Weight loss is a topic that garners immense interest worldwide, but its’s often shrouded in misconceptions and quick-fix solutions. To effectively and healthily lose weight, it’s essential to understand the fundamental principles behind it. In this article, I will provide some basic fact that you need to know before begin your weight loss journey. It is important to understand these concepts and utilize it into your weight loss routine.

1. Basic Metabolism

Maybe you’ll read something online about weight loss that says you need to know your basic metabolism, and they will tell you how to calculate your metabolism. It is true that metabolism is important for losing weight. However, any method to calculate the metabolism is always inaccurate. The number you get about your metabolism is an approximation value. Everyone can have a 20% margin of error. Your metabolism may be different everyday depends on your daily exercise, diet, and sleep. The point of knowing your metabolism is to give you a reference for how many calories you can burn to determine how much calories you should consume each day to lose weight.

If you want to know how to calculate your metabolism. Here’s the formula:

Your Weight (kg) x 10 + Height (cm) x 6.25 – Years x 5 +5 (For Male)/ -161 (For Female)

Take myself as an example, my weight is 76 in kilograms, my height is 168 in centimeters and I’m 21 years old. So my basic metabolism will be 76 x 10 + 168 x 6.25 – 21 x 5 – 161 = 1,754

If you don’t know how to calculate your metabolism, feel free to leave your scale below in the comment and I can calculate it for you.

2. Nutrition Quality Matters

While the quantity of food you eat is important, the quality of your diet is equally crucial. Foods rich in nutrients provide more energy, help maintain muscle mass, and keep your feeling fuller for longer. Incorporating a variety of fruits, vegetables, lean protein, whole grains, and healthy fats is key. I know that some people don’t like or don’t have time to exercise, then eating is the most important thing in weight loss. You have to eat every day meals on time. Irregular diet is also a cause of obesity. In my weight loss journey, I’m very conscious of what I eat and drink. I will focus on getting dietary fiber and protein. Carbohydrate intake is also very important. If you don’t eat carbs for a long period of time, that can lead to hair loss, constipation, and a host of other things that are not good for your body.

3. Exercise Enhances Weight Loss

Exercise not only helps in creating a calorie deficit but also improves metabolism, build muscle mass, and enhances overall health. A combination of cardio and strength training is most effect. Remember, consistency is more important than intensity in the long run. I understand that some of you may be too obese to do the exercise. For those in such condition, I would recommend take a walk around your neighborhoods or in a park. It’s always good for body to take a walk everyday. If you do not have the access to a gym, there are bunch of effective HIIT exercise on YouTube to help you.

If you are a beginner to workout, I would recommend Pamela Relf’s fitness video. She has plenty of training videos that focused on different body parts and offer you a workout plan that you can follow every week. In the beginning, I always watch her videos and do the workout in my dorm. However, if you found her workouts are hard to follow, Eleni Fit is another fitness YouTuber that I would recommend. Her fitness video is much more easier and keep it up.

Remember, choose the exercise that works for you and that you can stick with all the way through. Once you are comfortable with some of the basics, choose the harder exercises later.

4. Hydration is the key

Water plays a crucial role in weight loss. It helps in metabolism, aids in digestion, and can act as an appetite suppressant. Sometimes, thirst is often confused with hunger, so staying hydrated can help avoid unnecessary snacking. In weight loss, you have to drink at least 2000ml per day. It doesn’t have to be water, you can also drink coffee and other beverages. However, you have to choose the beverages with low fat and sugar. What I did is I usually drink a cup of Americano or cold brew in the morning. You can also choose milk. During meal time, I will drink a bottle of water before I eat, because it can increase my feeling of satiety and eat less.

5. Sleep and Stress Affect Weight

Lack of sleep and high-stress levels can hinder weight loss. Poor sleep quality can affect hunger hormones, leading to increased appetite, while stress can cause emotional eating. Managing these factors is crucial for effective weight loss. Adequate sleep is vital for various bodily functions. It helps in healing and repair of the heart and blood vessels, supports growth and development, and plays a key role in maintaining a healthy balance of hormones. Chronic sleep deprivation can lead to a slower metabolism, making weight loss more challenging. I would recommend you try to go to bed and wake up at the same time everyday, even on weekends. Ensure your bedroom is dark, quiet, cool, and invest in a comfortable mattress and pillows in order to improve your sleep quality. Insufficient sleep can also lead to mood swings, irritability, and an increased risk of mental health disorders such as depression and anxiety.

So it is also important to manage your feeling in weight loss. I know its irritating when you see your weight is not changing after you put so much effort in weight loss. However, it is imperative to manage feeling and avoid stress. I would recommend do mindfulness and meditation directly after you wake up. These practices can reduce stress and improve emotion regulation. Regular exercise is also effective in reducing stress and improving mood. That’s why said that exercise is also important in weight loss not only for losing weight, but to keep your emotion steady. You can also seeking support, by talking to friends, family, or professionals can help you manage the stress.

If you feel your emotion is unsteady and too much stress in daily life, stop weight loss immediately!

6. Individual Differences Matter

Weight loss strategies are not one-size-fits-all. Factors like ages, gender, genetics, and lifestyle play a significant role in how effectively one loses weight. It’s important to find a plan that works for you and your body. If you’re unsure about how to start your weight loss journey or if you have specific health conditions, it’s always wise to consult a healthcare provider or a dietitian. They can provide tailored advice and support. What I can do here is to give you advice and support in your weight loss journey.

Weight loss is a journey that requires patience, commitment, and understanding. By focusing on a balanced diet, regular exercise, and lifestyle changes, and acknowledging the individual nature of weight loss, you can set yourself up for success. Remember, the goal is not just to lose weight but to improve overall health and well-being. To be a better version of yourself!

If you have any questions or comments, feel free to leave a comment or contact me!