6 evidence-based habits for healthy weight loss

Losing weight isn’t about restriction — it’s about sustainable changes that support your metabolism, energy, mood, and overall health. The need for a national focus on lifestyle is underscored by the Healthy Ireland Survey, which reports that almost half (40%) of people in Ireland have a medically diagnosed long-term health condition [1].

At Everwell, we support clients in making realistic lifestyle adjustments that go far beyond calories, embracing the full picture of wellness.

Here are six key habits, grounded in science, that can support healthy, sustainable weight loss — and help you feel better in body and mind.

1. Prioritise protein at every meal

Protein is essential for healthy fat loss [2]. It reduces hunger, boosts fullness, preserves muscle mass, and even increases calorie burn through digestion (known as the thermic effect of food) [3].

How to include it: Clinical trials show that consuming more protein than the RDA can enhance weight loss and preserve fat-free mass [4]. Aim for high-protein foods like eggs, lean meats, Greek yoghurt, fish, tofu, legumes, and protein-rich snacks.

2. Fill up on fibre-rich foods

Fibre keeps you fuller for longer, stabilises blood sugar, supports digestion, and feeds your gut bacteria — all of which support long-term weight regulation [5].

How to include it: Choose vegetables, fruit with skin, beans, whole grains, nuts, and seeds. The HSE (Health Service Executive) advises basing meals on plenty of vegetables, salad, and fruit, aiming for 5 to 7 servings a day [6]. The UK Government guidelines recommend increasing dietary fibre intake to 30g a day for adults [7].

3. Cut back on ultra-processed foods & added sugar

Highly processed foods often contain hidden sugars, refined carbs, and artificial additives that increase cravings, encourage fat storage, and contribute to chronic inflammation [8].

How to reduce it: Focus on cooking with whole, fresh ingredients. The HSE Food Pyramid strongly recommends limiting foods and drinks high in fat, sugar, and salt (the 'Top Shelf') to no more than once or twice a week maximum [6].

4. Move your body daily (non-exercise activity)

It’s not just about the gym. Non-exercise activity thermogenesis (NEAT) — movement like walking, standing, and fidgeting — burns significantly more calories throughout the day than short bursts of intense exercise alone [9].

How to include it: Take short walks after meals, take the stairs, walk while taking calls, or set a timer to stand up every hour. Aim for at least 30 minutes of moderate activity daily [10].

5. Hydrate, hydrate, hydrate

Water plays a vital role in every bodily function, including hunger, metabolism, and energy [11]. Even mild dehydration can make you feel hungrier and more fatigued [12].

 How to stay hydrated: Aim for 1.5–2 litres of water per day [13]. Start your day with a glass of water, and carry a bottle with you throughout the day. Herbal teas and sparkling water also count.

6. Sleep & mindful eating matter

Sleep deprivation increases cravings, reduces willpower, and alters hunger hormones (ghrelin and leptin), making weight management more difficult [14]. Mindful eating — slowing down, paying attention to hunger/fullness cues — can reduce overeating and improve your relationship with food [15].

How to support these habits:

• Prioritise 7–9 hours of quality sleep per night [16].

• Eat slowly, without distractions (TV/phone), and tune into how your body feels during and after meals.

Final thoughts

At Everwell, we believe weight loss should be rooted in respect, science, and sustainability — not shame or starvation. We support our clients with evidence-based medical guidance, lifestyle coaching, and tools that consider nutrition, movement, sleep, gut health, hydration, and more through our clinician-led programme.

Every body is different, and every journey is personal — but these six core habits are a powerful place to start.

Ready to Start Your Journey?

Join Everwell’s online, clinician-led programme, in partnership with Unislim, and receive personalised support for real, lasting change. 👉 Contact Us or Learn More about our holistic weight loss programme.

References

1. Department of Health. (2023). Healthy Ireland Survey 2023: Summary Report.

2. Paddon-Jones, D., et al. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5), 1558S-1561S.

3. Westerterp, K. R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1(1), 5.

4. Leidy, H. J., et al. (2015). The effects of consuming a high-protein diet (40% energy) are comparable to those of a normal-protein diet (20% energy) with an acute 25% energy deficit to suppress appetite and maintain lean mass. The American Journal of Clinical Nutrition, 101(4), 794-802.

5. Makki, K., et al. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 23(6), 705-715.

6. Health Service Executive (HSE). (2023). The Food Pyramid.

7. Scientific Advisory Committee on Nutrition (SACN). (2015). Carbohydrates and Health. Public Health England.

8. Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.e3.

9. Levine, J. A. (2002). Nonexercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism, 16(4), 679-702.

10. World Health Organization (WHO). (2020). Physical activity guidelines.

11. Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458.

12. Benton, D., et al. (2013). Mild dehydration: a risk factor for impaired cognitive performance and mood. Nutrition Reviews, 71(Suppl 1), S45-S53.

13. Institute of Medicine (IOM). (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. The National Academies Press.

14. Taheri, S., et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62.

15. Kristeller, J. L., et al. (2014). Mindfulness-based eating awareness training (MB-EAT) for binge eating: a randomized clinical trial. Mindfulness, 5(3), 282-293.

16. National Sleep Foundation. (2022). How Much Sleep Do You Really Need?