Here are some strategies that can be effective for long-term weight loss:




  1. Eat a healthy and balanced diet that is rich in fruits, vegetables, and whole grains, and low in added sugars and unhealthy fats.

  2. Get regular physical activity, such as through walking, cycling, or other forms of exercise. Aim for at least 150 minutes of moderate-intensity activity per week.

  3. Monitor your portion sizes and try to eat slowly, as this can help you feel full on fewer calories.

  4. Avoid sugary drinks and snacks, as they are high in calories and can contribute to weight gain.

  5. Stay consistent and persistent with your healthy habits. Weight loss is a journey and it's important to be patient and not get discouraged if you don't see immediate results.

  6. Seek support from friends, family, or a mental health professional if you need it. It can be helpful to have someone to talk to and share your experiences with.

  7. Consider working with a registered dietitian or a certified personal trainer who can provide personalized guidance and support.