Many people have experienced the frustration of serious dieting with little success. Therefore, we decided to discuss how to establish healthy lifestyle principles to make the weight loss journey smoother.
The common belief about weight loss is “eat less and move more.” However, effective weight loss is not only about controlling food intake but also about making the right food choices. Although these four words are simple and easy to understand, many women pursuing a slender figure often take an extreme approach to dieting, which can negatively affect their health, leading to issues such as hormonal imbalance, fatigue, and even a weakened immune system.
To lose weight effectively, the first step is to learn how to calculate your daily caloric needs. Everyone requires different amounts of calories based on age, weight, and gender. While this might take some effort, there are numerous mobile apps available on the market that can assist us in calorie counting and help us understand the sources of various foods. For example, the calorie content of fast food can be easily checked. These tools not only inform you about how many calories you’ve consumed but also offer guidance, making it easier to adjust your diet. If you discover that your fat intake is too high, you should reduce it; conversely, if your protein intake is insufficient, you should increase it.
In addition to calculating calories, weight loss cannot be rushed. Losing one kilogram every two weeks is considered a healthier rate. Rapid weight loss can lead to side effects such as menstrual irregularities and hair loss, which many women dread. In fact, reasonable nutritional intake is also very important. The average daily calorie recommendation for women is between 1,300 and 1,500, while for men it is about 1,800 calories.
Regarding dietary choices, there are many diet plans available online now, such as the ketogenic diet and low-carb diet, each with its own characteristics. However, weight loss is not a short-term task but a lifestyle that requires long-term commitment. Choosing overly restrictive diets may not yield the expected results and can be difficult to maintain. Therefore, it’s advisable to select a plan that is easier to follow in the long run, such as the Mediterranean diet, which includes fish, healthy fats, and various vegetables, making it sustainable.
The availability of Mediterranean diet options is increasing in Hong Kong, but it might not be wise to deliberately eliminate carbohydrates from your diet. A reasonable intake of carbohydrates is essential for maintaining energy levels, but it’s important to choose healthy sources, such as brown rice, sweet potatoes, and other low glycemic index foods.
At the same time, don’t forget to chew slowly, as this helps your brain receive signals of fullness more quickly and prevents overeating. Additionally, increasing your basal metabolic rate is crucial. Many people, due to busy work schedules and reduced social activities, naturally experience a decline in their basal metabolism. To enhance your basal metabolic rate, I recommend starting with changes in your daily life, such as using public transportation more and increasing walking time—these are all beneficial actions.