How to Lose Weight to be Healthy

When attempting to lose weight, people tend to expect a quick result. They start cutting down food portions, restricting calories or even fasting. Cutting calories leaves them starved and overwhelmed with cravings, leading to the yo-yo effect. 

Losing weight by eating healthily instead of restricting calorie intake is more sustainable. 

Here are some tips on what you can do to achieve lasting weight loss and stay healthy.

1. Start your day with a high-protein breakfast

Start your day with a high-protein breakfast to help curb your appetite leading to lower food intake during the day. Eating enough protein is essential to preserve muscle mass and decrease cardiometabolic risks. An appropriate daily protein intake is around 56-91 grams for men and 46-75 grams for women. 

Generally, you should eat 0.8 grams of protein per 1 kilogram of your body weight daily. If you are 65 years old or above, you need a little bit more protein, i.e., 1-1.2 grams per kilogram of your body weight, and athletes need more, around 1.4-2 grams.

People who do not eat meat or animal products can get plant-based proteins from tofu, beans, quinoa, or tempeh. However, those with chronic comorbidities such as chronic kidney disease may need to reduce protein intake according to the doctor's recommendation.

2. Choose weight loss-friendly foods during the day

Eating less refined carbs, including sugar and refined starch, is one fast way to lose weight. Replace it with whole grains can lower your hunger and keep you satisfied longer with more filling fiber. When eating a low-carb diet, your body will have the hormonal milieu to use the stored fat for energy. According to studies, eating fewer carbs is an effective weight-loss method. However, the long-term effect of a low carbohydrate diet is not yet known.

Vegetables are low in calories but high in nutrients and fibers. Eating more green leafy vegetables such as spinach or cruciferous vegetables such as kale, broccoli, cauliflower, cabbage, and lettuce is beneficial to maintain a healthy weight. Vegetables like corn, potatoes, and sweet potatoes contain complex carbs. But when trying to lose weight, you should eat them in smaller portions.

Eating healthy fats from fatty fish, nuts, or avocados or using olive oil for cooking is beneficial. Consume less saturated fats, such as those from butter or coconut oil.

3. Eat slowly

Eating and chewing at a slower pace signals to your brain that your stomach is filling up, making you feel full faster. It prevents overeating and boosts weight-reducing hormones. Chewing well improves digestion and nutrient absorption.

4. Drink plenty of water

Drinking water can decrease cravings and make you feel full faster. Staying hydrated can reduce your consumption of sugary drinks or other sweetened beverages. Water is necessary for metabolism. It can help burn more calories from stored fat. Cold water intake can increase energy expenditure because your body needs to warm the water for digestion. Moreover, staying hydrated can improve waste elimination and bowel movement. Drinking unsweetened caffeinated beverages such as tea or coffee can also help boost the body’s metabolism.

5. Stay physically active

Staying active and regular exercise can help you with weight loss. Cardio workouts and resistance training are effective for losing weight and keeping you strong. Walking, jogging or swimming can help raise the heart rate, and weightlifting is good for building muscles. Both types of exercise prevent slowing down the metabolism, which occurs during weight loss.

6. Rest well with quality sleep.

Poor sleep is a risk factor for weight gain, obesity, metabolic disorders, and other health conditions. According to studies, people with sleep deprivation have disrupted circadian rhythms. They do not feel refreshed and have less energy for physical activities. They tend to eat more due to physiologic stress. Staying up late raises the opportunities for snacking.

A weight loss of 0.5-1 kg. a week is ideal. It is crucial to avoid consuming a high proportion of your food intake from ultra-processed food to avoid refined carbs, especially sugar. Time-restricted eating, such as intermittent fasting, can contribute to weight loss and improve metabolic dysfunction.

Article by
Dr Sasipas Chontong

A doctor specialized in endocrine and metabolic diseases
Doctor profile