Basic and general information
Maximizing your health through proper nutrition is about making conscious choices that support your body’s functions and help prevent disease. Here are some basic guidelines based on current research and expert recommendations:
Effective weight loss comes from a combination of nutrition, physical activity, sleep, and stress management. Here’s a summary of the most effective strategies:
🍽️ Nutrition
Calorie deficit
- You need to burn more calories than you consume.
- A deficit of about 500 kcal/day typically results in around 0.5 kg (1 lb) weight loss per week.
Eat more protein and fiber
- Helps you stay full longer and preserves muscle mass.
- Examples: chicken, fish, beans, eggs, vegetables, whole grains.
Avoid ultra-processed foods and added sugar
- Examples: soda, candy, white bread, fast food.
Eat regularly but not too often
- Many people feel best with 3 main meals + 1–2 snacks.
- Others prefer intermittent fasting (e.g., 16:8 method).
🏃♂️ Exercise
Strength training – 2–3 times/week
- Builds muscle and increases your resting metabolism.
Cardio – walking, cycling, running
- Boosts calorie burn.
- Aim for 150–300 minutes/week.
Daily movement
- Take the stairs, stand while working, walk instead of driving.
😴 Sleep and Stress
Sleep 7–9 hours/night
- Poor sleep increases hunger hormones and sugar cravings.
Manage stress
- High stress → increased cortisol → potential weight gain.
- Try meditation, nature walks, or breathing exercises.
📊 Tips to Stay Motivated
- Set realistic goals (e.g., 0.5 kg / 1 lb per week).
- Track your progress (apps like Lifesum, MyFitnessPal, FatSecret, or a weight journal).
- Celebrate milestones (without food rewards).
- Be patient – it’s a lifestyle change, not a quick fix.
