You have used an ideal weight calculator and now you know your target range. The next question is obvious: how do you actually get there? The internet is flooded with quick fixes, detox teas, and 30-day transformations, but most of these approaches fail. Research shows that 80% of people who lose weight regain it within a year.
This guide is different. It focuses on evidence-based strategies that create lasting change. No crash diets, no extreme restrictions, no unsustainable workout routines. Just practical steps you can implement starting today.
Step 1: Know Your Numbers
Before changing anything, you need to understand where you are and where you want to be. Flying blind is why most weight loss attempts fail.
Calculate Your Ideal Weight Range
Use our Ideal Weight Calculator to find your target range. Remember: it is a range, not a single number. Different formulas give different results, and that is okay. The healthy zone for a 5'5" woman might span 117-145 pounds depending on body frame and muscle mass.
Calculate Your Calorie Needs
Your body burns a certain number of calories each day just existing (your BMR) plus calories from activity (your TDEE). To lose weight, you need to eat less than your TDEE. Use our Calorie Calculator to find your numbers.
The golden rule: Create a deficit of 300-500 calories per day. This translates to 0.5-1 pound of fat loss per week. Larger deficits lead to muscle loss, metabolic slowdown, and inevitable rebounds.
Know Your Current Weight and Set a Timeline
Weigh yourself at the same time each day (morning, after using the bathroom, before eating) and track the weekly average. Day-to-day fluctuations of 2-5 pounds are normal due to water retention, hormones, and digestion.
| Weight to Lose | Realistic Timeline | Notes |
|---|---|---|
| 5-10 lbs | 5-10 weeks | Often water weight initially |
| 10-20 lbs | 3-5 months | Steady progress expected |
| 20-30 lbs | 5-8 months | May need diet breaks |
| 30-50 lbs | 8-14 months | Slower pace preserves muscle |
| 50+ lbs | 12-18+ months | Medical supervision recommended |
Step 2: Optimise Your Nutrition
Exercise gets most of the attention, but nutrition drives 80% of weight loss results. You cannot out-train a poor diet.
Create a Sustainable Calorie Deficit
Eating 300-500 calories below your TDEE is the sweet spot. For most women, this means eating somewhere between 1,400-1,800 calories per day, depending on size and activity level.
Warning: Never eat below your BMR (typically 1,200-1,500 calories) for extended periods. This slows metabolism, triggers muscle loss, and sets you up for regaining everything once you return to normal eating.
Prioritise Protein
Protein is the most important macronutrient for weight loss. It:
- Preserves muscle mass during a calorie deficit
- Increases satiety - you feel fuller longer
- Has a high thermic effect - your body burns more calories digesting protein than carbs or fat
Target: 0.7-1 gram of protein per pound of body weight. For a 150-pound woman, that is 105-150 grams daily.
| Protein Source | Protein per 100g | Calories |
|---|---|---|
| Chicken breast | 31g | 165 |
| Greek yogurt (non-fat) | 10g | 59 |
| Eggs (2 large) | 13g | 155 |
| Salmon | 25g | 208 |
| Lentils (cooked) | 9g | 116 |
| Cottage cheese | 11g | 98 |
Fill Up on Fibre and Volume
High-volume, low-calorie foods let you eat satisfying portions without blowing your calorie budget. Vegetables, fruits, salads, and soups are your allies. A massive bowl of salad with grilled chicken can be 400 calories while a small fast food burger exceeds 500.
Stay Hydrated
Thirst is often mistaken for hunger. Drinking water before meals reduces calorie intake by 75-90 calories per meal on average. Calculate your needs with our Water Intake Calculator and learn more about how water supports weight loss.
Plan and Prep
People who plan meals lose more weight than those who wing it. Spend 1-2 hours each week:
- Planning your meals for the week
- Creating a shopping list
- Prepping ingredients or full meals
- Portioning snacks into containers
Step 3: Move Your Body Strategically
Exercise accelerates progress, improves body composition, and makes maintaining your ideal weight easier. But not all exercise is created equal for weight loss.
Prioritise Strength Training
Lifting weights should be your number one exercise priority. Why?
- Builds and preserves muscle: During a calorie deficit, your body can break down muscle for energy. Strength training signals your body to keep the muscle
- Increases metabolism: Muscle burns more calories at rest than fat. More muscle means a higher BMR
- Shapes your body: The "toned" look everyone wants comes from muscle. Cardio alone creates a smaller but soft physique
- Improves bone density: Especially important for women to prevent osteoporosis
Minimum effective dose: 2-3 strength training sessions per week, 30-45 minutes each, targeting all major muscle groups.
Add Moderate Cardio
Cardio supports heart health and burns additional calories, but does not need to be extreme. Excessive cardio can increase cortisol (a stress hormone that promotes fat storage) and increase appetite.
Effective approaches:
- Walking: 7,000-10,000 steps daily is excellent for weight loss
- LISS (Low-Intensity Steady State): 30-45 minutes of easy cardio 2-3 times per week
- HIIT: 1-2 short sessions (15-20 minutes) per week for time efficiency
Increase Daily Movement (NEAT)
Non-Exercise Activity Thermogenesis (NEAT) - the calories you burn through daily activities - can account for 200-600 calories per day. Small changes add up:
- Take the stairs instead of the lift
- Park further away from entrances
- Stand while working when possible
- Walk during phone calls
- Do household chores actively
Step 4: Master Your Mindset
The mental game determines long-term success. Many women self-sabotage not because they lack knowledge, but because of mindset traps.
