Weight loss is not a race, but rather a long journey where you need to be persistent, persistent and smart. Many people often start with enthusiasm, trying many strict diets or high-intensity workouts. But after only a few weeks, fatigue and pressure drag them back to old habits. So, what is the secret to help you really reach the destination?
What are the most effective ways to lose weight?
Here are three effective, simple weight loss tips that can make a big difference if you apply them regularly:
1. Build healthy, sustainable and consistent habits
The most important thing is not how much weight you lose in a month, but how long you can maintain that healthy lifestyle. A strict diet can help you lose a few pounds quickly, but if it is not suitable, you will soon give up and gain the weight back.
For example, instead of forcing yourself to “cut out white rice completely,” you can start by cutting your rice intake in half and adding more green vegetables. Or if you’re not used to exercising, instead of signing up for a gym class 5 times a week and then quitting, start by walking 20–30 minutes every day after dinner. It’s the small changes, repeated every day, that create sustainable results.
Research also shows that people who maintain a stable weight for a long time are not because they follow a “fad diet,” but because they maintain habits such as: eating lots of fruits and vegetables, sleeping on time, limiting sugar, and maintaining light exercise.
2. Drink enough water and avoid toxins
Water is a powerful assistant in the weight loss journey. Sometimes the feeling of hunger that you think is a craving is actually just your body being thirsty. Imagine, instead of eating another 150-calorie cookie, you can drink a glass of water. This will save energy and help you stay alert.
A small tip that is easy to apply is to keep a 500ml bottle of water on your desk and aim to drink it every 2-3 hours. Many people have found that by doing this, they reduce their cravings for afternoon snacks and feel much lighter.
At the same time, you need to limit “liquid toxins” such as carbonated soft drinks, alcohol or milk tea. For example, a glass of brown sugar milk tea can contain up to 300-500 calories, almost the same as a main meal. If you drink 3 glasses a week, in a month you will have consumed more than 5,000 calories, equivalent to more than 0.5kg of excess fat. Replacing it with filtered water, warm lemon water or herbal tea will help you both quench your thirst and protect your weight.
3. Set specific and achievable goals
One of the common reasons why many people give up is setting goals that are too high. When they see that their weight is not decreasing as expected, they easily get discouraged and give up. Instead, set small, clear and achievable goals.
For example:
- If you want to be more active, instead of “go to the gym for 2 hours a day”, start with a goal of walking 8,000 steps a day.
- If you want to eat healthier, instead of “never eat sweets again”, set a goal of only having a small piece of cake on the weekend.
- If you want to lose weight, set a realistic goal of losing 0.5–1kg per week, instead of expecting to lose 5kg in 10 days.
Every time you reach a small milestone, you will feel excited and motivated to continue. Like climbing a mountain, you don’t need to look straight to the top, just focus on conquering each small part of the path, and eventually, you will reach the destination.
Thus, successful weight loss will come from small actions that are maintained consistently every day. Start by building healthy habits, drinking enough water and avoiding toxins, and setting specific, achievable goals. If you stick with it, those small steps will add up to big results. And you’ll find that your weight loss journey is no longer a pressure, but a positive way of life that will help you feel healthier and more confident every day.
