How To Lose Weight- From A Registered Dietitian
How do I lose weight? Probably one of the most searched questions on the planet. And honestly, I get it. We live in a society that has been telling us for our entire lives that smaller is better. Media, doctors, loved ones. The message is everywhere. So of course we're obsessed with the number on the scale.
But before I get into the lifestyle changes that actually support a healthy weight, I want to say something first: you can be healthy at any size. Does carrying excess weight increase the risk of certain health issues? Yes. Does that automatically mean someone in the overweight or obese category isn't healthy? No. And BMI? It's been proven to be a pretty poor measure of actual health. If you're around my age, you remember those middle school BMI screenings and the letters sent home. They stopped doing those. They were never accurate. BMI doesn't distinguish between muscle mass and fat mass. Someone with a lot of muscle can easily land in the overweight category. It tells us very little.
So as we talk about this, I want you to shift some of your focus away from the scale and toward the things that actually tell you how your body is doing like your energy levels, your blood work, your mental clarity, your sleep. That number on the scale is just one small piece of a much bigger picture. We'll talk more about that another time.
Now let's actually get into it.
I'm sure most of us have tried every diet imaginable and most of us have experienced the same cycle: restrict for a few months, lose the weight, burn out, go back to old habits, gain it all back. That's yo-yo dieting and it doesn't work. Fad diets don't work. Lifestyle changes do. The key is to start small. Tweak one to three habits at a time and build from there.
To lose weight, we do need to be in a calorie deficit. People go wrong by cutting too much too fast. When we don't eat enough to support our metabolism, our bodies actually slow down. We burn fewer calories naturally, which makes weight loss harder and weight gain easier over time. To find a healthy deficit, you can calculate your total daily energy expenditure (all the calories you burn in a day including activity) and subtract 250 to 500 calories from that number.
You don't have to track if that doesn't feel right for you. You can simply adjust how you build your plate. The balanced plate method focuses most of your plate on non-starchy vegetables and fruit because they’re lower in calories and packed with nutrients. Then balances out carbs and protein to support blood sugar, which helps with cravings and mindless snacking. If you want a deeper breakdown, my Ultimate Nutrition Toolkit in my shop walks you through all of this. Available with a macro calculator if you want to track, or without if counting calories feels triggering or just unrealistic for your life.
Movement matters too. There are two types worth knowing about. The first is organized exercise: going to the gym, taking a class, following a workout video. This builds muscle over time which increases your metabolism. The second is NEAT (non-exercise activity thermogenesis) which is all the movement you do without thinking about it. Taking the stairs, cleaning your house, carrying groceries. NEAT actually burns more calories throughout the day than most people realize and has real cardiovascular benefits too. A great way to track it is with a daily step goal. Something to keep you focused on moving consistently throughout the day rather than just during a workout. Walking deserves a special mention here because it can count as both. It's organized exercise when you make it intentional, and it builds up your NEAT throughout the day at the same time. It's free, accessible, and genuinely underrated. Both types of movement matter, but what matters most is that you actually enjoy it. This isn't a three month challenge. It's a lifestyle. Find movement you genuinely like.
Water is everything. Without it we can't function. Water actually helps your body metabolize fat, and it plays a real role in hunger and fullness cues too. Sometimes what feels like hunger is just dehydration. Having a glass of water before meals can help your body start registering fullness at the right time. It also keeps the digestive system moving. The general goal is to drink half your body weight (pounds) in ounces per day, but if that feels like too much right now, start small. Add flavor, try different temperatures, throw in some sparkling water or homemade popsicles. Make it something you look forward to.
Sleep and stress matter more than most people realize. Our bodies recover during sleep. Chronic stress raises cortisol, which actually signals the body to hold onto fat as a survival mechanism. Managing stress through whatever form of self care works for you, and protecting your sleep, are both part of this.
Through all of it, consistency is the thing. Not perfection. Think of it like a democracy. Every day you're casting votes for your habits. You're going to have off days. Everyone does. The goal is that the majority of your votes go toward the habits that support you. Give yourself grace on the hard days and just keep coming back.
There you have it. How to lose weight from a registered dietitian. If you want support walking through all of this, check out my Ultimate Nutrition Toolkit in my shop — available with a macro calculator if you want to track, or without if counting calories is not for you. I also have a Habit Tracker that's a daily check-off you can use for your nutrition goals, movement, water, sleep. Whatever habits you're building. It keeps consistency simple and visible. And keep an eye out for personalized coaching where we can work through this together and build something that actually fits your life.
— Ivy ♡
Disclaimer: This blog is for general informational and educational purposes only and does not constitute medical advice, diagnosis, treatment, or personalized nutrition counseling. It is not a substitute for care from a qualified healthcare professional. If you are struggling with disordered eating, support is available through the Alliance for Eating Disorders at 1-866-662-1235.