Lose Weight Slowly but Surely: A Sustainable Approach to Long-Term Success

Losing weight does not have to be painful, extreme, or rushed. In fact, slow and steady weight loss is one of the most effective and sustainable ways to improve your health and feel better in your body. By moving a little more and paying closer attention to what you eat—without deprivation—you can build healthy habits that last. The key word here is patience.

Below are practical tips shared by a sports coach and a fitness professional to help you lose weight gradually and safely.

1. Start Slowly and Adjust Your Diet Gradually

Diet and weight loss are closely linked. According to sports coach Ludovic Doyer, many people who want to lose weight immediately start intense gym training. However, the ideal approach is to begin gently, with regular workouts spaced out by proper recovery time.

Your body needs time to adapt to both cardiovascular and muscular effort.

Starting slowly:

• Reduces the risk of injury

• Prevents excessive muscle soreness

• Encourages consistency

At the same time, it is important to adopt healthy eating habits. When you start exercising regularly, your body needs proper nutrition to avoid deficiencies. Eating balanced meals helps support energy levels, recovery, and long-term weight loss.

2. Water Sports: Powerful Allies for Weight Loss

Physical trainers recommend combining gym workouts with water-based sports such as:

• Swimming

• Aquabiking

• Coastal walking (longe-côte)

Osteopath Caroline Bonnière explains that water sports perfectly complement gym-based or high-impact activities. They are gentler on the joints and help reduce the risk of injury.

According to Joëlle Joly, a Sport Health instructor, swimming is particularly effective because:

• It burns a significant number of calories

• It engages nearly all muscle groups

• It improves endurance and muscle tone

Water sports are ideal for people who want to lose weight while protecting their joints.

3. Lose Weight Gradually, Week After Week

With three exercise sessions per week and a balanced diet, a person can typically expect:

• 500 g to 1 kg (1–2 lbs) of weight loss in the first month

• 200 to 400 g (0.4–0.9 lbs) per week afterward

People with more weight to lose may see faster initial results, while those aiming to lose just a few kilos may progress more slowly. This is completely normal.

As Ludovic Doyer explains, body shape does not change overnight. The body needs time to adapt, which can sometimes discourage beginners expecting quick results.

The best strategy is to adjust your diet without restriction, ensuring you lack nothing nutritionally. Consulting a nutritionist or dietitian can be helpful. Over time, your body naturally finds balance between physical effort and proper nutrition.

Real-Life Story: Getting Back into Sports to Lose Weight

Aurélia is an active mother who, until early 2017, had little interest in sports. That changed when her son asked her to join him.

She decided to stop postponing and take action.

Aurélia made the decision to tackle her 40 extra kilograms, step by step, through movement and lifestyle changes. Her journey shows that motivation can start anywhere—and at any time.

Sport and Weight Loss: A Long-Term Commitment

“I want to lose weight, but I can’t.”
This is a common feeling. Weight loss and physical activity are both complex topics—and combining them can feel overwhelming.

That’s why health professionals such as doctors, dietitians, and sports coaches agree on one thing: success comes from consistency, patience, and realistic goals, not quick fixes.

Conclusion

Losing weight slowly but surely is one of the healthiest ways to achieve lasting results. By starting gently, choosing joint-friendly activities, eating a balanced diet, and staying patient, you give your body the time it needs to adapt and thrive. Sustainable weight loss is not about suffering—it’s about building habits you can maintain for life.

Medical and Scientific Sources

• World Health Organization (WHO) – Healthy Diet and Physical Activity

• National Institutes of Health (NIH) – Weight Management

• Centers for Disease Control and Prevention (CDC) – Losing Weight Safely

• Harvard T.H. Chan School of Public Health – Healthy Weight Loss

• European Society for Clinical Nutrition and Metabolism (ESPEN)