How to Lose Weight in a Healthy, Sustainable Way (+ 5 Mistakes to Avoid)

When it comes to weight loss, it’s easy to get swept up in extreme diets, quick-fix trends, and conflicting advice.

But the truth is, healthy weight loss is not about restriction or punishment—it’s about nourishing your body, understanding your habits, and creating a lifestyle that supports your long-term wellbeing.

At Zing Wellbeing, we’re all about sustainable, realistic, and empowering approaches to health—and weight loss is no exception.

And Rhian, the Zing Wellbeing Founder has shared her own weight loss journey on the holistic approach on the Zing Wellbeing plans and did it in a sensible and balanced way. (You can join the program here)

💡 What Does Healthy Weight Loss Look Like?

Healthy weight loss is about losing body fat, not just weight on the scale. It means maintaining lean muscle, supporting your metabolism, balancing your hormones, and reducing inflammation.

It also means feeling more energised, mentally clear, emotionally balanced, and in control of your cravings.

A healthy, achievable weight loss pace is usually 0.5–1kg per week, depending on your starting point and individual needs.

Key Pillars of Healthy Weight Loss:

1. Whole Food Nutrition
   Focus on lean protein, high-fibre vegetables, healthy fats, whole grains, and gut-friendly foods. Reduce added sugar, refined carbs, and ultra-processed foods.

2. Blood Sugar Balance
   Balanced meals help stabilise insulin, reduce cravings, and prevent energy crashes. This is essential for fat loss and hormone regulation.

3. Strength Training & Movement
   Lifting weights or doing bodyweight resistance training helps preserve lean muscle (which boosts metabolism). Walking and gentle cardio support fat burning and mental clarity.

4. Sleep & Stress Management
   Poor sleep and high stress elevate cortisol, which can drive hunger, fat storage (especially around the belly), and emotional eating. Prioritising rest is essential.

5. Consistency Over Perfection
   Sustainable weight loss comes from small daily actions—not drastic overhauls. Focus on building habits you can stick to.

And you can see Sarah's weight loss result with Zing Wellbeing below too (you can join the program here)

🚫 Top 5 Weight Loss Mistakes to Avoid

Even with the best intentions, it’s easy to fall into common traps that stall progress or leave you feeling defeated.

Here’s what to watch out for:

1. Drastically Undereating

Cutting calories too low may cause rapid initial weight loss, but it also:

• Slows metabolism

• Causes muscle loss

• Disrupts hormones

• Leads to fatigue, irritability, and binge eating

✅ What to do instead: Eat enough to fuel your body, focusing on nutrient-dense foods that keep you full and energised. Include protein, fibre, and healthy fats at every meal.

2. Over-Exercising Without Rest

Exercise is important—but too much, especially without recovery, can increase cortisol and lead to burnout, injury, or hormone imbalance.

✅ What to do instead: Combine strength training (2–3 times/week) with daily movement (like walking or yoga) and give your body rest days to repair and thrive.

3. Cutting Out Carbs Completely

While reducing refined carbs can help with fat loss and blood sugar balance, your body and brain need healthy carbs for energy, hormones, and gut health.

✅ What to do instead: Choose slow-digesting carbs like sweet potatoes, legumes, quinoa, and oats. Pair them with protein and fibre to support metabolism.

4. Ignoring Gut Health

An unhealthy gut can affect everything from your digestion and immunity to your mood and metabolism. If your microbiome is out of balance, it may hinder weight loss and increase inflammation.

✅ What to do instead: Eat fermented foods (like kimchi, sauerkraut, yoghurt), plenty of vegetables, and fibre-rich foods to feed your good gut bacteria.

5. Focusing Only on the Scale

The number on the scale doesn’t tell the full story. Weight can fluctuate due to hormones, water retention, muscle gain, or digestion. Obsessing over it can derail your motivation.

✅ What to do instead: Track non-scale victories—like improved energy, better sleep, clearer skin, less bloating, or fitting better into your clothes.

💖 Final Thoughts

Weight loss shouldn’t feel like punishment. It should feel like nourishment, empowerment, and progress.

By focusing on your health first, fat loss naturally follows. And remember—your body is not a problem to be fixed, it’s something to be supported and celebrated.

At Zing Wellbeing, we believe in real food, balanced living, and a supportive community of women who uplift one another.

You’re never alone on this journey—and you never have to sacrifice your health to reach your goals.

You can join the program here