5 principles for losing weight without causing exhaustion

Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said people who want to lose weight need to reduce the amount of excess calories they consume, but not too suddenly because it will cause fatigue. Combine appropriate and scientific adjustments to your lifestyle and exercise regimen according to your doctor’s advice to achieve effectiveness.

Don’t skip meals: Overweight and obesity are often caused by consuming too much energy compared to the body’s needs over a long period of time. The principle of weight loss is to control energy at a sufficient level or below consumption, through reducing portion sizes and choosing low-calorie foods. However, reducing energy does not mean skipping meals or fasting. Because this method can make the body tired because it cannot adapt to the decrease in energy.

Increase fiber and protein, limit starch: Green vegetables and fruits are low in calories, provide fiber, increase the feeling of fullness longer. Fiber supports digestion and promotes metabolism. Meanwhile, protein from white meat, eggs, beans, and nuts helps maintain a feeling of fullness and reduce appetite. Protein is also an important nutrient to maintain muscle and support metabolism when losing weight.

People losing weight need to limit starch. Prioritize choosing starches with a low glycemic index such as whole grains, barley, and brown rice to maintain energy without causing blood sugar spikes.

Lose weight slowly: Losing weight too quickly makes the body unable to adapt in time, causing fatigue and exhaustion. At this time, the skin is dry and sagging because the body lacks necessary fat. Fatty acids play an important role in maintaining smooth skin and helping to absorb nutrients. People who are losing weight should choose good fats from fish, nuts and olive oil.

Drink enough water every day: Drink about two liters a day to support metabolism and compensate for water lost due to exercise. Water maintains the body’s activity, supports detoxification, prevents dehydration, and reduces hunger.

Combine scientific exercise: Exercise helps burn calories, improving overall health. People who are losing weight should choose exercises or sports that are suitable for their health such as walking, swimming, yoga and maintain a reasonable intensity. Avoid over-exercising, you can apply exercises to gradually increase time and intensity to achieve long-term results.

People who are overweight or obese should consult their doctor for advice on safe weight loss methods. Doctors can use technologies such as measuring body composition with the InBody 770 and testing micronutrients to determine which nutrients the body is lacking or in excess of. From there, the doctor advises a specific nutritional regimen and uses specific medications to help the patient lose weight safely.