A weight-loss doctor has explained the top five habits he would adopt if he were trying to shed some pounds in 2025. Losing weight doesn’t have to mean following restrictive diets or gruelling workout plans. Instead, it’s about making small, meaningful changes that fit seamlessly into your lifestyle.
“The key to sustainable weight loss is consistency and practicality,” says Professor Franklin Joseph of Dr Frank’s weight loss clinic. “Extreme measures may yield quick results, but they’re rarely sustainable. Building habits you can stick with is what drives long-term success.”
Here are five strategies he recommends – and would personally adopt – for effective weight loss in 2025.
1. Prioritise protein at every meal
“Protein is your ally when it comes to weight loss,” Prof Joseph said. “It keeps you feeling fuller for longer, stabilises blood sugar levels, and prevents muscle loss during calorie reduction.”
Including lean sources like chicken, fish, eggs, and plant-based options such as tofu or lentils at every meal can make a significant difference. “If you build your meals around protein, it’s easier to reduce unhealthy cravings,” he added.
2. Start each day with hydration
A simple glass of water in the morning might seem trivial, but it’s a game changer. “Many people mistake thirst for hunger,” Prof Joseph said. “Drinking water before meals can naturally reduce the amount of food you eat.”
Make hydration a cornerstone of your day by keeping a water bottle handy and aiming for at least two litres a day.
3. Plan ahead to avoid overeating
Meal planning doesn’t mean spending hours in the kitchen. Even a basic weekly outline can help. “Knowing what you’ll eat prevents impulsive decisions that lead to overeating or unhealthy choices,” Prof Joseph advised.
He also suggests keeping healthy snacks on hand: “Stock up on nuts, fruits, or yoghurt for moments when hunger strikes. These options will keep you on track without guilt.”
4. Get moving – but don’t overdo it
Exercise is essential, but overexertion can lead to burnout. “Consistency beats intensity,” Prof Joseph said. “Even a 30-minute walk or light strength training session can support weight loss when paired with a proper diet.”
The key is to find activities you enjoy. “If you hate running, don’t run. Try dancing, hiking, or yoga instead. It’s about movement, not punishment,” he added.
5. Adopt a flexible, mindful approach
Finally, Prof Joseph stresses the importance of mental well-being in weight loss. “Rigid diets often fail because they’re unsustainable. Instead, focus on progress, not perfection,” he said. Mindful eating – paying attention to hunger and satiety cues – can help you build a healthier relationship with food. “It’s okay to indulge occasionally,” Prof Joseph said. “What matters is what you do most of the time, not once in a while.”
By adopting these simple, manageable habits, anyone can achieve their weight loss goals in 2025 without extreme measures. As Prof Joseph says, “Weight loss isn’t about sacrifice – it’s about balance, consistency, and a little bit of planning.”