Weight loss is a journey that involves not only changing your weight but also directly affecting your overall health. Being overweight or obese not only affects your appearance but also changes your metabolism, increasing your risk of cardiovascular disease, diabetes, high blood pressure and joint problems. Therefore, losing weight should not be considered a “temporary job” but a process of building a healthy, sustainable lifestyle.
What to do when starting your weight loss journey?
Here are 5 effective tips that can help:
1. Start with specific and realistic goals
The first step when wanting to lose weight is to define a clear goal. Many people often set goals that are too high or too general, such as “lose 10 kg immediately” without considering their body condition, lifestyle and ability to maintain. In fact, specific, small, and achievable goals will help you track your progress and stay motivated. For example, instead of aiming to lose 10 kg in 1 month, you can aim to lose 0.5–1 kg per week.
When you have a specific goal, you will feel that every effort is valuable. Small successes such as maintaining a healthy diet for a week or walking 30 minutes a day will motivate you to continue, instead of feeling discouraged because the results do not come immediately.
2. Plan a balanced diet with a nutritionist
Another important factor is diet. Eating less does not mean effective weight loss. A balanced, nutritious diet is the key to safe and sustainable weight loss. A nutritionist can help you build a plan that suits your body’s needs, including reasonable calories, protein, carbohydrates, healthy fats, vitamins and minerals.
The diet should prioritize whole foods such as vegetables, fruits, whole grains, nuts, lean meats, fish and low-fat dairy products. At the same time, limit processed foods, fast foods, soft drinks and foods high in sugar or saturated fat. Through planned eating, your body will receive enough energy to move, while gradually reducing excess fat safely.
3. Exercise regularly and appropriately for your body
Exercise is an indispensable part of the weight loss process. But the important thing is to choose the right exercise, easy to maintain and not cause injury. Walking, yoga, swimming, cycling or light physical exercises can all help burn calories, improve cardiovascular health and improve mental health.
You do not need to start with exercises that are too heavy or high intensity. The important thing is to build a regular exercise habit. For example, walking 30 minutes a day or doing yoga 3–4 times a week will help your body gradually adapt and form a long-term habit. Once your body gets used to the exercise, you can gradually increase the duration or intensity to optimize weight loss.
In addition to exercising, maintaining consistency is more important than overdoing it for a few days and then giving up. A realistic plan that you can follow will bring more sustainable results than any short-term but too extreme method.
4. Optimize your lifestyle habits
Losing weight is not just about eating and exercising. Getting enough sleep, drinking enough water and taking care of your mental health also significantly affect your weight loss journey. Deep sleep helps the body regulate hormones that control appetite, while restoring energy after a day of activity. Drinking enough water not only supports metabolism but also helps reduce cravings and improve digestive function.
Taking care of your mental health is also a factor that cannot be ignored. Chronic stress, anxiety or pressure can lead to emotional eating, slowing down the weight loss process and increasing the risk of metabolic diseases. Practicing stress reduction techniques such as meditation, yoga, walking outdoors or taking time to relax will help you maintain a positive mood and be more persistent during the weight loss process.
5. Monitor your body’s signs
Finally, observe and listen to your body. Signs such as energy levels, digestive health, sleep quality, mood or concentration all reflect overall health and factors that can hinder the weight loss process. Recording symptoms, weight changes or health indicators will help you recognize timely adjustments in your diet, exercise or lifestyle habits.
For example, if you feel constantly tired, have trouble sleeping, or have digestive problems, you may be lacking nutrients or need to adjust your exercise level. Tracking these signals can not only help you lose weight effectively, but also improve your overall health.
