Being overweight is an indication that you've successfully adopted an unhealthy lifestyle. Research by Siwi Kurniawati et al. suggests that obesity can be caused by several factors, including environmental factors, food choices, healthcare services, and genetics.
Quoting from goodstats , approximately 1 in 5 people in Indonesia will be obese by 2023. Health education provided by influencers, as well as the emergence of many communities promoting a healthy lifestyle, is starting to have an impact.
Nowadays, many people want to lose weight. Unfortunately, not many know how to lose weight healthily , safely, and painlessly. Among the many methods floating around, there's one interesting strategy worth trying: weight loss.
What is Weight Loss?
Weight loss is the process of losing weight in a healthy way, usually through a combination of a balanced diet, regular exercise, and lifestyle changes. The goal isn't just to lower the number on the scale, but also to maintain overall health.
With the right approach, weight loss can help reduce the risk of diseases such as diabetes, hypertension, and heart problems. However, it's important to understand the difference between weight loss and fat loss. Weight loss focuses on reducing total body weight, which can include fat, water, and even muscle mass.
Meanwhile, fat loss is more specific, targeting body fat reduction without sacrificing muscle. Therefore, in healthy weight loss, the primary goal remains improving health, fitness, and quality of life, not simply pursuing physical appearance or the number on the scale.
Healthy Weight Loss Methods You Can Do
1. Implement a Balanced Diet
If you want a healthier body and maximum results from your workouts, the key is a balanced diet. At every mealtime, try to include vegetables and fruit on your menu to provide fiber, vitamins, and minerals.
You also need to maximize your protein intake. Some quality sources of protein include fish, chicken, eggs, and nuts. This protein plays a role in the growth and repair of body tissue.
Next, you need to ensure you limit your sugar consumption. Excessive sugar consumption actually causes energy to drop quickly and accumulate as fat. To achieve a balanced diet, you also need to know your daily calorie needs.
To help you find out your daily calorie needs, you can use the TDEE Online Calculator from SVRG .
2. Regular exercise
Exercise is key to healthy weight loss. Combine cardio exercises like brisk walking, cycling, or running. Cardio will help burn calories with strength training to keep your body fit.
Cardio helps increase energy expenditure immediately, while weight training keeps metabolism high even after the workout is over. Besides burning fat, exercise also plays a major role in maintaining muscle mass .
This is important because muscle loss can actually slow down the weight loss process. With a consistent exercise schedule, your body will not only become leaner, but also stronger and more energetic.
3. Manage Stress Well
Stress is often the culprit behind failed weight loss programs. When stress builds up, the body releases the hormone cortisol, which makes you hungrier and more likely to engage in emotional eating.
As a result, you may consume excess calories without realizing it, disrupting your diet progress. To overcome this, it's crucial to have healthy stress management strategies. You can try simple meditation, yoga , or even positive hobbies like reading, writing, or listening to music.
These activities help calm your mind and distract you from overeating. Remember, healthy weight loss isn't just about calories; it's also about maintaining mental stability to make your journey more consistent and sustainable.
4. Get Enough Rest
Finally, don't forget to get enough rest while on a weight loss program. When the body gets enough rest, metabolism functions optimally, hormones are more balanced, and calorie burning becomes more efficient.
Quality sleep also helps muscles recover after exercise, allowing you to exercise more consistently without fatigue. Conversely, lack of sleep can actually stall the weight loss process.
The body will produce more of the hunger hormone (ghrelin) while decreasing the satiety hormone (leptin). As a result, you'll easily crave high-calorie foods and struggle to control your portion sizes.
So, if you're serious about losing weight, don't just focus on the gym or diet, but also ensure your sleep patterns are healthy and consistent every night.
Tips for More Effective Weight Loss
Successful weight loss isn't just about a calorie deficit, but also about consistently maintaining a healthy lifestyle. Start with the simplest thing: meeting your daily water needs.
Drinking enough water will keep your metabolism optimal and suppress false hunger. Also, include high-fiber foods like vegetables, fruit, or whole grains. Fiber keeps you feeling full longer, preventing you from overeating.
Additionally, don't forget to track your progress, either using a manual journal or a fitness app. This way, you can track your progress and motivate yourself. Also, find a support system like friends or a community.
Because the weight loss journey is much easier when you have support. With this combination, weight loss efforts are not only more effective, but also more sustainable and less stressful.
Are You Ready to Start a Weight Loss Program?
Weight loss isn't about extreme diets or instant results, but rather the process of losing weight in a healthy and sustainable way. The main focus is on a balanced diet, regular exercise, adequate rest, and a stable lifestyle.
By combining these four pillars, weight loss will be safer, more consistent, and the results can be maintained long-term. If you're ready to embark on a weight loss journey, don't rely solely on your intentions; equip yourself with the right training equipment to make your progress more tangible.
Check out SVRG's complete collection of gym equipment , from weights and cardio equipment to fitness accessories that can support your workouts. With the right equipment, your weight loss journey will be more effective, enjoyable, and you'll see results quickly.
