Many people fail to lose weight because of adopting harsh diets, causing fatigue and easily gaining weight back. According to Harvard Medical School, sustainable weight loss requires a comprehensive formula, combining diet, exercise and mental control.
The first factor is reduced energy intake but still enough nutrients. Accordingly, you should lose 300 - 500 kcal per day by cutting sweets, fast food, carbonated water and increasing green vegetables, lean meats, whole grains. Dates help keep you full for a long time and maintain muscle, while fiber aids digestion and reduces fat absorption.
Second, divide your meals instead of eating at a full time. 3 main meals and 2 side meals help stabilize blood sugar, limit hunger and avoid uncontrolled snacking. Drinking water 15 minutes before meals also helps control portion sizes.
Third, exercise regularly for 30 minutes/day, prioritizing cardio combined with endurance (such as plank, squat) to increase calorie consumption and burn fat effectively. Brisk walking, jumping rope or cycling are suitable options for busy people.
In addition, sleep and stability in spirit are also important factors. Lack of sleep or prolonged stress causes the hormone cortisol to increase, stimulating appetite and fat accumulation in the abdomen.
Experts recommend that you should not expect to lose more than 1kg per week. The safety target is 3 - 4kg per month with a personalized and persistent roadmap.
