7 Evidence-Based Strategies for Sustainable Weight Loss
Losing weight is difficult. Cutting out everything you love and limiting your food intake is not the best method. Especially with all of the hype surrounding detox teas and crash diets, it is no surprise that people you may feel overwhelmed.
At My London Pharmacy, we understand the challenges of managing weight in real life. We’ve put together this, science-backed guide to help you lose weight safely or help you implement new changes to your lifestyle.
1. Set Realistic, Achievable Goals
Sustainable weight loss doesn’t happen overnight. And that’s okay.
A weight reduction of 5–10% of your current weight can lead to real, measurable health benefits. So, if you weigh 90 kg, losing just 4.5 to 9 kg can help improve your heart health, blood sugar levels, cholesterol, and even your daily energy.
Here’s how to make your goals more realistic and rewarding:
Break it down: Aim for 0.5 to 1 kg (1 to 2 pounds) per week. Although it may seem gradual, it is much safer and more sustainable than drastic dieting.
Celebrate non-scale wins: Notice the increased vitality, improved sleep, skin clarity, or the way your clothes begin to fit differently. These modifications are equally important.
Go beyond the numbers: Establish objectives that foster healthy behaviours, such as walking 5,000 steps a day or cooking three home-cooked meals per week.
Be patient with the process: Losing weight requires patience, perseverance.
You're more likely to stay motivated and accomplish your goals if you set reasonable and achievable goals for yourself.
2. Consider What You Eat
Starvation is not a sustainable method for weight loss. It's about eating more sensibly and providing your body with the proper foods, feeling full, and still enjoying the meal.
Choose foods that keep you full for longer, support your metabolism, and nourish your body with essential vitamins and minerals
What this looks like:
Add colour to your plate: Consider vegetables, whole grains like brown rice, quinoa, and oats, and lean proteins like chicken, eggs, and tofu. These foods help stabilise blood sugar levels and prolong feelings of fullness.
Embrace healthy fats: Nuts, seeds, avocados, and olive oil aren't bad for you; they're good for your body because they help it absorb nutrients and keep you feeling full.
Cut back, not out: Make an effort to cut back on sugary snacks, deep-fried takeaway, and highly processed foods.
Practice mindful eating: Slow down. Take pauses in between bites. When you truly pay attention to your body, you'll be surprised at how much less you need. Try eating without screens or other distractions.
Check in with yourself: Ask yourself, "Am I really hungry, or am I just stressed, bored, or emotional?" Figure out what you truly want without binge eating.
Eating well is about developing habits that respect your enjoyment and your health, not about restricting yourself. Food should nourish you, not aggravate you.
3. Move More, Your Way
You also don't have to purchase expensive equipment or run marathons. But regular movement? That’s non-negotiable. Physical activity plays a huge role in weight loss and even more so in keeping the weight off.
Here are some simple, everyday ways to get moving:
Take brisk walks during your lunch break, after dinner, or while listening to your favourite podcast.
Use the stairs instead of the lift whenever you can, which will help in the long run
Incorporate strength training twice a week. Bodyweight moves (like squats, push-ups, or resistance bands) help maintain muscle as you lose fat.
Aiming for 150 minutes a week of moderate-intensity exercise may seem like a lot, but when you break it down, it's only a little more than 20 minutes every day.
The best kind of exercise is the one you’ll do consistently. Choose a sport that fits your lifestyle, whether it's swimming, cycling, jogging, running, or even walking.
4. Track Your Habits, Not Just Your Weight
Being aware is what tracking is all about, not being obsessed. People who monitor their eating and activity habits have a higher chance of losing weight and keeping it off, according to NIH studies.
It’s not about perfection, it’s about progress. A food journal or app helps you see what’s working, what’s not, and where you might be slipping without realising it.
How to track smartly:
Log what you eat but also how you felt before and after.
Track steps, workouts, or even sleep.
To identify trends without the stress, weigh yourself once a week rather than every day.
