What Is the Best Way to Lose Weight? 5 Tips for Success

Fad diets, calorie counting, and juice cleanses don’t work–and often lead to even more weight gain once normal eating resumes. 

In contrast, a nutrient-dense keto diet is the best way to lose weight as this low-carb meal plan triggers sustained fat-burning, providing a path to long-term weight loss and better overall health.

Discover how to achieve effective weight management and break through weight-loss plateaus with simple lifestyle and dietary adjustments for lasting results.

Why healthy weight loss matters

Many people believe that losing weight automatically makes them healthy. However, how you lose weight is more important for your health than the numbers on the scale. 

Quick fixes, such as juice cleanses or very low-calorie diets, can actually harm your metabolism and make it harder to maintain weight loss in the long run. 

Additionally, these dietary approaches are often unsustainable and increase the risk of nutritional deficiencies and related health issues.

“Instead of following extreme diets, focus on getting healthy and supporting metabolic balance,” explains Dr. Berg. “When your body is healthy, weight loss will naturally follow.” 

Healthy eating habits and nourishing your body with nutrient-dense foods support overall wellness and lasting weight loss, which in turn promotes balanced hormones, stable energy, and long-term metabolic health.

The Dietary Guidelines for Americans (DGA), released by the Department of Health and Human Services (HHS), highlight that maintaining a healthy body weight reduces the risk of various diseases, including cardiovascular disease, type 2 diabetes, and certain types of cancer. 

Even modest weight loss can have a profound impact, helping lower blood pressure, reduce the risk of heart disease, and support a longer, healthier life.

Watch the video below to discover one of the best strategies to lose belly fat fast. 

How weight loss works 

Contrary to common beliefs, weight loss isn’t just about eating fewer calories–it’s about how your body manages energy, balanced hormones, and regulates metabolic processes. 

Insulin is a key metabolic hormone that plays a fundamental role in regulating energy production processes and managing body weight. 

Carbohydrates, such as sugars as well as refined and whole grains, cause blood sugar levels to rise. In response, the pancreas releases insulin, which facilitates the movement of blood sugar from the bloodstream into cells for energy production. 

However, chronically elevated levels of insulin, typically associated with a high-carb diet, frequent eating, and snacking, can blunt cellular responses to insulin signaling, leading to insulin resistance. 

Insulin resistance is a serious metabolic imbalance in which cells fail to respond properly to insulin, resulting in both elevated insulin and high blood sugar levels.

Because excess blood sugar can be toxic, the body converts surplus glucose into fat for storage, which is typically stored around the liver and abdomen, commonly referred to as belly fat.

At the same time, elevated insulin levels directly block fat burning, creating a vicious cycle of accelerated fat accumulation and the development of excess weight. 

This explains why high-carbohydrate diets, even when low in calories, make sustained fat loss nearly impossible until insulin resistance is reversed and metabolic balance is restored.

In contrast, when blood sugar and insulin levels remain low and in balance, the body can efficiently switch from using glucose as a fuel source to burning stored fat for energy. 

Achieving this metabolic flexibility through targeted dietary adjustment not only promotes steady, sustainable weight loss but also enhances energy levels, stabilizes mood, and supports overall metabolic health.

5 strategies for lasting weight loss

The key to achieving lasting weight loss and improved health is creating a metabolic environment that stimulates fat burning while supporting hormone balance, stable blood sugar levels, and efficient energy utilization.

Here are five healthy habits for sustainable weight loss without feeling deprived. 

1. Follow a nutrient-focused low-carb diet 

The ketogenic diet restricts carbohydrate intake to no more than 20 to 50 grams of net carbs daily to keep blood sugar and insulin levels low and balanced. 

This triggers a metabolic state known as ketosis, during which the body shifts to using dietary and stored body fat as an energy source instead of relying on glucose as primary fuel. 

Because of these profound metabolic changes, keto is an ideal weight loss plan, promoting sustained fat burning while supporting steady energy levels, reduced cravings, and improved metabolic health.

