Losing weight is a common goal for many people, not only to improve their figure but also to improve their health. Many people may have used the wrong weight loss method, which can be harmful to the body and difficult to maintain in the long term (such as strict fasting, extreme dieting or excessive exercise).
Healthy and effective weight loss does not only come from “eating less and exercising more”, but is a combination of awareness, discipline and patience. Keeping a food diary, exercising regularly, eating properly and setting realistic goals will help you not only lose weight, but also maintain long-term health and flexibility.
Healthy and Effective Weight Loss Methods
Here are some practical weight loss methods you can apply:
1. Keep a food diary
Try tracking for your eating behavior for three to five days: how much you eat, when you eat, and why you eat. Do you often skip breakfast? Do you snack when you’re bored or stressed? Do you have a habit of rummaging through the refrigerator in the evening?
Keeping a record helps you recognize environmental and emotional triggers that lead to unhealthy eating habits. Studies show that people who keep food diaries lose more weight than those who don’t. Also, having a nutritionist to guide you can make better food choices and set realistic goals.
2. Exercise regularly
Don’t wait until a few extra pounds turn into 10 or 20. Take to action early by being physically active, doing strength training, and resistance training.
Health recommendations suggest that just 150 minutes of moderate exercise a week will provide benefits, but for effective weight loss, you need around 300 minutes of vigorous exercise.
Cardiovascular exercise burns a lot of calories in a short period of time.
Strength training boosts your metabolism, helping your body continue to burn calories even when at rest.
If you’re new to exercise, start small: walk an extra 15 minutes a day, aim for 8,000–10,000 steps, or use an activity and calorie tracking app. These small steps can add up to long-term habit change.
3. Eat right
You don’t need to go on an extreme diet to see results. Sometimes cutting just 100 calories a day can help you lose 10–11 pounds over a year.
Some simple tips include:
- Eat three balanced meals a day. Don’t skip meals, as this can easily lead to overeating at the next meal.
- Limit sugary drinks, soft drinks, alcohol, or coffee with lots of milk and sugar.
- Increase vegetables, fruits, and whole grains. Fill half your plate with vegetables and fruits, and divide the rest equally between starches and proteins.
- Have healthy snacks on hand, such as fresh fruits and pre-cut vegetables, to avoid reaching for less nutritious snacks.
4. Set healthy goals
According to experts, losing just 7–10% of your body weight can bring significant health benefits. More importantly, aim to lose weight slowly over 6–12 months rather than rushing.
Instead of following a fad diet, rebuild your lifestyle in a smart and realistic way. Remember, the goal is not to lose weight quickly, but to create a sustainable lifestyle that allows you to maintain a healthy weight long-term.
