10 Easy Ways To Safely Lose Weight

Adopting these easy practices will help you reduce your risk for serious health issues, become more energetic and seriously boost your mood.

How cool would it be to get on the path to achieving your best body? Summer is just around the corner, and many of my patients are asking me how they can safely lose weight … and keep it off … without losing their sanity! If you’re looking to lose weight, or get better at maintaining your weight, I have great tips for you. Adopting these easy practices will help you reduce your risk for serious health issues, become more energetic and seriously boost your mood. The best part? These are realistic goals that you can easily sustain long-term. Get ready to nourish your body and soul … no matter the season:

1. Control your portions.

It’s fun to pile your plate high with your favorite foods. But you have to manage how much you’re eating in addition to what you’re eating. A little cheat now and then isn’t the end of the world (Come on, think about holiday temptations … it happens!), but try to master portion control. Instead of eating until you feel stuffed, stop eating once you feel satisfied. Savor the moment and focus on the delicious flavors and textures.

2. Ditch the soda.

We get so focused on what we’re eating, we often overlook what we’re drinking. Sodas are loaded with sugar and calories (yes, even diet!). The sugars and artificial sweeteners lead to dangerous belly fat accumulation and overall weight gain. Reach for water, fresh fruit juice or a healthy tea instead.

3. Don’t ditch breakfast.

Eating a healthy breakfast is like fueling up an airplane before takeoff. I don’t know about you, but i’m not heading up into the clouds in a plane with only 1/8 of a tank of gas. Food is your energy source. If you’re going to take off and conquer your day, you need the fuel to propel you. Try these healthy and energizing breakfasts.

4. Get adequate sleep.

Don’t derail your efforts by forgetting the importance of sleep. Sleep deprivation contributes to weight gain and other serious conditions like depression and diabetes. Aim for a good 7-8 hours of sleep to protect your mental and physical health. 

5. Plan meals in advance.

Stocking your kitchen with healthy foods and snacks means you’ll always have something healthy at the ready. You’ll avoid making bad choices (take-out, fast food) that become very tempting when you have nothing else to eat. No post-meal guilt. No derailing your progress. You win.

6. Think before you eat.

Become a pro at mindful eating. Think before you eat! Will this meal nourish me? How will i feel afterward? Good? Energized? Sluggish? If there isn’t a benefit, eat something else.

7. Shop smart.

Here’s a trick my family and I stick to. Shop the perimeter of the grocery store. That’s where the fresh produce, lean proteins and healthy grains tend to live. The middle aisles tend to be populated by the boxed, canned and processed foods. At my house, we hardly have any foods that come in a box. Maybe some quinoa and low-sodium organic tomatoes, but we stick to fresh, whole and natural.

8. Eat natural, whole foods & healthy fats.

I love how easily we can add these healthy foods to our lives! Fruits, vegetables, nuts, seeds, fish, poultry and eggs are great examples. Cook with extra virgin olive oil or coconut oil to add a dose of healthy fat. The less processed the food, the better. 

9. Manage stress.

Stress causes weight gain and other serious issues (depression, heart disease, etc.), so finding your zen is crucial to losing and maintaining weight. Meditation, yoga and deep breathing are great stress-busters.

10. Exercise.

Devote 30 minutes every day to movement and exercise. Even moderate physical activity like a brisk walk will do the trick. Move with purpose throughout your day. Take the stairs instead of the elevator. Run around and play with your kids! Ride a bike instead of driving when you can (to run a close errand, go to a friend’s house, etc.). If you’re a senior (or just like the idea!), walk around your local mall to get your blood flowing. Just move as much as you can. Making positive lifestyle changes can be tough, but i’m rooting for you! Are you ready to take action? I hope you do because you’ll be on your way to feeling confident and at home in your own skin. You’ll transform into a healthier, happier you. You’ll feel nourished, energized and beautiful … inside and out. Leave a comment below to share your progress, ask a question or encourage the tribe! Make healthy living a part of every day. The light in me honors the light in you. Namaste. Dr. Nandi if you found this helpful and want to see more, join my newsletter community! (you’ll get access to some very helpful free ebooks when you sign up!)

