Weight Loss – How to Achieve Lasting Results? Tips from a Nutritionist!

This story comes from our archives, from a time when FunTastyQ Fit was still called Geneto Lifestyle. We keep our older stories on file—our product has a long history.

How can you achieve weight loss that actually lasts? It’s absolutely possible! But to do so, you need to forget about crash diets and extreme methods, which often lead to regaining the weight you lost. Sooner or later, most people realize that the key to lasting weight loss lies in a lifestyle change. 

The Key to Lasting Weight Loss – A LIFESTYLE CHANGE

The key to successful weight loss and maintaining your new weight is a gradual lifestyle change—healthy eating, regular exercise, adequate sleep, and stress management. At the start of this journey, the Geneto Lifestyle app can serve as your guide. It’s based on science-backed Nordic dietary recommendations, and its meal plans adapt to each person’s individual needs and goals.

How to Start Losing Weight Healthily?

Weight Loss Through an Energy Deficit When the body takes in fewer calories than it burns, weight is lost. The Geneto Lifestyle app helps you create a reasonable energy deficit—a maximum of 500–600 kcal, though 200–300 kcal is optimal. Yes, your weight will drop more slowly this way, but at this pace, your body can adapt to the changes more effectively. Plus , it doesn’t test your willpower, and the results are more sustainable! Set realistic goals! Healthy weight loss is 0.5–1 kg per week (about 2–4 kg per month). The app helps you set up a plan at a suitable pace and gives you an overview of when you might reach your goal. Meeting Your Nutritional Needs It’s important to eat at least 1,550 kcal per day to get all the necessary vitamins and minerals. The meal plans in the Geneto Lifestyle app cover all basic nutritional needs, except for vitamin D, which is recommended as a supplement during the darker months. 

If you eat below your basal metabolic rate and don’t get enough nutrients from food, you generally won’t lose weight. Your body will start conserving its existing fat reserves, and your metabolism will slow down to conserve energy. Find your WHY! Motivation is the foundation of successful weight loss, but to achieve it, you need to find a compelling reason that will push you forward during tough times.

Ask yourself WHY? 

• Why do I really want to lose weight? 
• What will this give me in the big picture?

Here, you can use the 5 Whys method, asking yourself “why” each time until you get to the root cause of the problem. A compelling reason might sound something like this: “I want to have the stamina to play with my kids” or “I want to have more energy to pursue my favorite hobby” or, for example, this “I’d like to live a longer, healthier life.” Write these down clearly and keep them in front of you at all times—this is your main motivation! Take the time to think this through carefully!

Weight Loss Strategy

To start, you should get the basics straight (link) and then choose a strategy that works for you. There are two options:

• Follow a meal plan that accounts for an energy deficit and adheres to the principles of healthy eating.
• The food diary method—you can add your own meals and analyze on the fly whether your menu is balanced.

With the Geneto Lifestyle app, you can do both. 

Factors That Support Weight Loss

In addition to diet, weight loss is also supported by: ✓ Adequate sleep—7–9 hours per day. Good sleep helps regulate hunger-controlling hormones such as leptin and ghrelin. ✓ Regular exercise—at least 30 minutes a day. Combine aerobic exercise (e.g ., walking, cycling) with strength training to boost your metabolism and build muscle. ✓ Stress management – quality time with loved ones, a favorite hobby, relaxation techniques such as breathing exercises, yoga, meditation, or spending time in nature. Stress increases cortisol levels, which can promote fat storage. Take the first step and get started! Once your goals and plan are in place—it’s time to take action! In most cases, if your weight-loss plan is well thought out, it will soon become a natural part of your daily life. If you feel like you’ve gotten ahead of yourself and your new habits are harder to stick to than you initially thought, slow down a bit. Be patient and consistent. It’s important to do things at your own pace, but consistently—sooner or later, you’ll reach your desired results! Stay healthy! Nutritionist Astrit Kreutzwald