Weight loss is essentially a journey to find a balance between calories consumed and calories burned. When you maintain a calorie deficit (ie calories consumed are more than calories consumed), your body will gradually use stored fat for energy, thereby reducing weight. However, for this process to take place safely and sustainably, you need the right strategies instead of extreme weight loss.
Important principles for safe and sustainable weight loss
Here are some principles recommended by experts to lose weight effectively while maintaining health:
1. Increase movement and exercise
Exercise is a powerful tool to increase daily calorie expenditure. You don’t necessarily have to spend hours in the gym, just regularly combine activities such as brisk walking, jogging, cycling or yoga. Even small actions like taking the stairs instead of the elevator, taking a walk after dinner, or doing housework contribute to a calorie deficit.
Exercise not only burns calories but also improves cardiovascular health, strengthens muscles, and helps you feel more refreshed. Thanks to that, your weight loss journey will become much easier.
2. Eat more fiber to stay full longer without worrying about excess energy
Fiber is a great “companion” for those who want to lose weight. Green vegetables, fruits, whole grains, and beans are both nutritious and low in calories. When added to meals, they help create a feeling of fullness quickly and for a long time, limiting the craving for snacks.
For example, a bowl of salad with green vegetables, tomatoes, cucumbers, chickpeas, and a little olive oil will make you feel full but has much lower calories than a portion of greasy fast food. This is a smart way to maintain a calorie deficit without feeling hungry or exhausted.
3. Don’t forget protein
Protein plays a particularly important role in the weight loss phase. Not only does it help maintain and develop muscle, protein also slows down digestion, making you feel fuller longer. A meal with enough protein will help reduce cravings and stabilize energy for many hours afterward.
You can supplement protein from many sources: lean meat, fish, eggs, Greek yogurt, low-fat cheese, or beans and nuts. For example, instead of eating a sweet bread for breakfast, you can choose boiled eggs with vegetables. This will help you feel full longer, have fewer calories, and still have enough energy to start the day.
4. Minimize refined sugar and added sweets
One of the “culprits” that makes it difficult to lose weight is sugar. Refined sugar brings a lot of empty calories but has almost no nutritional benefits. Soft drinks, canned juices, candy, and even some sweet yogurts are all high in sugar, which can easily sabotage your efforts to maintain a calorie deficit.
A simple solution is to choose products that are pure, low in sugar, or sugar-free. For example, instead of drinking a can of soda, try a glass of water with a few slices of lemon or cucumber. This small habit can save you hundreds of calories each day.
5. Eat slowly, focus, and listen to your body
In a busy life, many people have the habit of eating quickly, looking at their phones or working at the same time. This makes the brain unable to receive the signal of fullness in time, leading to overeating.
Get into the habit of eating slowly, chewing thoroughly, and enjoying the flavor of the food. When you focus on eating, you can easily feel when your body is full and stop in time. This is one of the simplest but extremely effective ways to avoid excess calorie intake.
6. Control your evening snacking habits
Evenings are often the time when we easily indulge in high-calorie snacks, especially when relaxing in front of the TV. However, at this time the body has almost met its energy needs, so eating more will only cause you to overeat.
If you really feel hungry late at night, you can choose light, low-calorie but still healthy snacks, such as a box of unsweetened yogurt, a few slices of apple or a small handful of almonds. This will help satisfy your cravings without ruining your weight loss plan.
In short, losing weight by maintaining a calorie deficit is not a secret formula, but a proven scientific principle. Instead of dieting or extreme fasting, combine a balanced diet with lots of vegetables, protein, fiber, while reducing refined sugar and maintaining regular exercise. More importantly, listen to your body, adjust step by step and be patient. Because losing weight is not just about the number on the scale, but also a journey to build a healthy, sustainable lifestyle so that you feel healthy and confident in the long term.
