One of the most common desires among people is to lose weight. Living in a world filled with foods high in fat and calories, we could easily say, “It’s easy to gain weight, but hard to lose it.”
Because of this, countless articles in newspapers, magazines, books, and on the Internet promise ways to shed pounds. Many diets have emerged, and of course, television programs have joined the trend. But is there truth to these claims? With so much information out there, what are the proven and safe ways to lose weight?
This article will share tried and tested weight-loss methods. However, before diving into the specifics, here are some important reminders:
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Losing Weight is Not Easy
Are you ready to give up your favorite pork adobo? Are you truly prepared to run every day? Losing weight is a demanding endeavor. It’s easy to give advice, but following through is challenging. In many ways, discipline is the cornerstone of any weight-loss effort.
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Weight Loss is a Long-Term Commitment
If you’re getting married next week and hoping to fit into a tight wedding gown, it’s time to manage your expectations. Weight loss requires a long-term commitment. Don’t expect immediate results—it may take months before you notice changes. This also means you shouldn’t lose hope if progress seems slow.
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Assess Your Reasons for Losing Weight
Why do you want to lose weight? Is it to achieve a celebrity-like physique? Perhaps your body is already perfectly fine, but you’re just not content. One way to determine if your weight is appropriate is by calculating your BMI (Body Mass Index), which measures weight relative to height. Here’s the formula:
[Weight (in kilograms)] ÷ [Height (in meters) x Height (in meters)]
For example, if I weigh 60 kilograms and my height is 1.7 meters, the calculation would be:
60 ÷ (1.7 x 1.7) = 20.7
This means my BMI is 20.7, which falls within the normal BMI range (note that these ranges may vary depending on the source):
- Underweight: 18.4 and below
- Normal weight: 18.5 – 22.9
- Overweight: 23.0 – 25
- Obese: 25.1 and above
If you want to simplify the calculation, you can use various BMI calculators available online.
If your BMI is within the normal range, there may not be a health-related reason for you to lose weight.
After understanding these principles, let’s move on to specific weight-loss tips in the second part of this article.
