The Truth About Obesity
In the last 20 years, the number of adults living with obesity has shot up from 157 million to 385 million (Barquera, 2025). Southeast Asia alone has seen a 300% rise. This isn’t just a cosmetic issue. Obesity is a disease and one of the leading causes of heart problems, diabetes, stroke, sleep apnea, and even cancers like breast and colon cancer. Nearly 4 million people die every year due to obesity which is more than road accidents. Yet, many countries don’t have strong plans to deal with it.Why Crash Diets Fail
Crash diets or extreme meal plans promise quick results, but they fail you in the long run. Studies show that only about 20% of people manage to maintain long-term weight loss — meaning they lose 10% of their body weight and keep it off for at least a year (Rena R Wing, 2005). Another study on 811 adults compared different diets — low-carb, low-fat, high-protein, and balanced diets — and found that all worked equally well as long as people reduced calories and stayed consistent (Sacks et al., 2009). So, it’s not about which diet you choose , it’s about whether you can follow it steadily.The Hormonal Reason Weight Loss Feels Hard
When you start losing weight, your body doesn’t celebrate , it panics. It starts changing hunger hormones like leptin and ghrelin. Leptin, which tells you you’re full, goes down. Ghrelin, which increases hunger, goes up. These hormonal changes can last for almost a year after weight loss (Sumithran, 2011). That’s why you feel hungrier and crave food even when you’re trying to maintain your weight. It’s not lack of willpower , it’s biology. This is exactly why weight loss should be slow, mindful, and realistic, not extreme.It’s Never Just About Food
Weight gain doesn’t happen because of one single thing. It’s a mix of poor diet, lack of movement, alcohol, stress, and even sleep. Sleep plays a big role in weight control. Studies show that people who sleep less than 7 hours a night tend to have higher body fat (Taheri, 2004). Sleep deprivation lowers leptin (the fullness hormone) and increases ghrelin (the hunger hormone). So, if you’re sleeping less, your body naturally pushes you to eat more.How to Actually Lose Weight — the Sustainable Way
The best and safest way to lose weight is to eat slightly less than your body burns, without cutting out entire food groups or starving yourself. A calorie deficit of around 500–750 kcal per day is ideal. Eat a balanced diet that includes complex carbs, good protein, healthy fats, and plenty of fiber. Exercise regularly — at least 150 minutes of moderate movement a week, like brisk walking, swimming, or cycling, plus two days of strength training. And don’t forget the basics — sleep for at least seven hours, drink enough water, and manage stress through activities like deep breathing, journaling, or even a walk outdoors. Before you start any plan, it’s smart to measure your weight, BMI, waist size, and check blood pressure, cholesterol, and glucose levels . These numbers help track health improvements beyond just the weighing scale. Related: 9 High-Protein Salad Bowl Recipes for Weight LossSet Realistic Goals
Forget about losing 10 kilos in a month. Aim to lose 5–10% of your weight over six months. Even this small change can significantly reduce your risk of diabetes and heart disease. Instead of focusing only on the scale, track your behaviors — like cooking at home three nights a week, walking after dinner, or including protein in every meal. Small habits done consistently bring big results over time.Helpful Habits to Stay Consistent
Keep things simple. Track what you eat and how much you move. Weigh yourself once a week. Identify your weak moments — maybe late-night snacking or emotional eating — and replace those with mindful alternatives like herbal tea, journaling, or a small protein snack. If you slip, don’t quit. Every day is a fresh start. What matters most is consistency, not perfection.The Role of Exercise
Exercise alone won’t make you lose a lot of weight, but when paired with a good diet, it helps burn fat and build lean muscle. It also boosts your metabolism and keeps your mood stable. Even small daily movements count — take stairs, walk during calls, stretch between tasks. Over time, these little things make a big difference.When Lifestyle Changes Aren’t Enough
Sometimes, even with the best efforts, the body doesn’t respond easily. In cases of severe obesity or medical issues, doctors may suggest weight loss medications or bariatric surgery. But these should always be combined with lifestyle changes for long-term success (Jensen et al., 2014).The Most Ignored Step: Maintenance
Losing weight is only half the job. Maintaining it is where most people struggle. The key to keeping weight off is regular monitoring. Continue with small check-ins every few weeks, track your food once in a while, and stay active. Don’t be rigid — enjoy festivals, eat out sometimes, but balance it later. And focus on how your body feels — improved energy, better sleep, lower blood sugar — not just the number on the scale. Studies show that people who keep some form of accountability — like check-ins or journaling — maintain their results much better (Hall & Kahan, 2018).Final Takeaway
Sustainable weight loss isn’t about cutting carbs, skipping meals, or following fad diets. It’s about building a lifestyle you can maintain. Eat mindfully, move regularly, sleep well, manage stress, and stay consistent. No single diet works for everyone — the best one is the one that fits your life. Real success is not about losing weight fast. It’s about creating habits that help you never have to start over again. Transform Your Body Sustainably—Sign Up for Our Weight Loss Program Now!Faqs
Q1: Why are crash diets ineffective for sustainable weight loss? A1: Crash diets often promise quick results but fail long-term. Only about 20% maintain weight loss for a year due to hormonal and metabolic changes that increase hunger and food cravings. Sustainable weight loss requires steady, realistic calorie reduction and lifestyle changes.
Q2: How do hormones like leptin and ghrelin affect weight loss? A2: Leptin decreases fullness signals and ghrelin increases hunger during weight loss, causing prolonged cravings that can last nearly a year. This makes losing weight challenging biologically, not just due to lack of willpower.
Q3: What role does sleep play in weight management? A3: Sleep under 7 hours negatively impacts hormones regulating hunger, increasing appetite and body fat. Good sleep supports hormonal balance, aiding sustainable weight loss.
Q4: What is a healthy calorie deficit for losing weight sustainably? A4: A daily calorie deficit of 500–750 kcal is ideal, achieved by eating balanced meals with complex carbs, protein, healthy fats, and fiber, coupled with regular exercise and stress management.
Q5: How important is exercise for sustainable weight loss? A5: Regular moderate exercise (150 minutes/week) plus strength training improves metabolism, supports fat loss, and enhances overall health during weight loss.
Q6: Why should weight loss be slow and mindful? A6: Slow weight loss helps the body adjust without triggering strong hunger hormone responses, making maintenance easier and reducing the risk of regaining weight.
Q7: How can one track progress beyond the scale? A7: Measuring BMI, waist size, blood pressure, cholesterol, and glucose helps monitor health improvements alongside weight, providing a fuller picture of wellness.