Stage 2 – Moderate Weight Loss
A less strict approach. Or start here if you don’t have much weight to lose.
Moderate weight loss is a less rigorous and more sustainable approach to weight loss. You may have come off a strict, low calorie, rapid weight loss plan and want to continue losing weight. Or maybe you’re starting here as you haven’t got a lot of weight to lose or you’re happy to do it in a relaxed and easy way.
How to achieve moderate weight loss
To lose weight steadily over time, the focus should be on creating a moderate, sustainable calorie deficit combined with regular physical activity. A good target might be to reduce your daily calorie intake by between 300 to 600 calories, which can result in a safe weight loss of around half a kilogram per week.
For best results, prioritise a nutritionally balanced diet rich in vegetables, fruits, whole grains, lean proteins and healthy fats while limiting refined grains, sugary foods, and high-fat items. Dietlicious menus mean that part is done for you as we provide a wide variety of wholesome, portion-controlled meals to ensure your body gets all the nutrients it needs. The added convenience of pre-made meals delivered to your home means that the time you save on cooking and meal prep can be spent on getting active!
Incorporate at least 30 minutes of aerobic exercise, such as brisk walking, most days of the week. Plus, include strength training exercises at least twice weekly to preserve muscle mass and boost metabolism. Studies show that regular physical activity not only helps burn calories but also supports long-term weight maintenance.
Remember that small, achievable lifestyle changes that you can maintain over the long term are more effective than drastic shifts. So it’s best to avoid fad diets, juice only detoxes or any method that is overly restrictive. These fads are often unsustainable and ultimately lead to weight regain. Intermittent fasting or keto eating can be tools for some people and are typically quite easy to incorporate.
Consistency in eating patterns, portion control, and mindful food choices help keep energy intake balanced with energy expenditure. Ultimately, this is the secret to achieving your goal on the scales and keeping the weight from coming back.
Moderate Weight Loss options from Dietlicious that work
1200 Calorie Plan – a sustainable plan offering breakfast, lunch, dinner and a snack for 1200 calories per day. Beat hunger with high protein and calories spread across the day.
1500 Calorie plan – for those who need more energy to sustain intense exercise.
Intermittent Fasting Diet – a 5/2 style plan where you reduce calories and skip breakfast on two non-consecutive days.
Menopause Diet – an anti-inflammatory menu targeting stubborn hormonal weight gain, includes intermittent fasting.
Build Your Own Plan – if you know your macros and want to customise your own plan.
Meal Bundles – an easy way to share the food prep with Dietlicious! Mostly you’ll make your own breakfast and snacks but leave the main meals to us, or use our meals on weekdays only. Get a package of meals but also allow yourself some flexibility with how you use them.
What happens after Stage 2 of Moderate Weight Loss?
Being safe and steady means you can stay on stage 2 for the long term or as long as it takes to achieve your goals.
Once you’ve reached your goal weight, we recommend moving onto Stage 3 – Weight Maintenance which helps embed good eating habits. It’s like slowly taking the training wheels off!
Further Reading
Lose, maintain or gain weight: how many calories do I need? – helps you determine the right calorie level to meet your objectives.
What’s the best plan for me? – useful for understanding and comparing our different plans.
