If you’re interested in losing weight, it’s important to set a precedent from the start: weight loss takes time and consistency. There are no quick fixes that have been proven to guarantee long-term results.
This may be discouraging to some, but it’s not. By making sustainable lifestyle changes and building healthy habits, you can set yourself up for long-term success.
Before you start losing weight, remember that every body is different. What works for one person may not work for another. So, throughout your journey, it’s important to listen to your body and see how it responds to the changes you try.
How to Start Losing Weight?
Here are 8 steps to kick-start your weight loss journey in a healthy and easy way:
1. Start with the right mindset
Mindset is the foundation. Many people often set goals that are too high, such as losing 13kg in just 2 months. When the results are not as expected, they easily get discouraged and give up. Instead, start with realistic and safe goals, such as losing 0.5–1kg per week.
This helps your body adapt gradually, limits physical and mental shock, and creates sustainable change. Remember that losing weight is not just about hitting a certain number on the scale, but also about building healthy living habits to maintain in the long term.
2. Enjoy the journey
The weight loss journey does not have to be miserable or full of pressure. A positive attitude will make it easier for you to choose healthy foods and maintain exercise. Instead of focusing on what you have to avoid, focus on the nutritious foods you enjoy.
Also, make the process fun. Try activities that you enjoy, such as walking, tennis, yoga, or hiking. Experiment with new recipes to find healthy versions of familiar dishes. When you enjoy the journey, motivation will come naturally.
3. Set Specific Goals
An effective weight-loss plan always starts with a clear goal. Instead of just saying “I want to lose weight,” be specific: how much weight, how long, and how. For example: “I will lose 10 pounds in 3 months by walking 30 minutes a day and eating greens for lunch.”
In addition to big goals, set small, achievable goals, such as drinking enough water, sleeping on time, or limiting soda. Once these small habits become second nature, you can upgrade your goals to challenge yourself even more.
4. Create a healthy environment
Your living environment directly affects your habits. If there are always cakes or chips in the house, you will find it difficult to resist. On the contrary, when the refrigerator is full of green vegetables, fruits and nuts, you will easily make the right choices.
Changing your environment helps you reduce temptations, and at the same time gradually train your body to eat healthy foods. After a while, you will find that you no longer crave fatty or sugary foods as much as before.
5. Eat healthy
Diet is the most important factor in weight loss. Instead of focusing on “eating less”, prioritize “eating right”. Processed foods, foods high in sugar or refined starches are often high in calories but low in nutritional value.
Focus on fresh, whole foods, including:
- Lean proteins: chicken, fish, tofu, eggs.
- Healthy fats: avocado, olive oil, nuts.
- Whole grains: oats, brown rice, quinoa.
- Vegetables and fruits: rich sources of fiber and vitamins.
Eat at home more, cook in simple ways such as steaming, boiling, baking to retain nutrients. When you focus on nutritional quality, you will find yourself feeling full longer even with fewer calories.
6. Drink smart
Water is a great companion in your weight loss journey. Drinking enough water helps you stay awake, full of energy and sometimes reduces the feeling of false hunger. Prepare a bottle of water to carry with you to drink at any time.
On the contrary, you should limit liquid calories from soda, bottled juice, sweet coffee or alcohol. Just one iced coffee or cocktail can contain 300–500 calories. If plain water is too bland, try flavored seltzer water or add a slice of lemon or orange to add flavor without adding a lot of calories.
7. Exercise to Lose Weight
You can’t talk about losing weight without exercising. Exercise burns calories, improves cardiovascular health, and increases metabolism. But most importantly, choose activities that you enjoy.
If you treat exercise like a chore, it will be difficult to maintain. But when you treat it as a hobby (for example, dancing, cycling, yoga, or simply walking with friends), exercise becomes a daily joy.
You can start with free exercise videos on YouTube or design your own workout routine at home. The important thing is to maintain regularity, even if it’s just 20–30 minutes a day.
8. Be patient and maintain
Weight loss is not a short race, but a long journey. There will be days when you feel discouraged, but don’t give up just because of a few mistakes. Remember that patience and persistence are the keys to success. When you stick to small habits every day, your body will gradually change in a sustainable and long-term way.
