Weight loss doesn’t have to be complicated, restrictive, or stressful like many people think. A large-scale study in Nutrition and Exercise for Women has shown that by following just three very simple rules, you can lose up to 10% of your body weight in a year, without the need for extreme diets or difficult-to-maintain methods.
These rules are not only applicable to middle-aged women, but are also useful for anyone looking for a practical, healthy, and effective approach to long-term weight management.
What are the rules for effective and sustainable weight loss?
Include the following 3 rules:
1. Rule 1: Record what you eat
One of the habits that has the strongest impact on weight loss results is keeping a daily food diary.
People who keep a food diary regularly lose an average of almost 3kg more than those who don’t.
When you write down everything you eat and drink, you start to become more aware of the actual calories you’re taking in.
Instead of eating on impulse, you can identify habits that contribute to weight gain, like snacking too much, drinking soda, or “accidentally” adding a scoop of ice cream each night.
Keeping a diary doesn’t have to be complicated:
- It can be a small notebook,
- A phone app,
- Or simply a few notes at the end of the day.
- The important thing is to be consistent.
When you see the numbers or a list of your food, you’ll naturally want to adjust your eating behavior; for example, reducing your portion sizes, choosing lighter options, or avoiding foods that are too high in calories.
This small habit, if maintained, will help you “see” your weight loss journey more clearly and be more motivated every day.
2. Rule 2: Eating three full meals helps you lose weight better
Many people think that skipping meals can help reduce calories faster, but the reality shows the opposite.
People who maintain three regular meals a day lose nearly 3.6kg, while the group that regularly skips meals loses significantly less.
When you skip meals, especially breakfast or lunch, your body will fall into a state of energy deficiency. As a result, at the next meal, you will eat more than usual to compensate.
Prolonged hunger also causes the hormones that control satiety (leptin and ghrelin) to function less effectively, making you crave food and making it difficult to control portions.
The solution is not to eat less, but to eat on time and with enough nutrition:
- Breakfast helps kick-start your metabolism, providing energy for your brain and muscles.
- Lunch helps you stay focused and keeps your blood sugar stable.
- Dinner should be light, but with enough fiber and protein to keep you from reaching for snacks later.
A body that is regularly fueled will burn calories more efficiently, reducing the risk of overeating and helping you maintain a stable weight in the long term.
3. Rule 3: Eat at home more often
Another important factor noted by the study is eating at home.
People who eat out for lunch at least once a week tend to lose about 2.5kg less than those who eat at home mostly.
This is not surprising: when you eat at home, you have complete control over the ingredients, portion sizes and preparation.
In contrast, restaurant food often contains more oil, salt, butter, sugar, or sauce than you think.
Even dishes considered “healthy” like salads or grilled fish can contain more calories than expected because of the dressing or oil.
When you cook for yourself, you know exactly what you are putting into your body.
You can use olive oil instead of butter, reduce the amount of salt, or increase the amount of green vegetables without losing the flavor.
It is the simplest way to eat well and control your weight without having to be too restrictive or worried.
In short, losing weight does not necessarily have to start with complicated plans or harsh diets. Sometimes, just writing down what you eat, maintaining three regular meals a day, and eating at home more often, your body will start to change in a positive way that you did not expect. Those three rules seem simple, but simplicity is the key to maintaining long-term.
When you know what you’re putting in your body, eat in moderation, and are proactive in your food choices, you’re giving your body the opportunity to be more balanced, healthy, and energized every day.
