Weight loss: How to find what works for you

And behind it all is the unspoken pressure of beauty standards that equate thinness with worth. No wonder so many people feel caught in an exhausting cycle of diets, guilt and quick fixes.

But here’s the truth: your value has nothing to do with the number on a scale. Weight loss when pursued should be about health, energy, and confidence. So, let’s separate the myths from the facts.

We all know someone who eats whatever they want and never gains a pound. It’s tempting to think our metabolism is broken. While metabolism does vary, it’s only one piece of the puzzle. The bigger factors? Diet, activity, sleep, and stress.

The real trap is comparison. Instead of asking, “why don’t I look like them?” Try, “what choices make me feel healthier and stronger?” Diet culture thrives on quick fixes, 90-day challenges, juice cleansers, and promises to “drop 12 kg in 30 days.”

The reality? Safe, lasting weight loss usually means about 1kg per week. Crash diets, on the other hand, often backfire. They slow your metabolism, trigger binge eating and make weight regain more likely.

That doesn’t mean short challenges are useless. The trick is to see day 90 not as the finish line, but as the beginning of a longer story.

For many, exercise carries old baggage. Remember school PE classes? Running laps under a stopwatch, doing push-ups in front of everyone, or being picked last for team sports.

No wonder many grew up seeing fitness as punishment. That mindset often carries into adulthood. Gyms feel intimidating, and exercise is a reminder of what we’re “not doing enough of.”

But movement isn’t punishment for dessert. It’s a celebration of what your body can do.

Walking, swimming, dancing, gardening and even chasing your kids around the yard all count. Experts recommend 150 minutes of moderate activity a week, but how you get there is up to you.

When movement is fun, it stops being an obligation and becomes a gift.

You’ve probably noticed the hype around weight-loss drugs like semaglutide (popularly known as Ozempic). They’re everywhere, doctors’ offices, news headlines, and yes, your favourite celebrity. Here’s how they work: they slow down how fast your stomach empties, reduce sugar production, and help you feel full longer.

For people struggling with obesity or related conditions, they can be life-changing. But let’s be clear: they’re not magic. Without long-term lifestyle changes, balanced eating, movement, and better habits, the results often fade. Think of them as a support system, not a shortcut.

Intermittent fasting has become the buzzword of the decade. It can help some people reduce calorie intake. But it’s not magic. Juice cleanses and detox teas love to promise they’ll “flush toxins”.

But here’s the thing: your liver and kidneys already do that job wonderfully.

Here’s the bottom line: weight loss is deeply personal. The healthiest approach isn’t about perfection but progress. Small steps like walking more, swapping soda for water, or going to bed earlier add up over time.

Most importantly: your worth isn’t tied to your size, shape, or the number on a scale. Health is about energy, confidence and how fully you show up for life, not how closely you match society’s beauty ideals.

Carbs get a bad reputation, but here’s the truth: they’re your body’s main source of energy. Cutting them out entirely may work short-term, but it often leaves people drained and craving the very foods they’ve banned.

The real issue isn’t carbs, but which carbs. Whole grains, fruits, and vegetables provide energy, fibre, and nutrients. Refined carbs like white bread, candy, and soda spike blood sugar and add empty calories.

The same goes for sugar. Natural sugars in fruit or milk come packaged with nutrients, while added sugars in desserts and soft drinks pile on quickly. The goal isn’t to feel guilty about birthday cake; it’s to keep treats occasional instead of everyday staples, as you practice mindful eating.

No magic pill

Weight loss talk usually skips the less glamorous players, sleep and stress. But they matter a lot.

Lack of sleep messes with hunger hormones, making cravings stronger. Chronic stress triggers cortisol, which encourages fat storage, especially around the belly.

Balancing hormones doesn’t require expensive teas or “detox” programs. It starts with basics: 7–9 hours of sleep, consistent routines, and stress-reducing habits like journaling, meditation, or simply unplugging from your phone for a while.

It works because it shortens the eating window, not because certain hours “burn fat.” Some people love it and find it easy to follow.

Others find it restrictive. The best eating pattern is the one you can live with long term. The goal is to provide your body with adequate nutrients to facilitate normal functioning of the body.

Think long-term, how sustainable is intermittent fasting? Can you do it for the next 6 months, 2 years, 10 years?

Sure, fresh juice can be a healthy addition, but replacing meals with juice alone isn’t sustainable. If you enjoy it, drink it, but don’t expect it to erase unhealthy habits. Eat a balanced diet in the right proportions, and your health will align itself.

Wanjiku Njenga is a consultant dietitian, Department of Dietetics at Aga Khan University Hospital, Nairobi