The Most Successful Weight Loss Strategies: Techniques That Yield Results

Choose the weight loss strategies you think is the most successful!

Author: Gregor Krambs
Updated on Apr 8, 2024 06:17
Welcome to StrawPoll, your ultimate destination for all things ranked! Are you tired of trying countless weight loss strategies only to be left disappointed? Well, look no further! We've gathered thousands of opinions to bring you an exclusive ranking of the most successful weight loss strategies! It's time to ditch the fad diets and embrace the methods that truly work. Cast your vote now and let your voice be heard, or feel free to suggest a missing option. Discover which techniques have helped others shed those pesky pounds and transform their lives. So, what are you waiting for? Dive into the world of effective weight loss and find the perfect strategy tailored to your unique journey. Happy voting!

What Are the Most Successful Weight Loss Strategies?

  1. 1
    Consuming fewer calories than you burn is one of the most effective ways to lose weight. Reducing calorie intake helps create a calorie deficit, which is necessary to lose weight.
    Calorie restriction is a weight loss strategy that involves reducing the overall number of calories consumed per day. It is based on the principle that consuming fewer calories than the body needs will result in weight loss. Calorie restriction is often combined with a balanced diet and increased physical activity to maximize its effectiveness.
    • Daily calorie intake: Typically involves reducing daily calorie intake by 20% to 40% of normal or recommended levels.
    • Nutritional balance: Emphasizes consuming balanced meals with adequate protein, carbohydrates, fats, vitamins, and minerals.
    • Portion control: Requires portion control to ensure calorie intake remains within the reduced limit.
    • Meal planning: May involve meal planning to structure and monitor calorie intake.
    • Food choices: Encourages choosing nutrient-dense foods that provide satiety and essential nutrients within the limited calorie allowance.
  2. 2
    Exercise helps burn calories, build muscle, and improve overall health. Incorporating regular exercise into your weight loss plan can help you lose weight and keep it off.
    Regular exercise is a weight loss strategy that involves engaging in physical activity on a consistent basis. It typically includes various forms of cardiovascular exercise, strength training, and flexibility exercises.
    • Frequency: Engaging in exercise at least 5 days a week
    • Duration: 30 minutes to 1 hour per session
    • Intensity: Moderate to vigorous intensity, depending on individual fitness levels
    • Types of exercise: Cardiovascular exercises (e.g., walking, running, cycling), strength training (e.g., weightlifting, resistance training), flexibility exercises (e.g., yoga, stretching)
    • Benefits: Increased calorie burning, improved cardiovascular health, enhanced muscle strength and tone, improved flexibility, stress reduction, improved mood and mental well-being
  3. 3
    Portion control
    S. Bollmann · Attribution
    Eating smaller portions can help reduce calorie intake and aid in weight loss. Measuring food portions and using smaller plates can help you control your portions.
    Portion control is a weight loss strategy that involves managing the size and quantity of food portions consumed during meals and snacks. It focuses on moderating calorie intake by portioning out meals in appropriate sizes.
    • 1: Helps control calorie intake
    • 2: Does not restrict any food groups
    • 3: Emphasizes balanced and nutritious meals
    • 4: Encourages mindful eating
    • 5: Can be adapted to different dietary preferences or restrictions
  4. 4
    Drinking water before meals can help you feel fuller and reduce the amount of food you eat. Water is also essential for the body’s metabolic processes.
    Drinking water is a weight loss strategy that involves increasing water intake as a means to aid in weight reduction. It is a simple and natural approach that is often recommended by healthcare professionals and nutritionists.
    • Hydration: Drinking water helps in maintaining proper hydration levels, which is essential for overall health and weight management.
    • Appetite suppression: Water can help curb appetite and reduce caloric intake when consumed before meals.
    • Metabolism boost: Research suggests that drinking water can temporarily boost metabolism, aiding in calorie burning.
