What eating strategies work best for losing weight long term?

In a meta-analysis of 29 long-term weight loss studies (Maintenance of lost weight and long-term management of obesity), more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained.

The study has found some simple yet powerful eating strategies that help people lose weight and keep it off for the long term.

• Cutting back on desserts and sugary drinks: This helps reduce empty calories and excess sugar, contributing to overall calorie reduction.

• Eating more fish: Provides healthier protein and essential omega-3 fats, supporting metabolism.

• Reducing fried foods: Avoids unnecessary fat and calories that can lead to weight gain.

• Increasing fruit and vegetable intake: Adds fiber, vitamins, and minerals, making you feel fuller for longer without adding many calories.

• Limiting meat and cheese: Helps reduce saturated fat intake, which is linked to weight gain and other health problems.

People who followed these habits consistently were more successful at keeping the weight off even after several years. The study suggests that small, realistic changes in daily food choices work better than strict or extreme diets.

Instead of focusing only on counting calories, the quality of food and creating healthier patterns matter most. Building these habits into your lifestyle makes it easier to maintain a healthy weight long-term. Overall, the research confirms that sustainable, balanced eating is the key to lasting weight loss success.