Struggling to lose weight can feel frustrating, especially when it seems like you’re doing everything right and nothing’s changing. Maybe you’ve tried cutting calories, skipping carbs, or jumping into intense workouts, but your energy’s low and results are slow.

Here’s the thing: a lot of weight loss advice out there misses the mark because it focuses on quick fixes or one-size-fits-all plans. Real, sustainable progress starts when you stop chasing every trend and start making smart, practical shifts.

1. Choose a plan you actually believe in

If you’re constantly starting and stopping diets, it’s often because you’re not on the right plan for you. The best plan? One you trust, believe in, and can stick to without dreading every meal.

A good example is the 10-day detox at Karien CSN. It’s not about starving yourself or overhauling your entire life; it’s about resetting your system. You’ll give your body a clean break so it can recalibrate and shift into weight-loss mode. And because it’s short and structured, it gives people a quick win early on, which builds momentum.

If you don’t believe in the plan, you won’t follow it. And if you don’t follow it, it doesn’t matter how “good” it is on paper.

2. Don’t underestimate small wins

Weight loss isn’t about huge overnight changes. The people who succeed are the ones who start small and stay consistent.

Think:

• Swapping sugar in your tea for a natural sweetener
• Choosing the stairs instead of the lift
• Eating a proper breakfast so you’re not raiding the fridge at 10 pm

These might not feel like major moves, but they compound. One solid choice leads to another. It also builds trust in yourself, which is huge when motivation dips.

3. Eat enough, especially protein and fibre

One of the biggest mistakes people make when trying to lose weight is eating too little. That low-energy, foggy-brain feeling? That’s your body asking for real fuel.

Protein helps you feel fuller for longer, supports lean muscle, and prevents that blood sugar crash. Fibre slows digestion and keeps cravings in check. If your meals are mostly carbs and low-fat options, you’re likely going to feel hungry an hour later and reach for snacks.

You don’t have to track every macro, but aim to have protein and fibre in every meal, even if it’s just some lentils in your soup or an egg with your toast.

4. Don’t train like a maniac – move smarter

You do not need to be smashing 6 gym sessions a week to lose weight.

In fact, pushing yourself too hard can backfire. You get exhausted, your body holds onto fat, and your appetite ramps up to compensate.

Instead of going all-in on intense workouts, try this approach:

• Prioritise walking – it’s underrated but incredibly effective
• Do strength training 2–3 times a week to build muscle and boost metabolism
• Add movement into your day – standing up more, stretching, house chores, anything

Think of exercise as support for your weight loss, not the main driver.

5. Set real goals, not fantasy ones

It’s easy to set vague goals like “lose 10kg” or “get toned.” But what does that actually mean day to day?

Better goals are about actions. Think:

“I’ll prep my lunches this week”

“No snacks after dinner for 5 days”

“Walk 30 minutes every morning”

These are things you control. And when you follow through, you build evidence that you can stick to a plan. That’s where real momentum comes from, not the number on the scale.

Also, be honest about your timeline. If it took 6 years to gain the weight, it’s not going to vanish in 6 weeks. That’s not defeatist, that’s realistic.

6. Watch your weekend mindset

Weekends are where progress often unravels. You might stick to your plan Monday to Friday, then let loose on Saturday and Sunday, and suddenly you’re back at square one every Monday.

The fix isn’t to “never have fun” or eat salad at every party. It’s about managing the middle.

• Plan your weekend meals just like weekdays
• Don’t skip meals to “save calories” – it backfires
• Have treats, but keep them intentional instead of mindless

You can still enjoy weekends without turning them into a food free-for-all. Consistency beats perfection every time.

7. Track your patterns, not just your weight

Scales only tell one part of the story. Your weight can change depending on hormones, stress, salt intake, or how much water you drink. What matters more is patterns. Are your clothes fitting differently? Are you sleeping better? Do you have more energy?

Keeping a journal (even just quick notes on your phone) about your sleep, mood, energy, and cravings can show progress you’d otherwise miss. And when progress slows, these notes can help you spot what changed.

If nothing changes, change your approach

Weight loss isn’t about willpower. It’s about systems. If your current setup isn’t giving you results, or is making you miserable, it’s time to adjust.

That could mean:

• Getting support from someone who knows what they’re doing
• Switching your meal plan to something more balanced
• Prioritising sleep instead of late-night workouts
• Letting go of the idea that weight loss has to be hard to be working

No one gets it perfect from the start. The real progress happens when you notice what’s not working and tweak it, instead of quitting altogether.

Give yourself time. Stick to the basics. Choose a plan you believe in. And remember, slow progress is still progress, especially when it lasts.