To lose weight effectively and sustainably, focus on making lifestyle changes rather than following restrictive diets. Here are some key strategies:

1. Create a calorie deficit by consuming fewer calories than you burn12. Aim to lose 1-2 pounds (0.5-1 kg) per week for sustainable weight loss4.

2. Improve your diet:

   • Eat more fruits, vegetables, and whole grains134
   • Choose lean proteins and healthy fats13
   • Reduce processed foods, added sugars, and excessive salt intake6
   • Practice portion control using smaller plates and bowls3

3. Increase physical activity:

   • Aim for at least 150 minutes of moderate aerobic activity per week24
   • Include strength training exercises 2-3 times a week12
   • Incorporate more movement into your daily routine, like taking stairs instead of elevators3

4. Stay hydrated:

   • Drink water before meals to help control appetite3
   • Aim for 2-3 liters of water per day6
   • Replace sugary drinks with water or unsweetened beverages3

5. Develop healthy habits:

   • Get adequate sleep (7-9 hours per night)5
   • Manage stress through techniques like meditation3
   • Keep a food diary to track your intake and identify areas for improvement3

6. Seek support:

   • Share your goals with friends or family for accountability4
   • Consider joining a weight loss program or consulting a healthcare professional5

Remember, sustainable weight loss is a gradual process. Focus on making long-term lifestyle changes rather than seeking quick fixes. Consistency and patience are key to achieving and maintaining a healthy weight.