Weight loss is a common goal for many people in modern society. Work pressure, unscientific eating habits, lack of exercise and prolonged stress make overweight and obesity increasingly common. Not only does it affect appearance, excess weight also leads to many health risks such as diabetes, high blood pressure, cardiovascular disease and arthritis.
However, weight loss is not a “race” or a short-term plan that can be completed in a few days. To achieve a healthy weight and maintain it for a long time, the most important thing is to establish a healthy lifestyle based on scientific principles.
What are the main principles for weight loss?
Here are 5 core principles to help you lose weight effectively, sustainably and safely.
1. Focus on a balanced diet
Diet is the foundation of any weight loss plan. Many people mistakenly believe that fasting, skipping meals or following extreme diets will help you lose weight quickly. In fact, these methods often make the body tired, lose muscle and even lead to weight gain when you stop applying them.
A healthy, balanced diet is the key. You should:
- Eat lots of lean protein: Chicken, fish, beans, eggs, Greek yogurt… to help you stay full longer, limit cravings and maintain muscle during weight loss.
- Increase green vegetables and fruits: Provide vitamins, minerals, fiber to help digestion and reduce overall calories.
- Prioritize whole grains: Brown rice, oats, whole wheat bread… instead of refined starches to maintain stable energy and reduce hunger.
- Limit snacks, processed foods and sugary drinks: These are sources of empty calories, easily causing weight gain without providing nutritional value.
For example: A small cookie can contain as many calories as a whole cantaloupe. Instead of eating sweets, choose a portion of fresh fruit to satisfy your taste buds and provide nutrients.
2. Exercise with your favorite exercises
Exercise not only helps burn calories but also improves cardiovascular health, increases endurance and brings a refreshing spirit. However, many people give up halfway because they feel the exercise is too heavy or boring.
The most important thing is that you find an activity that you really like. Then exercise becomes a joy instead of a duty.
- Cardio (cardiovascular exercise): Jogging, cycling, swimming, jumping rope… help burn energy quickly, boost metabolism.
- Strength training: Use weights, resistance bands or bodyweight exercises such as squats, push-ups. This is an important factor in building muscle – which helps you burn calories even when resting.
- Group activities and recreational sports: Join a yoga class, zumba, modern dance, or play basketball or badminton with friends. This is both fun and keeps you motivated in the long term.
- If you don’t have time to go to the gym, start with small habits: walk more, take the stairs instead of the elevator, or do some stretching exercises in the morning. Every small step contributes to big results.
3. Maintain a consistent routine
Weight loss is a process, not a one-time event. Maintaining consistency is much more important than short-term bursts of effort.
Some habits that can help you stay on track:
- Plan your meals for the week: Prepare healthy foods in advance to avoid “grabbing” when you’re busy.
- Keep a food diary: Record what you eat each day to recognize unreasonable habits and adjust.
- Track your progress: Use an app or a journal to see your progress and stay motivated.
- Keep a consistent workout schedule: Treat your workout like an important appointment with yourself that you can’t miss.
Consistency doesn’t mean being completely strict. You can allow yourself to “reward” yourself with a little bit of your favorite food, as long as it doesn’t ruin your entire effort. Flexibility helps you maintain a long-term habit.
4. Prioritize mental health
Few people realize that psychology and emotions play an important role in the weight loss journey. Stress, anxiety or boredom can easily make you turn to food as a way to relieve stress, also known as “emotional eating”.
To avoid this, you need to learn how to take care of your mental health:
- Manage stress: Meditation, yoga, relaxing walks, listening to soft music… help reduce stress effectively.
- Get enough sleep: Lack of sleep causes the body to secrete more ghrelin (hunger hormone) and less leptin (fullness hormone), making you eat more.
- Stay positive: Instead of blaming yourself every time you “overeat”, consider it an experience and get back on track the next time.
A healthy mind will help you maintain discipline, patience and steadfastness throughout your weight loss journey.
5. Set realistic and sustainable goals
Many people are impatient to lose weight quickly, leading to extreme methods. The result is often sudden weight loss that is quickly regained, with negative health effects.
Instead, set realistic goals:
- Losing about 0.5 – 1 kg per week is a safe and sustainable rate.
- Break down large goals into short-term milestones that are easy to achieve.
- Focus on the process of changing your lifestyle rather than just looking at the number on the scale.
For example, instead of setting a goal of “losing 10 kg in 1 month”, set a goal of “doing cardio 5 times/week and eating vegetables at every meal”. These changes are easier to achieve and bring cumulative results in the long term.
