Lauren Hansen/Tara Dunn
Weight loss is, on the face of it, simple. If you are in a calorie deficit — consuming less energy than you're burning — you will lose weight.
The reality is much more complicated. Genetics play a role, as do underlying health conditions. For many, new habits only get them so far if they don't change their mindset.
Business Insider has interviewed dozens of people who've lost significant amounts of weight, and gathered their best advice.
Alaias Bertrand
When Alaias Bertrand, a marketer and content creator in Florida, joined a sprint team, the rigorous training schedule helped her lose 75 pounds without really trying.
That said, while exercise does contribute to overall calorie burn, it makes up less of our overall daily energy expenditure than most people think.
Bertrand told BI that a smaller plate helped her cut portion sizes and reach a calorie deficit.
"That was something that was very doable for me. It was very actionable because all I have to do is grab a smaller plate," she said.
Eating smaller portions also helped Stephen McKenna, a former school principal, lose 145 pounds.
Quianna Marie/Tara Dunn
McKenna started by aiming to walk for 10 minutes a day, adding five minutes each week to help him lose weight. He now makes sure to get 7,000 steps a day.
Leah Mancuso took a similar approach: Mancuso, a photographer, told BI she started by walking on the spot at home or in her backyard for 10 minutes at a time.
It kick-started changes that would see her lose 200 pounds: Mancuso now walks around 8,000 steps a day.
If the idea of overhauling your whole diet is overwhelming, start small. Mancuso started by trying to eat one nutritious food, such as eggs, each day.
Eating more protein is helpful for shedding fat because it keeps you feeling full, takes more energy to digest than carbs or fat, and helps your muscles recover after workouts.
Many of the people BI interviewed, such as Alec Kneberg and Andrea Pence, cited high-protein diets as key to their weight loss success.
Kneberg, a bank worker, lost fat while building muscle, and Pence, a mom of two, lost 140 pounds over two years.
A calorie deficit is the only way to lose weight without surgery, and counting calories can be a helpful tool (albeit not one that's right for everyone).
Maria Kirkeland, who lost 159 pounds, found that calorie counting actually helped her make sure she was eating enough while still losing weight, which helped her stick with it.
Marie Kirkeland
"Before, when I'd tried to lose weight, I'd done more guesswork, and I think that led me to undereat, which would then lead me to break because I got so hungry," said Kirkeland, a teacher.
Lower-calorie versions of his favorite foods helped Kneberg stick to his calorie deficit, he said.
Georgie Glass
Bethany Dobson, a fat loss coach and personal trainer who lost 44 pounds, had a similar experience. Coming up with lower-calorie versions of her favorite meals helped her stay on track.
High-volume foods are those that take up a lot of space on your plate (and in your stomach) for relatively few calories, helping you stay full while in a calorie deficit. Focusing on high-volume foods helped Benji Xavier lose 100 pounds.
Xavier, a content creator, also meal-prepped to help him stay on track with his nutrition and reduce the chances of him opting for fast food.
Taking time on Sundays to make meals for the week ahead meant he could eat healthily even when he was too busy to cook.
Benji Xavier
Swapping takeout for a healthy, portion-controlled meal delivery service, combined with walking, also helped Megan Tjelle, a nurse, lose 55 pounds.
Strength training has many longevity benefits and also helps you maintain muscle mass while losing fat. Many people BI interviewed, including Kirkeland and Tjelle, did strength training, even if they started off just walking.
Megan Tjelle
For Mae Suzuki, a YouTuber, working on her mindset was the key to breaking free from a binge-restrict cycle.
When she started visualizing her dream self and following the habits she imagined she would have, she lost 40 pounds over six months.