Tracking your progress can be a useful tool, but it shouldn't cause you stress. To see results, you don't have to track every calorie or log every crumb. Being overly strict can backfire and result in unhealthy habits or burnout.
At its best, tracking is just a means of maintaining awareness. It's about gently identifying what's working and where you might want to make minor adjustments, not passing judgement.
5. Manage Emotional Eating & Stress
Emotional eating is common and completely normal. What matters is learning to notice it and respond with care, not criticism.
Here are some gentle ways to manage emotional triggers without turning to food:
Take a mindful pause: Pause mindfully and check in with yourself before grabbing a snack. Am I experiencing physical hunger, or am I experiencing another emotion at the moment? That single moment of awareness can create space for a new choice.
Try a stress reset: Take a quick walk, take a few deep breaths, or do a quick yoga stretch if you feel overwhelmed. You can change your perspective in just five minutes.
Swap screen time for something soothing: Journal your thoughts, read a light book, or call someone who makes you feel better.
And here’s the most important part to remember: One emotional meal doesn’t ruin your progress. There’s no need to “start over” tomorrow. Just return to your next choice with kindness and keep going.
At My London Pharmacy, we believe real weight loss success includes learning how to care for yourself through life’s ups and downs, not just when everything is going perfectly.
6. Consider Medical Support if Needed
No matter how dedicated you are to eating well and exercising, sometimes it's difficult to see results. And that can be discouraging. But here’s something important to remember: needing a little extra help doesn’t mean you’ve failed.
In fact, for many people, especially those with underlying health conditions, medical support can be a crucial part of successful, sustainable weight loss. And there’s no shame in exploring that path.
At My London Pharmacy, we offer access to trusted, medically approved treatments like GLP-1 weight loss injections (including semaglutide and tirzepatide). When paired with healthy lifestyle choices, these treatments can help you stay on track by lowering appetite, improving blood sugar regulation, and increasing metabolism.
Is medical weight loss support right for you?
You may be eligible if your BMI is 30 or above, or 27+ with a health condition like type 2 diabetes, high blood pressure, or sleep apnoea.
These treatments are not quick fixes, but they can be powerful, evidence-based tools when paired with the right nutrition, movement, and mindset.
Based on your goals and medical history, our clinical team will take the time to fully comprehend your situation and provide tailored, nonjudgmental advice.
Above all, we believe in treating you as a whole person, not a number on a scale.
7. Think Beyond the Diet
Weight loss isn’t something you do for a few months and then forget. It’s a lifestyle shift a new way of caring for your body and mind.
The real key to long-term weight management is not what you do when you’re motivated; it’s what you do when motivation fades. Building habits that feel natural, not forced, is what keeps the weight off.
What helps long-term:
Stick to routines you genuinely enjoy, not ones you dread. Whether it’s walking with a friend, prepping your lunches, or winding down with yoga, let your habits work for you.
Expect setbacks - Weight loss isn’t a straight line. A bad day or off week doesn’t mean you’ve failed
Lean on your support system. Whether it’s family, friends or a walking buddy. Having that someone to help you on your journey will make you feel less alone.
Remember, this isn’t about chasing perfection, it’s about showing up for yourself, even in small ways, day after day.
Weight loss is about so much more than the number on the scale. It’s about reclaiming your energy, feeling confident in your body, and creating a version of health that works for you.
At My London Pharmacy, we’re proud to offer a modern, supportive approach to weight management. We believe in building habits that last, without extreme diets or guilt. Whether you're just starting out or feel like you've tried everything out there and are seeing little to no results, we're here to make your journey feel simpler, safer, and more sustainable.
Why choose My London Pharmacy?
Expert advice from healthcare professionals
Access to medically approved GLP-1 weight loss treatments, including semaglutide and tirzepatide
Discreet, compassionate support with no judgment and pressure
Convenient online consultations and flexible prescription services
Ongoing guidance that evolves with you, from lifestyle tweaks to long-term maintenance