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Are you struggling to lose weight? Have you tried everything from fad diets to exercise routines and health clubs but found no lasting results? Perhaps you’ve even regained the kilos as quickly as you lost them. So, when it comes to weight loss—what actually works?

Since every person’s body type and composition differ, weight loss varies from individual to individual. What remains common, however, is that weight loss must be holistic—diet alone isn’t the answer. The ideal approach combines several lifestyle factors.

The key to weight loss lies in making lasting changes to both your eating habits and overall lifestyle. Weight gain doesn’t happen overnight—it’s not the result of a few weeks or even months, but often years of overeating and poor habits. The safest and most effective way to lose weight is sensibly. For instance, shedding a kilo a week is both achievable and sustainable.

Crash diets should be avoided—they tend to fail over time. Extreme diets can slow down the body’s metabolism. Sustainable weight loss comes from gradual, permanent dietary changes. Don’t try to overhaul your diet all at once. Begin with small tweaks and build on them until balanced, nutritious choices become your new normal. Gradual change is more likely to form lasting habits.

Some Myths, Tips & Fun Tricks For Weight Loss

Myths

• A glass of warm water in the morning helps you lose weight: Many believe hot water on an empty stomach melts fat. But fat doesn’t dissolve in water—hot or cold.
• Switching sugar with honey will aid weight loss: While honey has many therapeutic properties, curing obesity isn’t one of them.
• Bananas are fattening: This fruit is often misunderstood. It has calories similar to other fruits and is a great source of potassium. It’s filling and helps relieve constipation.
• Standing while eating burns more calories: Not quite. You’re likely to eat more while standing. It’s always better to sit and eat mindfully—unless circumstances demand otherwise.
• Skipping breakfast is good for dieting: Avoid skipping breakfast. It may lead to overeating later. Your body is in a fasting state overnight, and breakfast helps refuel and kickstart metabolism.
• Potatoes are fattening: Surprisingly, potatoes are a better option than bread—boiled potatoes are far less fattening than fried ones or refined carbs.
• Saunas help in shedding kilos: You might feel refreshed post-sauna, but the weight lost is only water. Once you rehydrate, your weight returns.

Tips

• Eat plenty of leafy greens, fruits and whole grains.
• Stay well-hydrated. Often, what feels like hunger is actually thirst. Here’s how to tell the difference.
• Watch your nutrient intake. Divide your plate into four quarters – fill half with vegetables and fruits. The rest can be balanced between dairy, beans or cereals.
• Choose smaller, more frequent meals over the traditional three – breakfast, lunch and dinner. Ideally, eat every 2.5–3 hours.
• Have a colourful plate – with natural colours! Think vibrant vegetables and fruits for both nutrition and visual appeal.
• Eat mindfully and chew thoroughly. It improves digestion, encourages portion control and reduces overeating.
• Got a sweet tooth? Don’t deny it—satisfy it mindfully. Pick something that lasts, like a peppermint. If it’s high in sugar or fat, just take a bite—you’re after the taste, not the calories.
• If indulging in sweets or fried food, have them at breakfast. Your metabolism is most active then—and you’ve got the rest of the day to burn off the extra energy.
• Lack of sleep can lead to unnecessary snacking. Prioritise restful sleep to support your weight goals.
• Breathe deeply into your belly. Fat burns in the flame of oxygen. Equal focus on exhaling helps detoxify your system.
• Move every day. If you’re short on time, even 20 minutes of activity makes a difference. Remember, some movement is better than none!

Tricks

• Set up a reward system. Having something to look forward to at each milestone helps keep you emotionally and mentally on track.
• Be realistic with your goals – don’t aim for an unrealistic figure. Achieving a practical target can boost your confidence to keep going.
• This might sound odd – but it works. When tempted by a snack, take a deep breath and count to 100. Chances are, the craving will pass.
• Craving chocolate? Take a whiff of a strong perfume—it can dull the urge.
• Try pinching your ear! Reflexologists believe it can curb cravings and reduce appetite.
• Stay motivated. Visualise your desired weight or outfit. Imagine how you’ll feel and how others will respond. That mental image can be a powerful motivator.

The takeaway? Weight loss is a by-product of a healthy, active lifestyle. It’s you who has to get up, get moving, and choose a healthier path—meal by meal, step by step.

Do you have any other myths, tips or tricks you’d like to share? Drop them in the comments below! For more on Weight Loss, check out Healthy Reads. For the right guidance and motivation to work towards your health goals, subscribe for GOQii’s Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.