There are many people who think that the best way to lose weight is to go to the gym to exercise, follow a strict diet, and the numbers on the scale are an obsession for them. These thoughts make losing weight more difficult, because it becomes scary, and some people even give up before starting.
However, in reality, losing weight is not that complicated. For beginners, the important thing is not to do too much at once, but to start with small habits, but the important thing is to go in the right direction.
What is the strategy for healthy weight loss?
Sustainable weight loss is a harmonious combination of eating, exercising, mental health, and smart food choices. You don’t need to force yourself into a rigid pattern, but just lay the foundation with basic strategies. When these strategies become habits, weight loss will come naturally, gently, and most importantly, be maintained in the long term.
Here are 5 basic strategies to start losing weight for beginners:
1. Exercise
When it comes to exercise, many people often think of high-intensity workouts in the gym with all kinds of modern machines. This makes many beginners feel apprehensive. In fact, exercising to lose weight does not mean you have to turn yourself into a professional “gymmer”.
Basic physical activities that are familiar in daily life are equally effective. A brisk walk around the park, a few yoga moves at home, or even cleaning the house, climbing stairs instead of using the elevator… all help you burn energy and stimulate metabolism.
More importantly, regular exercise gives you a feeling of being full of energy, a comfortable spirit, thereby limiting emotional eating. When the body moves, the happy hormone (endorphin) is produced, helping you feel positive and easier to maintain motivation to lose weight.
Remember, maintaining daily exercise is a particularly important habit for weight loss, not just doing heavy exercise for a few sessions and then giving up. For beginners, just spending 20–30 minutes a day to let your body get used to exercise is a great start.
2. Restructure your diet
You can try to exercise hard every day, but if your diet is not adjusted properly, your weight will be very difficult to change. For beginners, restructuring your diet does not mean you have to completely cut out your favorite foods. Instead, start with small but practical changes, specifically:
- Gradually reduce the amount of sugar, cakes, and carbonated soft drinks.
- Replace refined starches such as white rice, white bread with brown rice, whole grains.
- Eat lots of green vegetables and fresh fruits to provide necessary fiber, vitamins and minerals.
- Prioritize lean proteins such as fish, chicken breast, tofu, and beans to create a feeling of fullness for a long time.
When your daily menu becomes more balanced and healthy, you will feel lighter, less craving for snacks, and gradually reduce excess calories. This is an important foundation for sustainable weight loss, instead of just “fast dieting” and then quickly gaining weight again.
3. Seek help from relatives
One of the biggest barriers for people who are new to losing weight is impatience and giving up easily. There will be times when you feel extremely tired, frustrated, and even want to give up because you have tried so hard but your weight still does not change. That is why having support from relatives, friends, or the community is so important.
When you have a workout companion, exercise will become more interesting and less monotonous. When you join a healthy eating group, you’ll learn new recipes and stay motivated. Even just sharing your goals with your family can give you a boost when you’re feeling discouraged.
4. Read food labels carefully
Many processed foods that look “healthy” actually contain more sugar, fat, and sodium than you think (hidden calories). This is why reading food labels is so important.
Every time you shop, take a few seconds to look at the nutrition information panel (calories, sugar content, saturated fat, trans fat, Sodium). Knowing this information will help you make smarter choices, avoiding the “trap” of convenient foods that are high in empty calories. Gradually, you will form healthier eating habits, making weight control easier.
5. Stay away from foods that cause weight gain
If you want to lose weight effectively, you need to be honest and eliminate foods that cause uncontrolled weight gain. Sweets, candies, carbonated soft drinks, fried foods with lots of oil, fast food and processed foods are things that should be limited or eliminated.
These foods contain a lot of empty calories, meaning they have a lot of energy but little or no nutritional value. They make you feel good immediately but quickly feel hungry, leading to eating more and accumulating excess fat. Not only that, consuming too much bad fat and sugar also increases the risk of cardiovascular disease, diabetes, and fatty liver.
On the other hand, you can replace them with other healthy products. For example, when you crave sweets, you can choose fresh fruit or unsweetened yogurt; when you want to snack, try nuts or whole grain cakes. The less you are exposed to weight-gaining foods, the easier it is to maintain a healthy lifestyle and lose weight successfully.
In short, the ultimate goal is not just the number on the scale, but a healthy body, a comfortable mind and a lifestyle that helps you confidently enjoy life.
