Weight loss is not simply about changing the number on the scale. It is a challenging journey where every step, every choice in eating or living contributes to the final result. Many people think that to lose weight, they have to apply strict regimens or exercise heavily, but in fact, small, sustainable changes are the key to long-term success.
What is the secret to effective weight loss from reality?
Here are the key principles, drawn from real-life experiences, to help you start your weight loss journey in a natural, scientific and sustainable way:
1. Turn exercise into a way to relieve stress
Stress is one of the reasons why many people turn to fast food, sweets or high-energy foods as a way to “soothe” their emotions. However, this inadvertently causes weight gain and makes the body more tired. Instead of eating mindlessly, switching to exercise will help release excess energy and regulate your mood better.
Just a short walk outdoors, the body can burn 200-300 calories in 30 minutes, while releasing endorphins (happy hormones) to help reduce stress. When you maintain a regular walk 2-3 times a week, you will feel mentally relieved, while your body will also become more flexible, and your energy will be regenerated. Exercise is no longer a heavy task but becomes a natural “medicine” to help your mind balance and stay healthy.
When you practice the habit of considering exercise as an essential part of life, you will find yourself not only slimmer but also more comfortable, less dependent on food when bored or stressed. This is an important first step on the journey to sustainable weight loss.
2. Eat healthy and persistently
Diet plays the biggest role in weight loss. A small change such as adding 5–9 servings of vegetables and fruits per day, reducing fried foods, and replacing refined carbohydrates (such as white bread, instant noodles) with complex carbohydrates (such as whole wheat bread, brown rice) can help the body control weight significantly.
When applying this habit, many people find that after a few months, the craving for greasy foods is significantly reduced. The body gradually adapts and “demands” cleaner, lighter foods. In fact, a diet rich in green vegetables and whole grains can help reduce total cholesterol to a safe level, while stabilizing blood sugar better, thereby reducing the risk of unwanted weight gain.
In particular, when combining a healthy diet with walking 30–60 minutes per day, the amount of calories burned can reach 250–500 calories, enough to lose 0.5–1kg per week if maintained regularly. This is a safe weight loss rate that brings long-term effectiveness without affecting your health.
3. The power of recording your journey
A seemingly simple habit like marking your calendar after each workout session has a powerful effect. When you see the long series of consecutive days you have made an effort, your psychology will urge you to “not want to break” that achievement. This creates a connection and responsibility to yourself.
For example, if you walk or exercise 20 times in a row, skipping just one day will make you feel regretful. This feeling will become the motivation to motivate you to continue. This is a kind of “chain effect”, the longer you maintain it, the more ingrained the habit becomes, and the easier it is for you to stick to a healthy lifestyle.
The weight loss journey does not have to be perfect, but perseverance every day is the key to big changes. Just by maintaining a healthy diet and exercise routine for 12 weeks, you can lose 5–7% of your body weight. This is enough to significantly improve your cardiovascular health and control your weight in the long term.
4. Walking
Without the need for a gym or fancy equipment, walking is the most accessible way to start your weight loss journey. With just 30 minutes of brisk walking, you can burn about 150 calories. If you increase it to 60 minutes, this number can reach 300–400 calories depending on your speed and weight.
In addition to burning energy, walking also improves cardiovascular health, increases blood circulation and supports joints. Many people initially only walk a few laps around the office or park, but after a few weeks, their bodies become healthier, their breathing becomes more regular and their confidence returns. In particular, maintaining about 8,000–10,000 steps per day can reduce the risk of cardiovascular disease and type 2 diabetes by 30–40%.
The important thing is to start with small steps: take the stairs instead of the elevator, take a walk after dinner, or walk with friends for fun. Each step is a solid foundation for the journey to lose weight and improve health.
5. Healthy Breakfast
A balanced breakfast can determine your energy levels and cravings throughout the day. Instead of sugary pastries or cereals, opt for a breakfast of oats, low-fat milk, eggs and vegetables to provide a steady source of nutrients, helping you feel fuller for longer.
When you eat a protein-rich breakfast, your body releases hormones that help reduce hunger and limit snacking. For example, a breakfast of eggs and vegetables can help you reduce your total daily calorie intake by about 250–400 calories compared to eating sweets for breakfast.
In addition, replacing sugary soft drinks or coffee with water is also an important step. A can of soft drink contains about 140 calories, if consumed every day, it will be equivalent to more than 50,000 calories in a year – equivalent to nearly 7kg of excess fat. Switching to drinking water not only helps you lose weight but is also good for your skin and digestive system.
6. The Healing Power of Nature
Spending time in nature, even for just 10 minutes a day, can make a big difference. A short walk along a riverbank or in a park helps your body burn calories, while improving your heart rate and blood pressure.
As this habit becomes a lifestyle, many people gradually increase their exercise time from 10 minutes to 1–2 hours a day, then move on to hiking or weekend picnics. The benefits are not only a slimmer figure, but also a refreshed spirit, reduced stress and increased concentration.
Nature is like a “free gym”, where you can exercise while enjoying the relaxation of fresh air. The combination of physical activity and a positive mood is the key to sustainable weight loss and improved quality of life.
7. Portion Control and Patience
Another effective weight loss principle is to gradually reduce your portion sizes, replacing refined carbohydrates with lean proteins (chicken, fish, beans) and vegetables. This way, you can create a calorie deficit of 500–700 calories per day, enough to lose about 0.5–1kg per week.
For example, a person weighing 80kg can lose nearly 18kg in a year just by following a portion-controlled diet combined with a light 30-minute walk every day. Then, continuing to maintain the habit of walking 3 times a day, 10 minutes each time, can help you lose more than 25kg in the following year.
The most important thing here is patience. Weight loss is not a short-term race but a long-term journey. Maintaining a stable weight for 5–10 years after losing weight is a clear proof of true success.
8. From the Park to the Gym
An important step in the weight loss journey is the confidence to go further. Many people start simply by walking around the park. As their bodies adapt, they move on to the elliptical or short jogs, and eventually strength training.
According to research, strength training 2–3 times a week not only helps maintain muscle, but also increases your basal metabolic rate (BMR) by 7–10%. This means that even when you are resting, your body burns more calories.
In parallel with exercise, changing the way you prepare your food can also be effective. Replace pasta with zucchini noodles, combined with olive oil and seafood, to reduce calories while increasing fiber and vitamins. This is a perfect example of how losing weight is not about giving up deliciousness, but learning to make smarter choices.
