Natural weight loss is not a battle of “detoxification” or following extreme diets. For overweight and obese people, the secret lies in gradually changing your lifestyle, forming healthy habits and listening to your body. When you focus on smart eating, appropriate exercise and psychological control, weight loss will become more sustainable.
What strategies help improve the weight of overweight and obese people?
Losing weight naturally doesn’t require extreme measures, but rather involves changing small habits. When you consistently apply them, your weight will gradually decrease safely, while your physical and mental health will improve significantly.
Here are 9 natural but effective methods that can be applied immediately in daily life:
1. Eat a full breakfast
The body needs the most energy in the morning to start the whole day. People who eat a nutritious and adequate breakfast often lose weight better than those who skip meals or eat lightly. A breakfast rich in protein (eggs, Greek yogurt, salmon, chicken) combined with complex carbohydrates (oats, wholemeal bread, sweet potatoes) and vegetables will help you stay full longer, stabilize blood sugar, and avoid cravings in the afternoon and evening.
Tip: Choose warm, solid foods instead of pastries or sugary drinks. A bowl of low-fat chicken noodle soup with green vegetables, or a bowl of oatmeal cooked with milk and nuts, will be the perfect start.
2. Keep a photo diary
We often forget or misjudge what we have eaten. Taking photos of your food every day helps you “face” reality and better control your portions. Before snacking or preparing your next meal, flip through your photo album of food, you will be surprised to realize how many calories you have consumed and make adjustments easier.
Tip: Use your phone to create a separate album called “Food Diary”. Every time you eat, just take a quick photo. Here’s a simple but effective way to “warn” yourself.
3. Use a tracking app
Technology can be your “personal trainer”. Calorie and activity tracking apps will help you be honest with yourself and record your weight loss progress. Seeing specific numbers is often more motivating than just “guessing” in your head.
Tip: Pick a free app, enter your weight, your goal, and then log your meals. After a few weeks, you’ll see which habits are causing you to gain weight and which are helping you lose weight better.
4. Prepare your food storage
Your environment has a big impact on your eating habits. If your pantry is full of sweets and fried foods, snacking is almost certain. On the other hand, if healthy foods are always available, you’ll have an easier time making the right choices.
Tips: Clean out your kitchen cabinets and refrigerator, remove items that are easy to “fall into”. Place vegetables, yogurt, eggs, and nuts in an easy-to-see location. When you open the refrigerator, you will see the healthy items first and easily reach them.
5. Shop smart
Hungry eating often stems from not having ingredients on hand. If you prepare well, your meals will be better controlled. Plan your meals for the week, write a shopping list, and stick to it.
Tips: Avoid buying packaged foods in bulk, as they often make you eat more than you need. Choose fresh vegetables, lean meats, fish, and whole grains. If you have a family, cook healthy meals together instead of cooking separately for each person.
6. Build muscle
When you are overweight, your muscles are used to carrying your body weight. If you don’t exercise, when you lose fat you will lose muscle, while muscle is the natural “calorie burner”. Keeping your muscles strong will help you maintain your metabolism and lose weight more effectively.
Tip: No need to do heavy exercises at the gym. You can do squats against the wall with a ball, light push-ups, planks or climbing stairs. Just 10-15 minutes a day is enough to keep your muscles active.
7. Go to the pool
Swimming is a full-body exercise, puts little pressure on the joints, and burns calories effectively. For obese people, water also helps support the body, reduces pain and increases circulation. This is a great choice if you find it difficult to run or go to the gym.
Tip: If you don’t know how to swim, just practice walking or exercise in chest-deep water. Your body will feel lighter, you can exercise and relax while still consuming a lot of energy.
8. Look beyond the scale
Sometimes the scale doesn’t tell the whole story. Even if you lose weight slowly, your body can still make positive changes: a smaller waist, looser clothes, more stable blood pressure, or improved blood sugar levels. These “small victories” are worth noting and celebrating.
Tip: Don’t just track your weight. Measure your waist, take weekly or monthly body photos, and note changes in your health, energy, and sleep.
9. Check for sleep apnea
Lack of sleep is the “hidden enemy” of weight loss. Obese people are more likely to have sleep apnea, which disrupts their sleep without them even realizing it. When you’re sleep deprived, the hormones that control hunger are disrupted, leading to overeating and difficulty losing weight.
Tip: If you snore loudly, feel tired during the day, or have signs of sleep apnea, see a respiratory specialist. Just by improving your sleep, your weight will also change positively.