    • Calorie-free: Water is calorie-free, making it an ideal beverage choice for weight loss purposes.
    • Lack of sugar: Water does not contain any added sugars or sweeteners, making it a healthy alternative to sugary drinks.
    Drinking water in other rankings
  5. 5
    Keeping track of what you eat can help you identify problem areas in your diet and make necessary adjustments to help you lose weight.
    Tracking food intake is a weight loss strategy that involves keeping a record of the types and quantities of food consumed on a regular basis. This approach aims to create awareness of eating habits, provide insight into calorie intake, and ultimately help individuals make better food choices for weight management.
    • Accuracy: Allows users to log and track food accurately.
    • Portion Control: Helps users to measure food portions precisely.
    • Calorie Counting: Enables users to calculate daily calorie intake.
    • Nutrient Tracking: Allows users to monitor their intake of various nutrients.
    • Meal Planning: Enables users to plan their meals in advance based on their goals.
  6. 6
    Eating whole, unprocessed foods like fruits, vegetables, and lean proteins can help reduce calorie intake and provide essential nutrients for the body.
    Eating whole foods is a weight loss strategy that focuses on consuming unprocessed, natural foods in their most natural state. The emphasis is on consuming food in its whole form, avoiding added sugars, artificial ingredients, and refined grains. The creator of this strategy is not attributed to one specific individual as it has been promoted and advocated by various health experts and nutritionists. Here are ten important specifications about eating whole foods:
    • Nutrient-dense: Whole foods provide a wide range of essential nutrients, vitamins, and minerals.
    • High in fiber: Whole foods are typically rich in dietary fiber, which aids digestion and promotes satiety.
    • Low in added sugars: Whole foods naturally contain minimal amounts of added sugars, reducing excessive calorie intake.
    • Promotes natural weight loss: By focusing on whole foods, it encourages a balanced diet and portion control, supporting sustainable weight loss.
    • Supports overall health: Eating whole foods can improve overall health by reducing the risk of chronic diseases and promoting optimal body functioning.
  7. 7
    Sugary drinks like soda and juice can be high in calories and contribute to weight gain. Drinking water, tea, or coffee without added sugar can help reduce calorie intake.
    Avoiding sugary drinks is a weight loss strategy that focuses on eliminating or reducing the consumption of beverages that contain added sugars. This includes soda, fruit juices, energy drinks, and sweetened coffees or teas. By cutting out or limiting sugary drinks, individuals can significantly reduce their overall calorie intake and promote weight loss.
    • Calorie reduction: Eliminating sugary drinks can lead to a significant reduction in daily calorie intake.
    • Blood sugar control: Avoiding sugary drinks helps regulate blood sugar levels and reduces the risk of insulin resistance and diabetes.
    • Hydration: Water and unsweetened beverages can be consumed instead to maintain proper hydration.
    • Reduced sugar cravings: Eliminating sugary drinks can help decrease cravings for sweets and contribute to healthier eating habits.
    • Weight loss: Cutting out sugary drinks can aid in weight loss efforts.
  8. 8
    Lack of sleep can disrupt the body’s metabolic processes and contribute to weight gain. Getting enough sleep can help regulate metabolism and aid in weight loss.
    The 'Getting enough sleep' weight loss strategy emphasizes the importance of getting sufficient sleep each night to support overall health and aid in weight loss. This strategy recognizes that inadequate sleep can disrupt hormonal balance, increase appetite, and negatively impact metabolism, ultimately hindering weight loss efforts.
    • Recommended sleep duration: 7-9 hours per night
    • Consistent sleep schedule: Going to bed and waking up at the same time every day
    • Creating a sleep-friendly environment: Eliminating distractions, ensuring comfort, and maintaining a quiet and dark room
    • Avoiding caffeine and stimulants: Especially close to bedtime
    • Limiting electronic device usage before bed: To promote relaxation and reduce exposure to blue light
  9. 9

