhealthy habits as they got older. So start by determining why you want to lose weight. Is it to improve your health? Maybe you want to look and feel better? Whatever your reasons may be, make sure you’re setting realistic weight loss goals that are based on your individual needs. Setting weight loss goals that are too challenging or unrealistic can lead to frustration, disappointment, and even giving up on achieving your weight loss goals. So make sure your goals are realistic and within your reach. Instead of saying you want to lose 30 pounds in a year, try setting a goal to lose 5 to 10 pounds every month. This can be more manageable and still allow you to see results.

    Keep a healthy diet

    This is one of the most important things you can do to lose weight and keep it off. An unhealthy diet is the number one reason why people fail at dieting and regain weight. Make sure you’re eating a healthy, well-balanced diet that’s rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Avoid harmful foods like sugar-laden beverages, high-fat foods, salty snacks, processed foods, and red meat. It’s also important to get enough water to avoid dehydration. You should aim to drink enough water every day to stay hydrated. Dehydration can lead to an increased risk of many diseases and complications and can also result in muscle cramps, headaches, fatigue, irritability, lack of concentration, and memory issues. So make sure you drink plenty of water throughout the day.

    Exercise regularly

    Regular exercise is one of the best ways to improve your health, lose weight, and lower your risk of many diseases. The best exercise for you is the one that you enjoy and find enjoyable. Try to find an activity you like to do each day that can become a part of your daily routine. Find an activity you enjoy doing so that you’ll be more likely to keep doing it. Exercising regularly has been shown to help overweight people lose weight by burning calories, increasing metabolism, and improving insulin sensitivity. Even moderate exercise is shown to help you lose weight and keep it off. The best types of exercise include aerobic activities such as walking, swimming, and biking, as well as strength training activities such as lifting weights or doing yoga.

    Get enough sleep

    Studies have shown that getting enough sleep is one of the best things you can do for your health and weight. Lack of sleep has been linked to obesity, depression, high blood pressure, and many other diseases and complications. So make sure you get enough sleep each night. Sleep plays an important role in regulating metabolism, balancing hormones in your body, storing fat, and maintaining good muscle mass. Sleep is when your body repairs itself, burns calories, and regulates hormones like insulin so that you don’t gain weight. When you get enough sleep, your metabolism stays elevated for longer hours, which means that you burn more calories during that time. Also, sleep helps your body build muscle and lose fat, which is why many people who sleep don’t put on any weight.

    Practice mindful eating

    As you’re trying to lose weight, it’s important to remember that healthy eating doesn’t mean eating again. Healthy eating is more about conscious eating and balancing the energy you consume from the food you eat with the energy you expend from physical activity. Make healthy food and beverage choices throughout the day and don’t go overboard with your food intake. Keep in mind that not all calories are created equal and there are important differences between healthy and unhealthy foods. Make healthier food choices such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, and avoid unhealthy food choices like sugary drinks, fatty and salty snacks, refined grains, and processed foods.

    Find a support network

    This is something that can help you stay focused and committed to your weight loss goals. Create a support network of friends and family who will help encourage you and hold you accountable. Having a support system can help keep you motivated, especially when you’re feeling down in the dumps about not yet seeing results. Having a support system can also help you stay focused on your diet when you’re eating out or socializing with friends. So make sure you have a support network in place so you can keep going when you’re feeling discouraged.

    Monitor progress and adjust goals as needed

    Keep a food journal to track what you eat and make sure to keep track of your physical activity. This will allow you to see exactly what you’re eating and help you avoid falling off track. If you’re struggling to lose weight, don’t be afraid to ask for help. Try reaching out to a friend or family member and ask them to support you and help keep you motivated. There’s likely someone you can talk to who will be supportive and offer constructive feedback. If you need to make adjustments to your diet or exercise regimen, don’t feel shy about doing so. Follow your diet and exercise plans until you reach your goals and slowly make adjustments until you reach your new, healthier goals.

    Bonus tip

    Weight loss supplements can help you hit your goal even faster, here are the suggested supplements to lose weight and keep it off:

    -TopTrainer Torch System:  Torch System is an aggressive weight loss program designed to help you burn fat and calories faster. 

    Benefits of taking Torch System: 

    • Extreme Fat Metabolism
    • Appetite & Craving Control
    • Positive Mood Enhancement
    • All Day Energy & Focus

    -TopTrainer Slim Smoothie - Slim Smoothie is a low-calorie, superfood meal replacement shake. This quick and easy shake gives you much-needed nutrition while assisting in your weight loss goals.

    -TopTrainer Carb Shield- Top Trainer Carb Shield is a powerful fat and carb blocker. This stimulant-free formula will also help satisfy your hunger while eating smaller portions. 


    Make sure you follow these strategies to start losing weight and keep it off, taking the right supplements can help you achieve your goals even faster. Stay focused and persevere and all your hard work will pay off! Visit TopTrainer at

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