“Lose 3.3kg in two weeks!” These may be the promising advertisements that you have probably seen everywhere. Although some people actually achieve that number, not everyone is the same. Metabolism, exercise habits, diet and even body composition all affect the speed of weight loss. So, instead of believing in extreme methods that can be tiring, you need to focus on how to lose weight properly, safely and sustainably.
The core of weight loss still lies in the principle of “calories consumed less than calories burned”. However, scientific weight loss is not only about cutting down on food intake, but also about choosing the right foods, building a healthy lifestyle and maintaining reasonable exercise.
What is the strategy to lose weight properly and quickly?
Here are 7 top strategies that can help:
1. Eat more vegetables at every meal
Vegetables are your “best friend” on the weight loss journey. They are rich in fiber, which helps you feel full for a long time without consuming too many calories.
For example, a bowl of boiled vegetables or mixed salad contains only about 50–100 calories but takes up a large area in the stomach, causing you to eat less starchy or fried foods. In addition, vegetables also provide vitamins A, C, K, and many minerals such as potassium and magnesium – substances necessary for metabolism and hormonal balance.
A small tip is to prepare vegetables in many different ways: steam, grill, stir-fry or make salad to avoid feeling bored. If each meal has at least 50% of the portion as vegetables, you are on the right track to losing weight while still being healthy.
2. Start the day with a full breakfast
Breakfast is like a “start button” for the whole day. If you skip it, your body will easily fall into a state of energy deficiency, causing you to eat more at noon or in the evening.
A scientific breakfast should provide about 400–500 calories, including:
- Lean protein: eggs, Greek yogurt, chicken breast.
- Healthy fats: walnuts, chia seeds, peanut butter.
- Fiber: oats, fresh fruit, whole grain bread.
For example, a bowl of oatmeal cooked with almond milk, chia seeds, a few blueberries and a few slices of almonds will keep you full until noon. In addition to controlling hunger, a balanced breakfast also keeps blood sugar stable, reducing cravings for sweets during the day.
3. Drink coffee or green tea to support metabolism
Caffeine in coffee stimulates the central nervous system, helping to speed up metabolism and burn more calories even when resting. A cup of black coffee without sugar contains only 2 calories, but provides an abundant source of energy.
If you don’t drink coffee, green tea is a great choice. Studies have shown that green tea extract can help the body burn about 70 more calories per day thanks to the compound EGCG (Epigallocatechin gallate). In addition, herbal teas such as ginger tea and dandelion tea also aid digestion and reduce bloating.
Note: you should drink coffee or tea in the morning or before your workout. Limit drinking after 4 pm to avoid affecting your sleep.
4. Walk in the morning or evening
Walking is a simple but effective activity. Just 30 minutes of brisk walking every day can burn 150-200 calories. If you maintain this habit for 1 month, that number can reach 4500-6000 calories, equivalent to nearly 1kg of excess fat.
Walking in the morning helps you start your body, increase blood circulation and bring a refreshing spirit. Meanwhile, walking before or after dinner helps limit fat accumulation and reduces stress. This helps you limit uncontrolled eating.
Tip: choose to walk outdoors in the park or riverside to breathe fresh air or combine listening to music to turn exercise into a pleasant experience.
5. Choose stairs instead of elevators
Small changes in daily habits can bring big benefits. Climbing stairs burns about 10 calories per minute, while also toning the glutes and calves.
For example, if you climb stairs 5 times a day (2–3 floors each time), you can burn an additional 100–150 calories. This number seems small, but when added up over the month, you have eliminated the amount of calories equivalent to a hearty meal.
Take every opportunity to climb stairs wherever you can, such as at the company, the shopping center, or even at home. Here’s a “hidden” way to exercise without adding time to your busy schedule.
6. Reduce or abstain from alcohol
Alcohol is one of the “hidden culprits” that causes weight gain. A glass of wine contains about 125 calories, while beer ranges from 150–200 calories per can. In particular, alcohol reduces self-control, making you more likely to eat fried foods or sweets than usual.
Cutting down on alcohol not only helps cut down on calories, but also improves sleep quality, helps the liver function more effectively, and reduces the risk of belly fat accumulation. If you find it difficult to quit completely, you can apply the rule: limit yourself to only 1–2 drinks per week and replace them with sparkling water or non-alcoholic cocktails at parties.
7. Drink enough water every day
Water accounts for 60–70% of the body, playing an important role in transporting nutrients, eliminating toxins and supporting metabolism. However, many people often confuse hunger with thirst, leading to overeating when the body really only needs water.
Get into the habit of drinking 1–2 glasses of water before meals to create a feeling of fullness and reduce food consumption. In addition, carrying a water bottle with you will help you remind yourself to drink regularly during the day.
The ideal amount of water is usually 2–2.5 liters per day, but can be adjusted depending on weight, activity level and weather.
So, losing weight quickly does not mean forcing yourself into a strict diet or exhausting exercise. Instead, it’s a combination of small but consistent habits: eat more vegetables, maintain a healthy breakfast, drink coffee or green tea properly, walk daily, climb stairs, limit alcohol and drink enough water. If you apply it consistently, your weight will gradually decrease naturally and sustainably. More importantly, you will not only achieve the desired body shape but also improve your health, spirit and quality of life in the long term.
