In the quest for rapid weight loss, many individuals rely on diets, fasting, and diet products like “low fat” or “sugar-free” foods, but these strategies can be counterproductive and sometimes even harmful, according to Associate Professor Dr. Nguyen Thi Lam, former Deputy Director of the Institute of Nutrition at the Ministry of Health.
During the award ceremony for the contest “I Am Healthier and More Beautiful,” Dr. Lam shared insights on common mistakes people make when trying to lose weight, stressing that achieving weight loss requires more than just restrictive practices or relying on specific diet products. Below are four key mistakes that can derail weight loss efforts:
1. Fasting or Eating Too Little
Many people believe that fasting or drastically reducing food intake will speed up weight loss. However, Dr. Lam explained that fasting too much or not eating enough can actually slow down metabolism. When the body lacks sufficient energy, it enters a “starvation mode,” which reduces the efficiency of fat burning. As a result, weight loss slows down and people may regain weight quickly once they resume normal eating habits. A balanced diet, including healthy foods like green vegetables, lean proteins, and healthy fats, is essential for sustained weight loss.
2. Skipping Breakfast
Skipping breakfast is another common mistake that can hinder weight loss. Not eating breakfast can lead to overeating later in the day, particularly at lunch or dinner. This disrupts metabolism and makes it harder to manage hunger and cravings. Dr. Lam advises having a nutritious breakfast that helps maintain energy levels and controls appetite throughout the day.
3. Relying on ‘Diet’ Foods
Many people turn to products labeled “low fat” or “sugar-free” in the belief that these will help them lose weight. However, these products often contain artificial sweeteners, added starches, or other additives that can lead to weight gain. While marketed as healthier alternatives, they can disrupt metabolism and cause cravings for more processed foods. Dr. Lam emphasizes that to effectively lose weight, individuals should prioritize fresh, minimally processed foods over processed “diet” products.
4. Overtraining or Undertraining
Both overtraining and undertraining can negatively affect weight loss. Overtraining, without proper rest, can lead to fatigue and even injury, making it harder to stick to a consistent workout routine. On the other hand, undertraining does not provide the body with the necessary stimulus to burn calories effectively. A balanced exercise routine that includes moderate cardio and muscle training, along with adequate rest, is key for long-term weight management.
Effective Weight Loss: Patience and Science
Dr. Lam stresses that weight loss is not a quick process but a long-term journey focused on overall health. It requires patience, scientific approaches, and a commitment to a healthy lifestyle. To aid weight loss, it’s essential to drink plenty of water, get 7-8 hours of sleep each night, maintain a positive mental attitude, practice relaxation techniques like yoga or meditation, and adopt a balanced, nutritious diet.
Once a desired weight is achieved, Dr. Lam advises maintaining a healthy eating regimen that includes appropriate energy intake, essential proteins and fats, sufficient vitamins and minerals, antioxidants, and fiber. Regular exercise (30-60 minutes daily) should also be continued to help maintain a healthy weight over time.
In summary, successful weight loss is not about quick fixes but involves making informed, sustainable lifestyle changes that focus on overall well-being.
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