Weight Loss Do’s and Don’ts: 11 Important Recommendations

Losing weight is a process that requires patience, diligence, and a scientific approach. To achieve sustainable and effective results, it is essential to follow certain principles and avoid common mistakes. At Joy-pup, we share recommendations that will help you successfully lose weight and maintain your desired weight.

What to Do for Effective Weight Loss

Balanced Nutrition

Increase your intake of green vegetables, fruits, whole grains, and protein from lean sources such as fish, chicken, or plant-based products. Reduce your consumption of processed foods, sugar, and saturated fats. It is important to provide your body with all the necessary nutrients while avoiding starvation or extreme calorie restrictions.

Frequent but Small Meals

Divide your food intake into 3–5 small meals throughout the day. This helps maintain energy levels and reduce hunger, making weight control easier.

Regular Exercise

A combination of aerobic exercises (running, swimming, cycling) and strength training (weightlifting, yoga) helps burn calories and build muscle mass. Aim for at least 150 minutes of physical activity per week.

Adequate Water Intake

Water helps maintain a healthy metabolism and reduces appetite. It is recommended to drink 1.5–2 liters of water per day, depending on your body and activity level.

Quality Sleep

The importance of sleep should not be underestimated. Lack of sleep can increase food cravings and disrupt hormonal balance, particularly the production of leptin and ghrelin—hormones responsible for appetite regulation. Aim for 7–9 hours of sleep each night.

What to Avoid When Losing Weight

Starvation

Fasting slows down metabolism and increases the likelihood of overeating, making weight loss more difficult.

Quick-Fix Weight Loss Products

Avoid questionable weight-loss aids such as fat-burning pills or stimulants. These can be harmful to your health in the long run, as they lack scientific backing.

Excessive Calorie Restriction

While reducing calorie intake is necessary for weight loss, cutting too many calories can lead to nutrient deficiencies, fatigue, weakened immunity, and muscle loss.

Skipping Strength Training

If you rely solely on cardio exercises like running or swimming, you may lose muscle mass, which slows down the weight loss process. Strength training is essential for maintaining and increasing muscle mass.

Comparing Yourself to Others

Every body responds differently to diet and exercise. Instead of comparing yourself to others, focus on your own progress and enjoy the positive changes.

Expecting Instant Results

Weight loss is a long-term process, and every step along the way matters. It is better to make small but sustainable changes rather than expect immediate results that are difficult to maintain.

Read also: How to Maintain a Healthy Weight – 6 Best Sports Activities for Weight Control.