    Managing stress

    Weight Loss Institute
    High stress levels can contribute to weight gain by increasing cortisol levels in the body. Engaging in stress-reducing activities like meditation, yoga, or exercise can help reduce stress and aid in weight loss.
    Managing stress is a weight loss strategy that focuses on reducing and managing stress levels to promote healthy weight loss. Stress can often lead to emotional eating and hinder weight loss progress, so learning how to effectively manage stress is essential for long-term success.
    • Identification: Recognize the causes and sources of stress in your life
    • Stress Reduction Techniques: Learn and practice relaxation techniques like deep breathing, meditation, and yoga
    • Time Management: Improve organization and time management skills to reduce stress related to deadlines and commitments
    • Physical Activity: Engage in regular exercise to release endorphins and reduce stress hormone levels
    • Healthy Coping Mechanisms: Develop healthy coping mechanisms, like journaling or talking to a therapist, to manage stress instead of turning to food
  10. 10

    Seeking support

    Evelyn Tribole and Elyse Resch
    Having support from friends, family, or a weight loss group can help keep you motivated and accountable on your weight loss journey.
    Seeking support is a weight loss strategy that emphasizes the importance of finding and leveraging external support systems to achieve successful and sustainable weight loss.
    • Social support: Encourages individuals to seek support from friends, family, or online communities.
    • Accountability: Provides a system for individuals to be held accountable for their weight loss goals and progress.
    • Emotional support: Recognizes the emotional aspect of weight loss and encourages individuals to seek support for emotional challenges.
    • Group programs: Offers group programs or support groups where individuals can connect with others who are also on a weight loss journey.
    • Coaching or counseling: Incorporates professional guidance and counseling to address individual needs and challenges.

Missing your favorite weight loss strategies?


Ranking factors for successful weight loss strategies

  1. Effectiveness
    The strategy should result in significant and consistent weight loss over a period of time. This can be observed through actual weight loss, reduced body fat percentage, and positive changes in body composition.
  2. Sustainability
    The strategy should be easy to maintain over the long term, allowing individuals to not only lose weight but also keep it off after reaching their goal.
  3. Adaptability
    The strategy should be flexible enough to be adapted to various individual needs, preferences, and lifestyles, allowing people to personalize their approach for better results.
  4. Nutritional adequacy
    The strategy should promote a well-balanced and nutritious diet, ensuring individuals get essential nutrients and maintain good overall health while losing weight.
  5. Safety
    The approach should be scientifically proven to be safe, without any severe short-term or long-term side effects to the individual's health.
  6. Ease of implementation
    The strategy should be relatively simple to adopt, not requiring excessive time commitment, resources, or complex planning.
  7. Affordability
    The strategy should not impose excessive financial burden on individuals, ensuring that it is accessible to a wide range of people.
  8. Social support
    The strategy should encourage or enable individuals to find and maintain a support system (family, friends, or organized groups) to improve adherence, motivation, and overall success.
  9. Evidence-based
    The strategy should be based on scientific research and evidence that supports its effectiveness and safety.
  10. Psychological well-being
    The approach should promote positive mental health, helping individuals develop a healthy relationship with food, exercise, and their body image.

About this ranking

This is a community-based ranking of the most successful weight loss strategies. We do our best to provide fair voting, but it is not intended to be exhaustive. So if you notice something or Strategy is missing, feel free to help improve the ranking!


  • 194 votes
  • 10 ranked items

Voting Rules

A participant may cast an up or down vote for each Strategy once every 24 hours. The rank of each Strategy is then calculated from the weighted sum of all up and down votes.

More information on most successful weight loss strategies

Losing weight is a common goal for many people, but it can be a challenging journey. With so many weight loss strategies available, it can be difficult to determine which ones are the most successful. From fad diets to exercise routines, the options are endless. However, research has shown that the most successful weight loss strategies involve a combination of healthy eating habits, regular exercise, and sustainable lifestyle changes. By making small, manageable adjustments to your daily routine, you can achieve lasting weight loss results. In this article, we will explore some of the most effective weight loss strategies and provide tips for incorporating them into your lifestyle.

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