Losing weight doesn’t have to involve strict diets or strenuous exercises that will make you give up quickly. In fact, small changes in your daily routine can have a significant impact if you stick with it.
What’s the best way to lose weight?
Here are 8 simple but effective ways to help you reach your desired weight:
1. Practice thinking before eating
Many people often eat based on emotions or habits, leading to consuming more than necessary. Before each meal, take a few seconds to ask yourself: “Am I really hungry? Am I eating because I’m bored or stressed?” Practicing thinking before eating will help you control the amount of food you eat, thereby minimizing overeating.
Helpful tip: You can try drinking a glass of water, going for a few minutes of walking, or calling a friend before deciding to eat. Many people find that they no longer feel hungry after doing so.
2. Pay attention to the amounts of calories needed
Safe weight loss is not about cutting too many calories, but adjusting the amounts of calories just enough for the body to still have energy to function. You can refer to the energy needs based on your age, gender, height and activity level. Tracking calories helps you know how much your body is taking in, thereby adjusting appropriately instead of eating emotionally.
Helpful tip: If you usually eat a full bowl of rice, reduce it to ⅔ of the bowl and add more green vegetables. Or instead of drinking sweet milk coffee, try black coffee with less sugar to save hundreds of calories each day.
3. Eat a balanced diet, do not need to completely eliminate foods
One of the common mistakes when losing weight is eliminating certain food groups. In fact, all foods can be part of a healthy diet if you eat them in moderation. Prioritize vegetables, fruits, whole grains, and lean proteins, but don’t be too hard on yourself when you occasionally indulge in a favorite dish.
Helpful tip: If you love sweets, eat a small piece instead of a whole one. Or instead of drinking bubble tea every day, limit it to 1-2 times/week and choose the type with less sugar and less toppings.
4. Drink plenty of water every day
Water not only helps the body maintain metabolism but also creates a feeling of fullness, limiting snacking. Especially when you exercise a lot, it is even more important to replenish enough water to avoid losing energy and exhaustion. A small tip is to drink a glass of water before meals, this can help you eat less and still feel satisfied.
Helpful tip: Many people have the habit of keeping a 1-liter bottle of water on their desk and drinking it all before noon, then continue to drink another 1-1.5 liters in the afternoon. This is a simple way but helps you maintain enough water every day.
5. Take every opportunity to exercise
You don’t have to go to the gym every day to lose weight. Just take advantage of small opportunities throughout the day, such as walking instead of driving, climbing stairs instead of the elevator, or standing up and walking after every hour of sitting at work. These simple activities add up to help you burn a significant amount of calories.
Helpful tip: Try taking the stairs at least 1–2 times a day instead of taking the elevator. Or when going to the market near your house, walk instead of driving. These small things can help burn hundreds of extra calories each week.
6. Cook more at home
Outside meals often contain more fat, sugar, and salt than home-cooked meals. When you prepare your own meals, you have complete control over the ingredients, portion sizes, and preparation methods. This not only saves money, but also has long-term benefits for your weight and health.
Helpful tip: Instead of buying fried chicken at the store, try cooking chicken breast pan-fried with a little olive oil and serving with salad. It’s much more delicious and healthier.
7. Use smaller plates and cups
A simple but very effective tip is to change the size of your plates, bowls and cups. When using smaller plates, you will automatically take less food and your brain will still feel that you have enough. This is a “visual trick” that many nutritionists recommend to reduce the amounts of calories you take in without trying too hard.
Helpful tip: If you usually eat from a 25cm plate, switch to a 20cm plate. This helps reduce the amount of rice you eat by up to 20% just by changing the size of your bowl/plate.
8. Get enough rest
Lack of sleep not only makes your body tired but also directly affects your weight. When you lack sleep, your body tends to crave more high-calorie, sweet and fatty foods. At the same time, fatigue makes it difficult for you to make the right decisions about eating. Therefore, make sure you get enough and quality sleep to support the effective weight loss process.
Helpful tip: You can set a fixed bedtime at 10:30 pm and turn off all electronic devices 30 minutes before. After a while, it will help you not only sleep better but also reduce the occurrence of nighttime snacking.
