Fitness and weight loss coach Ann- Meritori Tom CEO at AnnTom Fitness fitness center, India, said that weight loss is an individual journey, and doing it in a healthy and sustainable way is more important than trying to achieve your goals too quickly.
Weight loss coach Ann-Maria Tom shared about what to do and not do during the weight loss process to help achieve effective weight loss goals.
Things to do
1. Balanced diet
Increase green vegetables, fruits, whole grains, and protein from low-fat plant or animal sources.
Cut down on processed foods, high in sugar and saturated fat.
Make sure to provide enough nutrients for the body, avoid fasting or reducing heat excessively because it can harm your health.
2. Eat in small portions and regularly
Divide your meals into several meals a day (3-5 small meals) to maintain stable energy levels and reduce hunger.
3. Exercise regularly
Combining aerobic exercises (such as running, swimming, cycling) and strength training (such as weight lifting or yoga) helps burn calories and increase muscle mass.
Try to maintain at least 150 minutes of physical activity per week.
4. Drink enough water
Water not only helps maintain metabolism but also helps reduce cravings. Drinking enough water (from 1.5-2 liters per day depending on the body and activity) is very important in the weight loss process.
5. Quality sleep
Lack of sleep can increase appetite and disrupt appetite-regulating hormones, such as leptin and ghrelin.
Make sure to sleep 7-9 hours a night.
Things you should not do
1. Not fasting
Fasting can slow down your body's metabolism and make you more likely to overeat.
2. Do not use weight loss foods of unknown origin
Avoid rapid weight loss products, weight loss pills, or foods with stimulants that have no scientific evidence, as they can harm your long-term health.
3. Don't eat too few calories
Although eating few calories is necessary when losing weight, reducing too many calories can cause the body to lack the necessary nutrients and cause health problems such as fatigue, weakened immune system, or muscle loss.
4. Don't miss strength training
Doing cardio (running, swimming, cycling) alone without strength training will cause you to lose muscle, making the weight loss process slow and easy to gain weight after stopping the diet.
5. Don't compare yourself too much with others
Each body has a different reaction to diet and exercise, so don't compare your weight loss process with others. Focus on your own progress and make positive changes.
6. Not expecting immediate results
Weight loss is a long process and requires perseverance. Small but sustainable changes will bring long-term results, instead of expecting quick results without maintaining them.
