Sustainable weight loss: Science-backed strategies for long-term success

Sustainable weight loss refers to a gradual, consistent reduction in body weight that can be maintained over time without compromising overall health. Unlike rapid weight loss methods that often lead to weight regain, sustainable weight loss focuses on long-term lifestyle modifications rather than short-term fixes. Achieving and maintaining a healthy weight is crucial for reducing the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. Additionally, it enhances metabolic health, improves mental well-being, and boosts overall quality of life.
Dr. Shashank Joshi, Endocrinologist & Diabetologist, Lilavati Hospital, Mumbai, agrees on the importance of sustainable weight loss, noting that even a 5 percent reduction in body weight, particularly fat loss sustained over 1 to 5 years, can lead to improvements in cardiometabolic health, a reduction in mechanical strain, and enhanced mental well-being.
Dr. Usha Ayyagari, Endocrinologist at Apollo Hospital, Chennai, emphasises that sustainable weight loss is about losing weight in a way that you can maintain long-term, without extreme dieting or drastic measures that are hard to sustain. Almost any diet plan works in the short term, but most are difficult to continue, and this is one of the most common causes for the diet and weight yo-yo. This constant cycle of losing and regaining weight, according to Dr. Ayyagari, can make it progressively harder each time, leading to frustration and a sense of failure.
Evidence-based strategies for long-term weight loss success
Balanced diet and nutrient-dense foods: Prioritising whole foods, lean proteins, healthy fats, and complex carbohydrates helps regulate appetite and energy levels.
Portion control and mindful eating: Understanding portion sizes and recognizing hunger cues can prevent overeating.
Regular physical activity: Combining aerobic exercises with resistance training supports fat loss while preserving lean muscle mass.
Behavioral and psychological aspects: Managing stress, improving sleep quality, and addressing emotional eating are critical for adherence to healthy habits.
Consistency over perfection: Small, sustainable changes are more effective than extreme restrictions that are difficult to maintain.
Personalised approach: Tailoring weight loss strategies to an individual's lifestyle, preferences, and metabolic profile enhances adherence and success.
Dr. Arpandev Bhattacharya, Endocrinologist at Manipal Hospitals, Bangalore, explains, “Sustainable weight loss is a gradual and consistent reduction in body weight achieved through long-term lifestyle changes. This involves adopting healthy habits that can be maintained over time, rather than relying on quick diets or drastic behavioral modifications”. He highlights how sustainable weight loss not only reduces the risk of chronic diseases like type 2 diabetes and cardiovascular diseases but also contributes to an overall sense of well-being, including increased energy levels, better sleep, and an enhanced mood.
Common misconceptions about dieting and science-backed approaches
Many individuals fall prey to dieting myths that hinder progress. Some common misconceptions include:
Myth: Carbs are the enemy.
While excessive refined carbohydrates can lead to weight gain, whole grains, fruits, and legumes are essential for energy and satiety.
Myth: Fat should be avoided.
Healthy fats from sources like nuts, avocados, and olive oil are vital for hormone regulation and heart health.
Myth: Crash diets work.
Extreme calorie restriction slows metabolism, leading to muscle loss and eventual weight regain.
Science-backed approaches
Caloric deficit through a balanced diet: A moderate calorie deficit (~500-750 kcal/day) supports steady fat loss without metabolic adaptation.
Protein-rich diets: Protein enhances satiety, prevents muscle loss, and boosts thermogenesis.
Intermittent fasting: Controlled fasting windows can aid in weight management and metabolic flexibility.
Gut microbiome optimisation: Including fiber-rich foods and probiotics supports gut health, which plays a role in weight regulation.
Dr. Suresh Damodharan, Endocrinologist at Sri Ramakrishna Hospital, Coimbatore, stresses the importance of sustainable weight loss, noting that it should focus on fat loss rather than just weight loss. He adds, “Yo-yo dieting can disrupt metabolism, increase insulin resistance, and raise cardiovascular risks, making stability essential. Managing weight sustainably not only helps control conditions like T2DM, PCOS, NAFLD, and metabolic syndrome but also plays a crucial role in preventing atherosclerotic cardiovascular disease (ASCVD), stroke, heart failure, hypertension, and chronic kidney disease (CKD).”
The role of low and very low-calorie diets (VLCDs)
Low-calorie diets (LCDs, 800-1200 kcal/day) and very low-calorie diets (VLCDs, <800 kcal/day) are used in specific cases, such as rapid weight loss for obesity management or pre-bariatric surgery preparation. While effective, these diets must be medically supervised to prevent nutritional deficiencies and metabolic imbalances.
Dr. Damodharan further elaborates on low-calorie diets, explaining, “Low-calorie diets (LCDs) and very low-calorie diets (VLCDs) are not just about cutting calories but also about metabolic rebalancing, aiding rapid weight loss and even diabetes remission. VLCDs (<800 kcal/day) reduce hepatic and pancreatic fat, improving insulin sensitivity and beta-cell function, while LCDs (1,000–1,500 kcal/day) remain effective with pharmacologic support.”
Improving compliance with weight loss interventions requires a multifaceted approach. Regular medical supervision by healthcare professionals ensures safety and efficacy, particularly for those on low-calorie diets or using pharmacological treatments. Nutritionally complete meal plans, including evidence-based meal replacements, help prevent nutrient deficiencies and curb hunger cravings. Behavioral support, such as counseling and therapy, enhances adherence and promotes long-term success.
Meal replacements in weight loss
According to Dr. Usha Ayyagari, “Meal replacements are an easy option and can be used as part of many different meal plans: calorie-controlled eating, LCD/VLCD eating plans, etc., and have metabolic and weight benefits. A major advantage is that they are ‘complete,’ address most macro and micronutrient requirements, are ready and accessible, take away the need for meal preparation/cooking, and can work for a wide variety of individuals, age groups, and health issues.”
Meal replacements can be particularly beneficial for obese individuals with metabolic syndrome, patients with type 2 diabetes seeking better glycemic control, those struggling with portion control, and busy professionals who require convenient, nutritionally balanced options. Dr. Arpandev Bhattacharya adds, “Meal replacements can be integrated by using them as supplements, replacing 1-2 meals per day, or choosing nutrient-dense meal replacements under close guidance of professionals.”

Sustainable slimming
Sustainable weight loss requires a multifaceted approach that goes beyond traditional dieting. Focusing on balanced nutrition, physical activity, behavioral changes, and individualized strategies ensures long-term success. While LCDs, VLCDs, and meal replacements have a role in weight management, they must be integrated carefully to support overall health and prevent relapse. By dispelling common misconceptions and adopting evidence-based practices, individuals can achieve and maintain a healthy weight for life.

Contact: Dr. Reddy’s and NestleHealth Science Ltd. Hyderabad, Telangana.
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Disclaimer: The views and opinions expressed in the story are independent professional judgments of the doctors/experts, and TIL does not take any responsibility for the accuracy of their views. This should not be considered a substitute for medical advice. Please consult your treating physician for more details. This article has been produced on behalf of Dr Reddy’s and Nestle Health Science Ltd. by Times Internet’s Spotlight team.