According to data from Cleveland Clinic (USA), 85-95% of dieters experience weight gain again. The main reason lies in the body's natural response: after weight loss, changes in hormones and metabolism often stimulate a more intense feeling of hunger.
Dr. Kezia Joy (RDN), Health Advisor at Welzo, said that the most common mistake is that we complicate the process with strict food elimination regimes, making weight loss an impossible task.
3 principles to simplify the weight loss journey
To achieve sustainable results, Dr. Joy recommends focusing on 3 basic principles instead of short-term diets.
First, prioritize protein and fiber. This is a "double" that helps maintain a feeling of fullness for a long time and stabilize blood sugar. Consuming enough protein in each meal helps you minimize cravings for snacks and control calorie intake naturally.
Second, establish a small calorie deficit. Instead of cutting extreme calories that put the body in a "survival" state and slow down metabolism, you should only consume a slightly lower level of energy than the body needs. This approach both helps reduce fat, protects energy metabolism and prevents burning hunger.
Third, maintain regular physical activity. Weight loss is not only high-intensity exercise but also a combination of daily exercise (walking, climbing stairs) and regular exercises. Physical activity helps maintain lean muscle mass - an important factor in maintaining a stable weight and improving overall health.
Dr. Joy emphasizes that weight loss is a journey that requires patience. Simple principles help you easily adhere to them even in social environments or busy days. The biggest mistake of many people is to only do it when they "like it" or completely let go on weekends.
Healthy weight loss takes time and sometimes will encounter a plateau stage. Consistency in small daily actions, instead of trying to achieve perfection in the short term, is the essential tool for you to achieve your weight goals in a healthy way.
