Weight loss is always a topic that many people are interested in, not only because of the desire to have a balanced body but also to improve health and prevent diseases. However, before embarking on any weight loss plan, you need to clearly understand the basic principles of weight loss, the eating habits to maintain, the foods to limit and the important factors to achieve sustainable results. Starting without knowledge can easily lead to mistakes, weight loss failure, or worse, negative effects on health.
What should you care about when starting to lose weight?
Here are the most important things you need to know before starting your weight loss journey:
1. Where to start losing weight?
The core of weight loss is energy balance: you must take in fewer calories than your body burns. Energy from food is measured in calories, and some foods contain significantly more calories, such as foods high in sugar and fat. If you eat more calories than your body needs, the excess will be stored as fat.
To lose weight, you need to create a calorie deficit. One pound of fat is equivalent to about 3,500 calories. So, to lose about 0.45 kg per week, you need to cut 500 calories per day, which you can achieve by eating less, exercising more, or a combination of both.
For example, you can reduce 250 calories from your diet and exercise enough to burn the extra 250 calories. This is safer, more scientific, and easier to maintain than forcing yourself to starve.
2. How many times a day is reasonable?
One of the common questions when starting to lose weight is: “How many meals a day should I eat?”
- Three main meals and one snack: This is a common eating habit and is suitable for most people. Each meal should be balanced with vegetables, whole grains and a portion of protein.
- Eat many small meals: Some people feel more comfortable with 5–6 small meals spaced 2–3 hours apart. For example, breakfast can be as simple as yogurt with fruit, followed by a small sandwich a few hours later.
It is important not to skip meals. Skipping meals can help you lose weight temporarily, but often leads to overeating later. If you persist in eating moderately for about a month, your body will gradually get used to it and regulate its hunger-fullness rhythm more stably.
3. What are the effects of high-fat foods?
Fat is the most concentrated source of energy: 1g of fat contains twice as many calories as 1g of protein or carbohydrate. In particular, calories from fat are often stored in the body more easily.
The danger is that fatty foods, especially fried foods, cakes, fast food, can “trick” you into feeling full. You can eat more than your body really needs without realizing it. This is why uncontrolled high-fat diets often lead to weight gain. However, not all fats are harmful. Fats from fatty fish, nuts, avocados are healthy and even necessary for the body. Therefore, you should not completely eliminate fat, but limit bad fats and prioritize good fats.
4. Important things to remember for safe and sustainable weight loss
Weight loss is a long journey, and to be successful, you need to remember the core principles. These are not just general advice, but the foundation to help you maintain your health, avoid risks and achieve sustainable results.
Here are 5 important things you should keep in mind before starting to change your lifestyle:
4.1. Nutrition is the foundation of weight loss
There is no general formula for everyone, because each person’s body reacts differently to food. Some people are suitable for a low-carb diet, but others feel tired if they cut out too much starch. Therefore, the most important thing is to listen to your body, monitor changes in weight and health when you try a diet, and then adjust to find the most suitable way.
4.2. Good nutrition is about healthy food
Vitamin and mineral supplements can be helpful, but they are no substitute for real food. A multivitamin doesn’t contain the fiber, antioxidants, or other beneficial compounds found in vegetables, fruits, nuts, and whole grains. Your body absorbs nutrients best through a varied diet rich in fresh, minimally processed foods.
4.3. Eat a variety of foods
Eating the same foods over and over again can leave you lacking in nutrients. On the other hand, combining a variety of vegetables, fruits, lean meats, fish, beans, nuts, and whole grains not only provides you with adequate nutrition, but also creates a sense of excitement in eating. Try adding new dishes to the menu, such as a grain salad with quinoa, lentil soup, or grilled salmon with vegetables. This helps maintain motivation and limit boredom when losing weight.
4.4. Don’t follow fad diets
Fad diets may help you lose a few pounds in the short term, but they are rarely sustainable. Cutting out important nutrients often leads to muscle loss, lack of energy, and the weight can come back quickly when you stop. Real health comes from long-term habit change – eating a balanced diet, controlling portion sizes, and maintaining an active lifestyle.
4.5. Regular exercise is key
Losing weight through dieting alone often leaves the body tired and prone to muscle loss. Incorporating exercise will help burn calories, maintain muscle mass, and improve cardiovascular and mental health. You don’t have to go to the gym or do heavy workouts, you can start with a brisk 30-minute walk a day, yoga, swimming, or cycling. The important thing is to choose an activity that you find suitable and can maintain long-term.
So, losing weight is not just a matter of “eating less and exercising more”, but a journey that requires understanding, perseverance and the right choices. Understand how to create a safe calorie deficit, build a balanced diet, limit bad fats and maintain regular exercise. More importantly, consider weight loss as a long-term lifestyle change rather than a short-term plan. When you persevere, the results will be sustainable and your overall health will improve.
