I lost 35 pounds 4 years ago. These 5 habits have helped me keep the weight off.

• Four years ago I decided to work on my relationship with food and lost 35 pounds over 6 months.
• I've stayed around the same body composition since, thanks to some easy, healthy habits.

Around four years ago, I'd reached the conclusion that I wasn't looking after myself. I had gradually put on weight after years of regularly overeating and I felt sluggish.

So I decided to make some changes and lose weight in a sustainable way. I loosely counted calories to educate myself about my body's requirements and the energy density of different foods, made sure I was eating plenty of protein but didn't cut out any food groups, and carried on lifting weights.

Despite "messing up" in various ways repeatedly, I stayed mostly consistent, and six months later had lost 35 pounds and cut my body fat percentage almost in half.

My body composition has fluctuated a little over the three and a half years since then, but I've maintained around the same ballpark thanks to certain habits becoming part of my daily routine.

1. Moving in some way before, during, and after work

Even though I'm a health reporter, my job as a journalist mostly involves sitting at a desk. However, I try to get as much activity in as I can by moving before work, in my lunch break, and afterwards. While being in a calorie deficit is important for weight loss, being active plays an important role in maintaining that, according to research.

I don't always have time to do all three but aim for two forms of conscious movement most days, even if that means a 20-minute walk or workout.

I'm also conscious of non-exercise activity thermogenesis, which is all the movement you do that isn't formal exercise, for example, taking the stairs, doing housework, and shopping.

Research suggests that low levels of NEAT are associated with obesity, so I try and sneak it into my day wherever I can, whether that's walking up escalators instead of standing or getting up to talk to a colleague across the office rather than emailing.

2. Prioritizing sleep

When I'm sleep-deprived I find myself extra hungry and more likely to crave indulgent foods and, of course, lack energy for workouts — and studies support this.

With that in mind, I try to give myself the best chance of sleeping well by keeping a regular sleeping pattern every day of the week (as best I can) and maintaining a normal circadian rhythm by getting out into the daylight every day, ideally as soon as possible after waking up.

Daylight in the morning helps you feel alert and fall asleep earlier at night, according to the Centers for Disease Control and Prevention.

3. Eating protein at every meal

Consuming a high-protein diet is a key part not just of losing weight, but maintaining it too.

Protein is helpful in weight maintenance because it keeps you feeling full, and it also helps your muscles recover from workouts. Registered nutritionist Graeme Tomlinson recommended consuming at least one gram of protein per kilogram of bodyweight per day to lose body fat, but said the sweet spot is likely between 1.4 and two grams, depending on the individual.

I don't track my food intake anymore, but I try and get a decent serving of protein in every meal.

That said, I don't worry if not every meal is nutritionally balanced, because I follow the 80/20 principle, meaning I try and make nutritious food choices 80% of the time, and enjoy whatever I want the rest of the time.

4. Planning meals

When I'm in a normal routine, I try and plan my dinners a week (or at least a few days) ahead.

I often cook in bulk so I have leftovers, and plan quick, simple dinners when I know I'm not going to have much time to cook. This makes it easier to eat healthily (and save money).

When I'm particularly focused on training for a certain fitness goal, and life is very busy, I schedule workout time into my diary too.

5. Striving for consistency over perfection

When I lost weight, I made a conscious effort to focus on my "wins" rather than the times I went "off-track," whether that was eating a donut rather than a protein bar or skipping a workout to go out for drinks.

And this is a mindset I've maintained. Remembering that a "perfect" diet is unsustainable and not worth striving for allows me to enjoy indulgent foods and activities guilt-free, which also means I'm less likely to overindulge as I know they're not "off-limits" or "bad."