Achieving Healthy Weight Loss

Achieving healthy weight loss is not about a “diet” or a “program” but rather a lifestyle with healthy eating patterns, regular physical activity, and stress management. Weight loss requires dedication and a well-designed plan. The initial step on the weight loss journey means changing your lifestyle to include consuming diverse healthy foods, engaging in regular physical activity, getting enough sleep, and managing stress.

When attempting to lose weight, it’s natural to want it to happen very quickly. However, individuals with gradual and steady weight loss (about 1 to 2 kg per week) are more likely to maintain their weight.

Once you achieve a healthy weight, rely on a healthy diet and physical activity to sustain your health in the long term.

Step 1: Take Responsibility.

Write down the reasons why you want to lose weight.

Step 2: Assess Where You Are. / Food, Physical Activity, Sleep, and Emotion Journal

Record everything you eat for a few days in a food journal, along with your physical activity, sleep, and emotions.

Then examine your lifestyle (work schedule or travel schedule).

Step 3: Set Realistic Goals.

Step 4: Identify Resources for Information and Support.

Find family members, friends, and colleagues who will support your weight loss efforts, or join a weight loss group.

Step 5: Continuously “Monitor” Yourself to Track Your Progress.

IMPROVE YOUR EATING HABITS

1. Consider all your specific eating habits, both bad and good, and identify your usual triggers for unhealthy eating.
2. Replace your unhealthy eating habits with healthier ones.
3. Reinforce your new, healthier eating habits.
4. Create a list of your eating and drinking habits.
5. Highlight habits on your list that may lead you to overeat.