For many people, losing weight feels like an endless battle. You try every diet and exercise regimen out there, only to end up right back where you started a few months later. It’s frustrating and demoralizing, but it doesn’t have to be that way. With the right tools and strategies, you can lose weight and keep it off for good.

Here’s a comprehensive guide to losing weight and maintaining your progress over the long term:

1. Set realistic goals

One of the biggest mistakes people make when trying to lose weight is setting unrealistic goals. You may want to drop 50 pounds in a month, but that’s simply not attainable or healthy. Instead, aim for a weight loss of 1-2 pounds per week. This may seem slow, but it’s sustainable and will lead to lasting results.

2. Change your mindset

Losing weight isn’t just about changing your eating and exercise habits; it also involves changing your mindset. Instead of thinking of it as a quick fix or punishment for previous behaviors, view it as a lifestyle change for your overall health and well-being. This shift will make your weight loss journey feel less daunting and more positive.

3. Track your progress

Tracking your progress will help keep you motivated and accountable. Whether it’s logging your food and exercise in a journal, using an app, or taking progress photos, find a method that works for you and stick with it. Seeing how far you’ve come can be a powerful motivator to keep going.

4. Find an exercise routine you enjoy

One of the keys to maintaining weight loss is finding an exercise routine you enjoy. Whether it’s hiking, dancing, or lifting weights, find something that gets your heart pumping and that you actually look forward to doing. This will make it easier to stick to over the long term.

5. Eat a balanced diet

A balanced diet is important for weight loss and overall health. Focus on incorporating plenty of fruits and vegetables, lean proteins, and healthy fats into your meals. Avoid fad diets that restrict certain food groups or recommend extreme calorie cuts, as these are not sustainable in the long run.

6. Practice portion control

While it’s important to eat a balanced diet, portion control is equally important. Pay attention to how much you’re eating and try not to overindulge. This doesn’t mean you have to deprive yourself; enjoy dessert or a indulgent meal in moderation, but be mindful of how much you’re consuming.

7. Stay hydrated

Drinking plenty of water is crucial for weight loss and overall health. Aim for at least 8 glasses a day, and more if you’re exercising. Not only will it keep you hydrated, but it can also help curb your appetite and prevent overeating.

8. Get enough sleep

Sleep is often overlooked but is crucial for weight loss and overall health. Aim for 7-9 hours of sleep per night, as lack of sleep can lead to overeating, increased cravings, and a slower metabolism.

9. Surround yourself with support

Having a strong support system can make all the difference when it comes to losing weight and maintaining progress. Surround yourself with people who encourage and support your goals, whether it’s friends, family, or a support group. Consider hiring a personal trainer or nutritionist to help keep you on track.

10. Be kind to yourself

Finally, be kind to yourself. Losing weight is a journey, and there will be ups and downs along the way. Don’t beat yourself up over slip-ups or setbacks. Instead, focus on the progress you’ve made and the positive changes you’re making for your health.

In conclusion, losing weight and keeping it off doesn’t have to be a never-ending battle. By setting realistic goals, changing your mindset, tracking your progress, finding an exercise routine you enjoy, eating a balanced diet, practicing portion control, staying hydrated, getting enough sleep, surrounding yourself with support, and being kind to yourself, you can achieve your weight loss goals and maintain your progress over the long term.