5 Small Habits for a Successful Weight Loss Plan

5 Habits that are supposed to be unrelated to weight loss, but decide whether your next weight loss plan is successful.

I myself studied Medicine and experienced the process of losing from 89kg to 72kg, I often share exercise schedules, nutrition, and related knowledge for friends and relatives who want to lose weight and lose fat. However, not everyone is successful.

Through many cases, I realize that seemingly unrelated daily activities have a huge effect on your fat loss results. And because they are often a habit, making changes is not easy.

But if you can adjust the following 5 habits, your odds of successfully improving your body and forming a healthy lifestyle will increase dramatically.

  1. Drink enough water

Drinking water is not only to prevent you from thirsty, but it is also related to the metabolism and fat elimination of the body. Many studies show that our bodies will use more energy when increasing the amount of water we drink every day.

The mistake that many people make is not drinking enough water but instead with a drink with lots of energy – one of the most avoidable things in the process of losing weight. Because even with the same amount of energy intake, but drinks cannot make us as full as we eat.

Some notes about drinking water:

Do not let yourself get thirsty, because it is a sign of dehydration. We should stay hydrated before our body can send out such calls for help.

Tea and coffee dehydrate our bodies more

1.5 liters a day is a completely random number, not based on scientific evidence. But it’s also a safe place to start.

In cases of kidney disease, be careful with the amount of water loaded.

  1. Prepare your own meals

The core rule of fat loss is to control how much less energy (calories) you consume than you consume. When eating at a regular restaurant, let alone controlling, it is difficult to even estimate what specific ingredients have been used, and at what level of energy “concentration”? Although a cake is compact in the fist and tastes very little sweet, but the ingredients are still from flour, sugar, butter, cream, …

Self-cooking gives us total control over the calories in our daily foods. If done correctly in this step, you already have 70% of the ability to successfully lose weight.

In addition, direct cooking will give us more knowledge and experience in calorie estimation, so that we can evaluate the nutrition of dishes cooked by the restaurant more easily.

  1. Get enough sleep

Not just weight loss or exercise, sleep is an important factor in the efficiency of all daily tasks. We all know sleep helps us recharge the energy we exercise, give our muscles time to recover and grow.

However, few people know the relationship between sleep deprivation and weight loss. Sleep time is when the brain is being cleaned up and maintained. It helps us to make smarter decisions, reduce quick, unhealthy ones like “Let’s take a break from training today,” or be tempted by junk food.

How to calculate reasonable sleep time? You should note three stages:

Time to wake up

Time to complete 90 minutes sleep cycle

Average lullaby time (15 minutes before falling asleep)

  1. Law 20:80

The reason you often ignore these methods is that they mean sacrificing a lot of activities that you are familiar with and comfortable with, such as leisure time, social relationships, and meals. with friends.

The strict application makes sense only for professional athletes when their career is tied to training and fitness. And even they divide their time into “peak season” to prepare for the tournament and rest and recovery.

Completely changing old habits is not the go-to method. After many times of losing weight (gaining weight again), I have drawn a “balance point” at the ratio of 80:20. That is to change 80% of your eating habits, exercise, and leave 20% of your current habits.

For example, you used to go out for snacks every day, now you only have snacks for 2 weekends. Note that you eat the same serving size as before, and do not eat 2 or 3 times the normal portion to compensate.

  1. Document the process

If you are asked by surprise what you ate and what exercises did you do today, you will be dumbfounded for a while. When we have to choose between going to practice or eating, we often think about the future of making up, not remember how many days we have “relaxed”. Taking notes is not just to remind you short term what to eat and practice yesterday, but to give you a more systematic look.

Taking notes can go from as simple as marking your training days, ‘bad’ eating days, to details like the daily menu, the exercises and the weight of each workout, … Not only does it discourage us or feel pressure, but it also shows remarkable results during your practice. This is an important factor to keep your changes going.


After many years of practice and counseling for those around me, I conclude: health is a journey that needs to be maintained and adjusted continuously in phases.

So do not rush to run after any fast, miraculous programs. Start with your diet and daily activities, and then build a healthy lifestyle. Because the best diet and exercise are the ones you can maintain for the longest.

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