Partha’s prescriptions

  • Trust yourself. Losing and maintaining your weight can be tough. Believe that you can do it. Lean on your tribe for support, but know that you can tackle this challenge.
  • Be kind to yourself. You are unique, and you’ll progress at your own rate. Be patient with yourself, and give yourself permission to improve your life at your own pace.
  • Be a health hero. The fact that you’re taking action and making your well-being a priority makes you a health hero! Get excited and celebrate the small successes along the way. You got this!

If you found this helpful and want to see more, join Dr. Nandi's newsletter Health Hero community!


Partha Nandi

Partha Nandi M.D., F.A.C.P is the creator and host of the medical lifestyle television show, “Ask Dr. Nandi”.

Related Articles

Leave a Reply

12 Comment threads
1 Thread replies
Most reacted comment
Hottest comment thread
13 Comment authors
debie SarahPiel canela lunaVasudevan BhattathirMelissa Rose RothschildJehochebed Gallo Recent comment authors
newest oldest most voted
Notify of
debie Sarah
debie Sarah

Thanks so much, at least I try 1, 2, and 10 . My my biggest problem is about the big berry. I how can I maintain a flat tummy.stomach?, Thank u.

Piel canela luna
Piel canela luna

Thank you so much
I am starting with stay focus in my portions and if I see different…

Vasudevan Bhattathir

this is one article that everybody must read and practice. for me this not a problem. for last 50 years I am keeping the same wt of 62 kg . we are pure vegetarians and we are taking count oil. .recently doctor told me to switch over rice barn oil .
Dr.Nandi your articles are always useful for everybody’s health very good article thank you.

Melissa Rose Rothschild

Great article , Dr. Nandi! Highly recommend your book, “Ask Dr. Nandi”! You are truly a gift to preventative medicine! Thank you.

Jehochebed Gallo
Jehochebed Gallo

Thanks for the very helpful tips. I’ll try to apply these. God bless.

Suzan Muhialdeen
Suzan Muhialdeen

Very good article with useful advices which help everyone to lose weight.
I noticed that eating slowly with enjoying the taste and flavours of the meal could help to eat smaller portions than if we eat faster, also i decrease using sugar as much as possible for example in tea or coffee and cooking our meals with Olive oil which is very healthy, finally i think eat everything with small portions and excersice is the key to lose weight.


Im not too bad at practising the suggested ways to get slim. The only problem is, I have issues with food in general. I hate most of it. I’ve got a limited diet, and that includes nibbling chocolate, not in great quantities, but it’s usually chocolate buttons. They are easy to swallow, when soft and don’t make me feel too full. I just never know what to eat. I have issues with food and rarely eat in public. I do exercise, I’m Vegetarian/Vegan, but I’m on a fair amount of medication. I have to take it to help me sleep as well. Thanks for the tips though. Very helpful guidance. I’m finding it a struggle to fight the fat as I get older due to lack of motivation, stamina, medication, depression and anxiety. But I will keep trying.


Thanks for sharing this educative article. a lot to learn from it.

Fran Merkh

My weight issues don’t govern my life. These issues are more than aggravating, they’re illusive denial. I’m the one who has to eat like a bird in order to lose pounds, impossible. I do fluctuate about 20 pounds less by :
Eating a small portion of nuts for breakfast, 4 glasses of water, coffee with stevia , cream, and coconut oil.
Eating nuts throughout day and coffee to curb cravings.
Lunch is protein with vegetables or eggs with cheese or cottage cheese.
Supper is protein and vegetables again. Tea and coffee.
If necessary one Dove square.
Or whip cream with melted Dove square.
Or crushed ice in cup with 1 juiced lemon or lime, add stevia to taste. Eat with spoon.
No more than 15-20 carbs a day. Snack can be dill pickles, olives, salami and hard cheese, boiled eggs.

Angeliki Anastasia

Thank you Dr. Nandi for your valuable advice!! When I was younger I was always depriving myself of all the delicious food, just so I can have a flat stomach and a flat belly,!! I was watching my family eat all this ambrosia food and I was only making happy my imagination but not my taste buds! We only have one life to live sooo I have decided to enjoy all the heavenly food but just like You advised Doctor, in smaller portions, with plenty of water with miracle lemon and exercise!! I do admit that I have some extra pounds, but I love my body because now I don’t have to sit and stare, I can also enjoy!! My new idea is to eat everything in balance! Thank you Dr. Nandi! 🙏🙏🙏