5 principles for weight loss without exhaustion

Dr. Tran Thi Tra Phuong from the Department of Dietetics and Nutrition at Tam Anh General Hospital in Hanoi advises that those seeking weight loss should gradually reduce excess calorie intake. A sudden decrease can lead to fatigue, so pairing dietary adjustments with a medically guided exercise routine can yield effective results without health risks.

Here are recommendations to help those who want to lose weight without experiencing fatigue:

1. Avoid skipping meals

Excessive calorie intake over time often leads to overweight and obesity. The fundamental approach to weight loss is to balance or lower calorie intake compared to energy use. This can be achieved by reducing portion sizes and opting for low-calorie foods.

However, reducing energy intake should not mean skipping meals or fasting, as this can lead to fatigue when the body struggles to adjust to a sudden energy drop.

Losing weight doesn't necessarily mean fasting. Illustration photo by Pixabay

2. Increase fiber and protein intake while limiting carbohydrates

Green vegetables, low-calorie fruits, and root vegetables provide fiber, which helps sustain fullness. Fiber aids digestion and boosts metabolism, while protein from sources like white meat, eggs, beans, and nuts helps control hunger and maintain muscle mass, which is essential for a healthy metabolism.

To manage carbohydrate intake, it’s best to choose low-glycemic index carbs, such as whole grains, barley, and brown rice, to maintain energy levels without causing blood sugar spikes.

3. Lose weight gradually

Rapid weight loss can leave the body struggling to adapt, causing fatigue and exhaustion. Additionally, skin can become dry and saggy without enough essential fats. Therefore, you should not opt for it.

Incorporating healthy fats, such as those from fish, nuts, and olive oil, into your diets are important for smooth skin and nutrient absorption.

4. Stay hydrated by drinking enough water daily

Drinking about two liters of water per day supports metabolism and replaces fluids lost during physical activities. Water is essential for bodily functions, detoxification, preventing dehydration, and reducing hunger.

5. Exercise healthily

Exercise helps burn calories and improve overall health. Those looking to lose weight should choose activities suited to their health, such as walking, swimming, or yoga, and maintain a moderate intensity. Gradually increasing the duration and intensity of workouts is advised to avoid exhaustion and ensure long-term success.

In general, people who are overweight or obese should seek medical guidance for safe weight loss. Doctors may use technology to analyze body composition or conduct micronutrient tests to identify deficiencies or excesses. Based on these findings, a doctor can recommend a specific nutrition plan and prescribe targeted treatments to help patients lose weight safely.