Losing weight doesn’t have to be complicated or painful. Sometimes, just making small changes to your daily routine can make a big difference over time.
Here are 7 simple things you can start doing to lose weight effectively:
1. Eat more vegetables
One of the easiest ways to lose weight is to increase the amount of vegetables in your diet. Think about your plate: at least half should be vegetables and fruits, with vegetables taking up the majority. Vegetables are not only rich in vitamins, minerals, and fiber, but they also help you feel full without consuming too many calories.
For example, instead of eating a full bowl of rice, cut the rice in half and replace it with stir-fried vegetables or a salad. Leafy greens like spinach, kale, lettuce, etc. are great options because they are low in calories but rich in nutrients. Even if you eat a lot, the total calories are still less than when you eat rice, noodles, or fatty meat.
2. Eat less refined carbohydrates
Not all carbohydrates are the same. Refined carbohydrates (like white rice, white bread, pasta, cakes) have their fiber removed, causing them to spike your blood sugar quickly. As a result, you’ll quickly feel hungry again and tend to eat more.
Try replacing them with whole-grain carbohydrates like brown rice, oats, sweet potatoes, whole-wheat bread. They digest more slowly, helping you maintain stable energy. For example, instead of a plate of white pasta, you can try whole-wheat pasta, add more vegetables to keep you full longer and healthy.
3. Reduce junk
Fast food, soft drinks, chips, candy… are all classified as “empty calories”. They contain a lot of energy but very little nutrition. Eliminating them completely can be difficult, but you can gradually reduce them to make it easier to adapt.
Ask yourself if you’re snacking too much. If the answer is yes, start by reducing the frequency. For example, if you drink soda every day, cut back to 3 times a week, then 1 time a week. Gradually, you will find that your body no longer craves them as much as before.
4. Add good fats
It may sound contradictory, but fats are not always bad. Healthy fats help you feel full longer, stabilize your energy, and even help your body absorb vitamins.
Sources of good fats you can add to your meals include: olive oil, avocado, nuts, salmon, chia seeds… For example, a little olive oil drizzled on a salad will not only make the dish more delicious but also help you feel less hungry for snacks later. However, remember to use it in moderation because fat is still high in calories.
5. Make healthy snacks
Snacks are the most common “saboteurs” when losing weight. A small candy bar, a pack of cookies… can add hundreds of calories without you realizing it. Instead of packaged foods, think of small, healthy snacks like Greek yogurt with fruit, a few slices of apple with almond butter, or a handful of nuts. These are both filling and provide a healthy energy boost, which will help you avoid reaching for candy or soda.
6. Enjoy a treat
No one can go through life without ever eating pizza, ice cream, or cake. Strict self-forbidden foods only make you feel pressured, which can lead to overeating.
Instead of saying “never,” allow yourself to eat in moderation. For example, you can enjoy a slice of cake on the weekend, or a scoop of ice cream while you’re out for a walk. When you learn to enjoy in moderation, you won’t feel guilty and won’t feel the need to overeat at once.
7. Plan what you’re going to eat
Many times, we eat unhealthy not because we mean it, but because we don’t plan it. When you are too busy or tired, you can easily reach for frozen pizza or instant noodles.
Try making a simple meal plan for the whole week. It doesn’t have to be complicated, just note down: what to eat for breakfast, what to eat for lunch, what to cook for dinner. You can also prepare healthy foods in the refrigerator so you don’t have to think too much when you are hungry. This helps you avoid the situation of “just eating” and better control your calorie intake.
Finally, losing weight doesn’t require extreme methods or strict diets. Just starting with simple habits and maintaining them over the long term will help you not only lose weight but also have a healthier and more balanced lifestyle.
