For many people who are just starting their weight loss journey, the first solution that comes to mind is dieting. Cutting calories, minimizing sweets, starches, or even giving up favorite foods seems to be the fastest way to get back in shape. However, after a few weeks or even a few days, cravings increase sharply, mood becomes irritable, and the body is tired. And then, when unable to maintain, the weight returns to the same level, or even increases more than before.
In fact, dieting has never been a sustainable weight loss strategy. Nutritionists call it “yesterday’s weight loss plan”, because it often promises quick results but cannot be maintained in the long term. Especially for beginners, strict dieting can easily create a feeling of failure right from the first steps.
Why do diets often fail for beginners?
Here are three reasons why:
1. Feeling deprived
Most diets are based on the principle of “elimination” such as cutting out starch, limiting fat, abstaining from sugar completely… When you force yourself to stay away from the foods you love, your brain will react by creating stronger cravings. The more you abstain, the more likely you are to fall into a state of compensatory eating, causing your weight loss efforts to fail.
2. Lose weight quickly but not sustainably
Strict dieting often helps you lose weight quickly in the first weeks, mainly due to loss of water and muscle mass, not necessarily fat. When the body senses a lack of energy, the metabolism slows down to save energy. As a result, weight easily stagnates or increases again right after you eat normally.
3. Affects the mind
Dieting turns eating, which is a natural, enjoyable activity, into a burden full of anxiety. Every meal becomes a calorie calculation, every time you eat wrong you feel guilty. This causes psychological stress, which can eventually lead to eating disorders or giving up completely.
4. Weight loss is a long journey, not a sprint
The key to sustainable weight loss is not eating less for a week, but living habits that can be maintained for a lifetime. An effective diet is one that you can apply every day without feeling forced.
That means:
- You don’t need to completely give up the foods you like, but learn to eat in reasonable amounts.
- You don’t have to starve yourself, but know how to combine nutritious foods to both fill your stomach and control your weight.
- You don’t have to follow “diet trends” but find a lifestyle that suits your schedule and personal preferences.
- Only when the method is integrated into your daily life can you maintain it long-term and achieve real results.
What should beginners do to lose weight?
Instead of going on a strict diet, beginners can start their weight loss journey with simple steps:
1. Eat enough, eat right
Instead of completely cutting out starch, choose complex starch (brown rice, sweet potatoes, oats). Increase green vegetables, fruits, lean proteins and healthy fats (olive oil, avocado, nuts). These foods not only help you feel full longer but also provide essential nutrients.
2. Control your portions
Use smaller bowls, divide your portions into many small meals to avoid eating too much at once. This helps your body maintain stable energy, limiting the feeling of hunger.
3. Exercise regularly
You don’t need to hit the gym hard right from the start. Walking briskly for 30 minutes a day also helps burn calories, improve your cardiovascular system and support weight loss. When your body gets used to it, you can gradually increase the intensity.
4. Get enough sleep and reduce stress
Lack of sleep and stress disrupt hormones, stimulate appetite and make weight loss more difficult. Therefore, proper rest is just as important as diet.
Obviously, there is no golden formula that applies to everyone. What works for one person may not work for another. Therefore, the most important factor is suitability. You can try many different ways to find the eating and exercise method that makes you most comfortable. Remember that weight loss is not a race to reach the ideal weight in a short time, but a journey to build a healthy body in the long term.