Focus on Habits, Not Outcomes
Instead of obsessing over the scale, focus on behaviours you can control:
- Did I hit my protein goal today?
- Did I drink enough water?
- Did I move my body?
- Did I get enough sleep?
Stack enough good days together and results follow automatically.
Expect Non-Linear Progress
Weight loss is never a straight line down. You will have weeks where the scale does not budge despite doing everything right. Hormonal fluctuations, water retention, and metabolic adaptation all play a role. Trust the process and focus on the trend over weeks and months, not daily weigh-ins.
Practice Self-Compassion
One bad meal does not ruin your progress. One bad day does not undo weeks of effort. The difference between people who succeed and those who fail is what happens after a slip-up. Successful people acknowledge it, learn from it, and get back on track immediately. They do not spiral into "I've already messed up, might as well keep eating."
Redefine Success
Reaching a number on the scale is a shallow goal. Deeper motivations sustain you through difficult times:
- Having energy to play with your children
- Feeling confident in your body
- Reducing health risks
- Moving without pain
- Being a healthy role model
Step 5: Support Your Body
Weight loss is a stress on your body. Support it properly to avoid burnout, plateaus, and health problems.
Prioritise Sleep
Sleep deprivation increases ghrelin (hunger hormone), decreases leptin (fullness hormone), reduces willpower, and impairs recovery from exercise. Research shows that people who sleep less than 6 hours per night lose 55% less fat during a calorie deficit compared to those getting 7-8 hours.
Target: 7-9 hours of quality sleep per night. See our guide on calming an overactive mind at night if you struggle with sleep.
Manage Stress
Chronic stress elevates cortisol, which promotes fat storage (especially around the belly), increases cravings for high-calorie foods, and disrupts sleep. Find stress management techniques that work for you: meditation, yoga, walking, journaling, or simply taking breaks. Our mindfulness exercises can help.
Take Diet Breaks
If you have been in a calorie deficit for more than 12-16 weeks, consider a 1-2 week "diet break" at maintenance calories. This helps reset hunger hormones, restore metabolism, and provide mental relief. It is not cheating - it is strategic.
Step 6: Adjust as You Progress
Your body adapts to your new weight and eating patterns. What worked at the beginning may not work forever.
Recalculate Every 5-10 Pounds
As you lose weight, your calorie needs decrease. A 180-pound woman burns more calories than a 160-pound woman. Recalculate your TDEE using our Calorie Calculator as you progress and adjust your target accordingly.
When Progress Stalls
Plateaus are normal but frustrating. If the scale has not moved in 2-3 weeks despite consistent effort:
- Audit your tracking: Are you weighing food? Counting cooking oils? Including sauces?
- Check exercise calories: Do not eat back all exercise calories - fitness trackers overestimate by 20-30%
- Increase protein: If below 0.7g per pound, bumping it up often breaks plateaus
- Add movement: Increase daily steps by 2,000
- Reduce by 100-150 calories: Only if the above do not work
Learn more about why weight loss stalls even in a calorie deficit.
Common Mistakes to Avoid
- Cutting calories too drastically: Leads to muscle loss, metabolic adaptation, and bingeing
- Ignoring strength training: Results in a "skinny fat" appearance
- Relying on motivation: Motivation fades; systems and habits persist
- Comparing to others: Genetics, age, history, and hormones all differ. Your journey is your own
- Expecting perfection: Progress, not perfection, gets results
- Neglecting protein: The single biggest dietary mistake for weight loss
- Overdoing cardio: More is not always better
What Happens When You Reach Your Ideal Weight?
Reaching your goal is just the beginning. Maintenance requires ongoing attention:
- Gradually increase calories to maintenance level (add 100-200 calories per week)
- Continue strength training to maintain muscle mass
- Keep weighing yourself weekly to catch any creep early
- Maintain healthy habits - the behaviours that got you there keep you there
Research shows that people who maintain their weight loss share common traits: regular exercise, consistent eating patterns (including breakfast), self-monitoring through weighing, and catching small gains early before they become large gains.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any weight loss programme, especially if you have underlying health conditions.
Frequently Asked Questions
How long does it take to reach your ideal weight?
At a safe rate of 0.5-1 pound per week, it depends on how much you need to lose. Losing 20 pounds takes roughly 5-10 months. Faster loss often leads to muscle loss and rebounds. Patience and consistency yield lasting results.
What is the healthiest way to lose weight?
The healthiest approach combines a moderate calorie deficit (300-500 calories), adequate protein intake (0.7-1g per pound), strength training 2-3 times weekly, sufficient sleep (7-9 hours), stress management, and gradual sustainable changes rather than extreme dieting.
Why am I not losing weight even in a calorie deficit?
Common reasons include underestimating calorie intake, overestimating exercise calories, water retention masking fat loss, metabolic adaptation, inadequate sleep, high stress, or hormonal factors. Track accurately for 2-3 weeks before adjusting your approach.
Should I do cardio or weights to reach my ideal weight?
Both, but prioritise strength training. Weights build muscle which increases your metabolism and improves body composition. Cardio supports heart health and burns calories. A combination with strength training 2-3 days and moderate cardio is optimal.
Can I reach my ideal weight without exercise?
Yes, weight loss is primarily driven by calorie deficit through diet. However, exercise helps preserve muscle, boosts metabolism, improves mood, and leads to better body composition. Diet-only approaches often result in losing muscle along with fat.
