Losing weight is always a difficult journey, not only in the beginning but also in maintaining the results long-term. There are many people who have tried to lose weight successfully but then their weight returned to its original level or even higher. If you want to be one of the few who actually maintain your figure, the important thing is not a strict diet but a sustainable change in lifestyle habits.
What will help you increase your chances of permanent weight loss?
Here are 3 core things that can help:
1. Change your thinking and daily habits
Your eating behavior often comes from unconscious habits, not just hunger. If you associate watching TV with snacking, no matter what diet you apply, this habit will drag you back to the old orbit. The secret lies in changing your thinking and “re-wiring” your brain.
Instead of TV = junk food, make it TV = fresh fruit, or TV = a handful of cashews. You can even gradually reduce your TV time and replace it with a light exercise routine like a walk around the house after dinner. These small choices will add up to big changes over time.
Real-life example: A 35-year-old woman used to eat potato chips every night while watching a movie. She gradually replaced them with light roasted almonds and added 15 minutes of walking around the neighborhood. After 3 months, she lost 4 kg without following a strict diet.
2. Control sugar
If there is a common cause of modern obesity, it is sugar. Not just in candy or soda, sugar is “lurking” in countless packaged products such as breakfast cereals, yogurt, sauces, even those advertised as “low fat” or “low sugar”. When you consume too much sugar, your body will quickly store excess fat and make you crave more food.
For better control, focus on fresh foods, limit processed foods, and read product labels carefully. Don’t trust the phrase “no added sugar” too much, because sometimes manufacturers will use artificial sweeteners to compensate.
Real-life example: A 40-year-old office worker used to drink 3 cans of soda a day. After switching to water and green tea, and cutting out sugary breakfast cereals, he lost 5 kg in just 2 months, and his energy during the day was also more stable.
3. Apply intermittent fasting intelligently
In addition to cutting sugar, a strategy supported by many studies is intermittent fasting. The most popular method is to eat within an 8-hour window and fast for the remaining 16 hours. During the fasting period, you only drink water, unsweetened tea, or black coffee. This gives the body time to rest, control insulin, reduce cravings and improve fat burning.
However, intermittent fasting does not mean you can eat freely during the remaining 8 hours. You still need to choose healthy foods, prioritizing green vegetables, lean protein and whole grains. At the same time, this method is not suitable for pregnant women, older people with underlying diseases or those who are having problems with eating disorders.
Real-life example: A 29-year-old woman often snacks at night and has difficulty controlling her weight. She started to apply 16/8 intermittent fasting, choosing a meal time frame from 10am to 6pm. During this time, she prioritized vegetables, fish, chicken breast and low-sugar fruits. After 8 weeks, she lost 5kg, her waistline was slimmer, and her sleep also improved significantly because she no longer felt full at night.
In short, permanent weight loss is not a secret, but the result of sustainable lifestyle changes. When you change your thinking, control your sugar, and use intermittent fasting wisely, you will gradually form new habits that help your body maintain a healthy weight long-term. Remember, this is not a short-term race, but a journey with your own body.
