How to Lose Weight Quickly and Safely Without Suffering
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| Source: jejaknesia.com |
www.jejaknesia.com - Losing weight often sounds intimidating — especially when you imagine having to starve yourself or exercise for hours every day. However, in reality, the way to lose weight doesn’t always have to be torturous. With the right strategy, you can achieve your ideal body without losing motivation or health.
This article will discuss in detail and scientifically about how to lose weight safely, effectively, and sustainably — starting from diet, exercise, to mindset management.
Why Is It Hard to Lose Weight?
Before discussing how to lose it, it’s important to understand why weight loss can be difficult. The human body has a natural mechanism to maintain its ideal weight, called the set point. When you drastically cut calories, the body adjusts by slowing down metabolism.
In addition, other factors such as stress, lack of sleep, an unbalanced diet, and a sedentary lifestyle (minimal physical activity) also play a major role. Therefore, the key to successful weight loss is consistency and balance.
Effective Steps to Lose Weight
1. Focus on a Balanced Diet
Diet doesn’t mean starving yourself. On the contrary, a healthy diet is about managing what you eat so that your nutritional needs are still met. The basic principle is calories in must be less than calories burned, but not to an extreme.
- Choose complex carbohydrates such as brown rice, quinoa, or oatmeal.
- Increase protein intake from eggs, skinless chicken, fish, and tofu or tempeh.
- Consume healthy fats from avocados, nuts, and olive oil.
- Reduce added sugars and processed foods.
- Eat more vegetables and fruits for fiber and vitamins.
2. Drink Enough Water
Water helps speed up metabolism and suppress appetite. A study in the Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of water can increase metabolism by up to 30% for one hour. So make sure you drink at least 2–3 liters of water per day.
3. Get Enough Sleep
Sleeping less than 7 hours per night can increase ghrelin (the hunger hormone) and decrease leptin (the satiety hormone). As a result, you tend to overeat. Therefore, getting enough sleep is an essential part of the weight loss process.
4. Exercise Regularly
Combine cardio exercises (such as running, cycling, or swimming) with strength training (such as weightlifting or bodyweight exercises). Cardio helps burn calories, while strength training builds muscle mass and boosts your basal metabolism.
Tip: If you’re just starting out, try walking for 30 minutes every day. Small but consistent activities are far better than intense workouts done only occasionally.
5. Manage Stress
Chronic stress can trigger the release of the hormone cortisol, which increases appetite and fat storage in the abdomen. Try relaxation techniques such as meditation, yoga, or simply taking a short break from your routine.
6. Avoid Extreme Diets
Extreme diets may result in quick weight loss, but the effects are short-lived. Most people experience the yo-yo effect — losing weight drastically, then gaining it back. Focus on long-term lifestyle changes that you can maintain.
How to Measure Weight Loss Success
Weight alone isn’t the only indicator. Also consider:
- Reduction in waist circumference and body fat.
- Improved energy and fitness levels.
- Better sleep quality and a more stable mood.
There’s no instant way to lose weight healthily. What matters most are discipline, patience, and balance. With the right diet, regular exercise, and good stress management, your ideal weight will come naturally.
“Healthy weight loss isn’t about being skinny, but about becoming the best version of yourself — strong, healthy, and happy.” – Fianisa😋
References
- World Health Organization (WHO). (2024). Obesity and Overweight. - https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
- Harvard Health Publishing. (2023). The truth about metabolism and weight loss. - https://www.health.harvard.edu
- Mayo Clinic. (2024). Healthy lifestyle: Weight loss basics. - https://www.mayoclinic.org/healthy-lifestyle
- Journal of Clinical Endocrinology & Metabolism. (2022). Water-induced thermogenesis. - https://academic.oup.com/jcem
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