Weight loss is not just a temporary journey but also a long-term lifestyle to maintain health. Instead of following harsh diets or quick weight loss methods, you can completely start with simple, sustainable habits.
What is the solution to lose weight and maintain weight?
Here are five key ways to help you lose weight effectively and maintain a healthy weight:
1. Follow a “healthy plate”
One of the most important principles when losing weight is maintaining nutritional balance in every meal. Imagine your plate is divided into three parts:
- 25% for lean protein such as chicken, fish, tofu or eggs. Protein helps rebuild muscle, increases satiety and reduces cravings for snacks.
- 50% for colorful vegetables, from leafy greens, carrots, broccoli to tomatoes. Vegetables are not only rich in vitamins and fiber but also low in calories, helping you stay full for a long time without worrying about gaining weight.
- The remaining 25% is for complex carbohydrates such as brown rice, potatoes, oats or whole wheat pasta. This is a stable source of energy, helping you maintain your endurance all day.
This combination ensures that the body receives enough nutrients while controlling the amounts of calories consumed. When eating the right proportion, you will find yourself less hungry, limiting the amounts of excess calories while still feeling satisfied after the meal.
2. Prepare meals in advance
One of the “traps” that causes many people to gain weight is fast food or processed foods. After a long tiring day, it is easy to choose a fast food meal instead of cooking.
The solution here is to prepare meals in advance. When cooking, make a little more so that the rest can be put in a box and kept in the refrigerator or freezer. The next day, you just need to reheat it to have a delicious, nutritious meal without having to resort to unhealthy foods.
For example, you can prepare a pot of vegetable soup, a tray of grilled chicken breast or some canned brown rice. This not only saves time but also significantly reduces the possibility of “random eating” when hungry.
Preparing healthy foods in the refrigerator also gives you peace of mind, helping you maintain your long-term eating goals.
3. Eat slowly during mealtimes
In a busy life, many people have the habit of eating very quickly, watching TV or scrolling through their phones. This inadvertently prevents the brain from receiving the full signal, leading to overeating without realizing it.
Eating slowly and focusing on the food is a small habit but has a big impact. When you chew thoroughly, enjoy the flavor of each bite, the stomach will have time to send the “full” signal to the brain. As a result, you will eat less but still feel satisfied.
A little tip is to put down your chopsticks or fork between bites, or take a sip of water to prolong the meal time. Not only does it help control weight, eating slowly also helps the digestive system work better.
4. Stay hydrated
The feeling of thirst and hunger can sometimes be easily confused. Many people, when their stomachs are “rumbling”, look for food, while their bodies are simply lacking water.
Try drinking a glass of water before deciding to eat. In many cases, the feeling of hunger will be significantly reduced after drinking water. This is especially useful if you are trying to limit unnecessary snacks.
Water also helps purify the body, supports metabolism and maintains energy. A well-hydrated body will function more effectively, from digestion, blood circulation to the ability to concentrate.
Little tip: always carry a bottle of water with you and get into the habit of drinking water regularly throughout the day.
5. Exercise 30 minutes a day
There is no need to force yourself to do high-intensity workouts, just 30 minutes of exercise a day is enough to make a noticeable difference.
Take a brisk walk around the park, do light yoga, cycle or swim. All can be suitable options depending on your physical condition and preferences. For those with bone and joint problems, gentle exercises such as Pilates or walking in the water are also great solutions.
The most important thing is to maintain it regularly. Regular exercise not only helps burn calories but also improves cardiovascular health, reduces stress and improves sleep quality. Remember, a little exercise every day is much better than doing heavy exercise for a short time and then giving up.
So, losing weight and maintaining weight is not a race, but a journey to build scientific living habits. By applying the five principles above you will create lasting change, not only in your figure but also in your overall health.