Research published in Clinical Nutrition ESPEN highlights the effectiveness of a ketogenic diet for weight loss, summarizing, “A low-carbohydrate ketogenic diet seems superior to a low-calorie low-fat diet in weight, fat mass, and visceral fat reduction.”

In addition to carbohydrate restriction, it’s equally important to consider food quality to provide the body with essential nutrients that support overall health and wellness. 

This makes Healthy Keto® one of the best diets for healthy and sustainable weight loss as it emphasizes nutrient-rich, whole foods while avoiding processed foods.

This advanced version of the ketogenic diet focuses on healthy fats such as salmon, olive oil, and avocado, as well as unprocessed foods, high-quality protein, organic full-fat dairy, and plenty of low-sugar fruits and vegetables such as berries, leafy greens, and cruciferous veggies.  

2. Practice intermittent fasting 

In addition to prioritizing healthy foods low in carbohydrates, practicing intermittent fasting can maximize the profound weight loss benefits of Healthy Keto.  

This time-restricted approach to eating limits food intake to a 6 to 8-hour window each day, creating prolonged periods of caloric restriction during which the body is forced to tap into stored body fat to generate energy.  

In addition to promoting significant fat loss, intermittent fasting helps improve insulin sensitivity and supports stable blood sugar levels, which play a vital role in maintaining metabolic balance and a healthy body weight. 

3. Build muscle mass

Muscle is the most metabolically active tissue in the body, meaning it burns more calories at rest, which plays a vital role in long-term weight management. 

Physical activity, especially resistance training, weightlifting, and high-intensity interval training (HIIT), helps build lean muscle mass, thereby increasing the body’s metabolic rate and energy expenditure. 

Combined with Healthy Keto and intermittent fasting, improving muscle mass can amplify fat loss, stabilize energy levels, and promote overall metabolic and hormonal balance.

4. Opt for non-genetically modified and organic produce 

Although an often-overlooked factor in weight loss, minimizing exposure to pesticides may play a crucial role in supporting metabolic health and hormonal balance. 

Chemicals such as glyphosate, commonly found in conventionally grown produce, can disrupt hormonal balance and interfere with the body’s natural fat-burning processes.

Evidence published in Endocrine Connections confirms this, highlighting that regular glyphosate exposure is associated with an increased risk of being overweight or obese due to its detrimental effects on metabolic and hormonal pathways.

Therefore, opting for organically grown and non-genetically modified (GMO) produce whenever possible helps reduce exposure to potentially harmful chemicals while enhancing the body’s ability to burn fat.  

5. Avoid snacking 

Snacking and constant grazing, even on seemingly healthy foods, is one of the biggest weight loss mistakes. 

Food intake triggers insulin release, and frequent eating can contribute to consistently elevated insulin levels. As insulin blocks fat burning and stimulates fat storage, snacking between meals can make it harder for the body to tap into stored fat for energy. 

Instead, consume nutritious meals rich in healthy fats to keep you satiated, which helps avoid snacking, curbs cravings, and supports steady energy levels throughout the day.

How long does it take to see results?

Individual weight loss timelines can vary depending on factors such as health status, activity levels, and prior dietary habits. 

However, most people following a Healthy Keto plan notice rapid initial water weight loss within the first week or two, followed by a steady fat mass loss of 1 to 2 pounds per week as the body adapts to burning fat for energy.

Once fully fat-adapted, the average weight loss is around 4 to 5 pounds per month, supporting long-term, sustainable weight management. 

Consistently following Healthy Keto, especially when combined with time-restricted eating, can support significant fat reduction and improved metabolic health, making it easier to maintain steady weight loss and overall wellness.

Overcoming weight loss plateaus

In some cases, weight loss may be slow or even nonexistent despite following a healthy diet and making beneficial dietary and lifestyle changes. 

This is often linked to factors such as chronic stress, insufficient sleep, inconsistent eating habits, or hormonal imbalances.

Here are five steps you can take to overcome a weight loss plateau. 

1. Avoid excessive protein intake 

Protein is an essential macronutrient. However, consuming more than the body needs can trigger the conversion of amino acids into glucose, a process known as gluconeogenesis. 

Gluconeogenesis can raise blood sugar levels and stimulate insulin release, potentially slowing or hindering fat loss. 

For those following Healthy Keto, moderate protein intake is ideal, and it’s recommended to include around 3 to 6 oz (85 to 170 g) per meal. This provides enough protein to support muscle maintenance and satiety without interfering with fat-burning.

2. Moderate fat consumption  

Although keto is a high-fat diet, excessive intake can quickly exceed the body’s energy needs, which can stall weight loss or even cause weight gain.

To support energy and satiety on a ketogenic diet while supporting weight loss, focus on healthy fats such as avocados, grass-fed beef, oily fish, and olive oil. 

It’s also important to be mindful of portion sizes, limit added high-fat options such as fat bombs, and determine your optimal macronutrient ratio by using a keto calculator. 

3. Address underlying hormonal imbalances 

Stress, poor sleep, unhealthy eating habits, alcohol consumption, and exposure to environmental pollutants are common causes of weight loss plateaus, as these factors can contribute to hormonal imbalances that inhibit fat-burning.

Identifying your hormonal body type and tweaking your diet and lifestyle habits to restore balance and support metabolic efficiency can optimize fat loss and aid successful weight management.

4. Manage stress

A study published in Frontiers in Endocrinology found that stress triggers hormonal responses that can change eating behaviors, modulate fat storage, and dysregulate metabolic processes, all of which can lead to weight gain. 

Adopting stress management techniques helps support a more balanced hormonal and metabolic state, making weight loss easier and more sustainable.

Effective stress-reduction practices include:

• Schedule regular downtime
• Connect with loved ones
• Engage in hobbies 
• Spend time in nature
• Stay physically active 
• Incorporate deep breathing practices 

5. Prioritize quality sleep 

The importance of quality sleep for long-term weight loss can’t be overstated, as inadequate or poor-quality sleep disrupts hunger-regulating hormones and increases cortisol, the body’s primary stress hormone that promotes fat storage.

Research published in Nutrients highlights that both sleep duration and sleep quality are crucial for maintaining a physiological environment that supports healthy weight management. 

To promote optimal fat-burning and weight loss, it’s vital to get adequate amounts of restorative sleep, follow a consistent sleep schedule, and create a relaxing bedtime routine.   

Tips to stay motivated and consistent

Staying motivated on your weight loss journey isn’t always easy, but small habits can make a big difference.

Here are practical tips to stay motivated and consistent:

• Meal planning and stocking up on nutritious, low-carb, whole foods to help avoid last-minute temptations.
• Batch cooking and meal prepping are excellent tools for saving time and staying on track with nutrient-dense choices.
• Drawing inspiration from success stories and learning how others overcame challenges can motivate you to keep going.
• Research restaurant menus before going out to ensure they offer healthy meals that align with your eating plan and weight loss goals. 
• Bring a low-carb dish to a party to ensure you have a keto-friendly option and avoid feeling deprived while still enjoying social events.
• Celebrate progress and reward yourself with a massage, shopping for new workout clothes, starting a new hobby, or a weekend getaway trip. 

It’s also important not to obsess over the scale, which isn’t always reflective of true fat loss, especially if you are building lean muscle mass. 

How you feel, your energy levels, and how your clothes fit are often better indicators of improved body composition and actual progress.

Key takeaways

Following a nutrient-dense ketogenic diet, such as Healthy Keto, especially when combined with intermittent fasting, is the best way to lose weight and promote a healthy body without feeling deprived. 

In addition, limiting exposure to pesticides, focusing on building muscle mass, avoiding snacking, and practicing stress reduction are effective weight loss strategies that enhance fat-burning and support successful and sustainable weight management.

FAQ

Sources

1. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 
2. https://www.sciencedirect.com/science/article/abs/pii/S2405457722001590 
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7983487/ 
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC10241186/ 
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9031614/