10 Effective Habits to Successfully Lose Weight

Being overweight or obese is not just about appearance. They are health conditions that directly affect a person’s overall well-being. Excess weight can impact the heart, blood vessels, liver, kidneys, joints, and even mental health. Understanding the causes of weight gain and choosing effective, evidence-based weight loss strategies are essential for long-term health.
 

What Is Obesity?

Obesity is the condition characterized by the excessive accumulation of body fat that negatively affects health. It is commonly assessed using Body Mass Index (BMI).

• A BMI of over 24 kg/m² (Asian descent) indicates that the individual is overweight

• A BMI of 25 kg/m² or higher (Asian descent) is classified as obesity

Obesity significantly increases the risk of conditions such as diabetes, high blood pressure, heart disease, and certain types of cancer.
 

Factors That Contribute to Weight Gain

• Poor diet: Consuming too many high-calorie foods rich in saturated fat and sugar, especially processed foods, fast food, sweets, and sugary drinks.

• Lack of physical activity: A sedentary lifestyle, prolonged sitting, and lack of exercise results in energy being stored and unused. This can be accumulated and result in excess fat over time.

• Hormones: Hormonal disorders such as hypothyroidism or polycystic ovary syndrome (PCOS) can slow metabolism and promote fat accumulation.

• Other factors: Genetics, aging (which slows metabolism), and insufficient sleep

Health Risks Associated with Obesity

• Type 2 diabetes

• High blood pressure and heart disease

• Fatty liver disease

• Joint degeneration and back pain, due to excess weight

• Sleep apnea

• Certain cancers, such as breast and colorectal cancer

• Negative impact on self-image and mental health

10 Proven Ways to Lose Weight Effectively

1. Improve eating habits
   Choose nutritious foods such as vegetables, fruits, whole grains, and lean protein; reduce processed foods.

2. Eat meals regularly and on time
   Skipping meals or eating irregularly can disrupt metabolism and lead to overeating.

3. Drink enough water
   Proper hydration supports metabolism, and thirst is often mistaken for hunger.

4. Exercise regularly
   Aim for at least 150 minutes of physical activity per week, such as brisk walking, swimming, cycling, or strength training to boost metabolism.

5. Get enough sleep
   Lack of sleep increases hunger hormones (ghrelin) and reduces satiety hormones (leptin), leading to overeating.

6. Manage stress
   Stress increases cortisol levels, which can stimulate appetite — especially cravings for sweets and high-fat foods.

7. Use tracking and monitoring tools
   Tools such as calorie-counting apps, smartwatches, or digital scales help monitor energy use and progress.

8. Reduce high-calorie snacks and foods
   Avoid fried foods, sweets, and alcoholic beverages that are energy-dense but not filling.

9. Consult a nutritionist and health professional
   Dietitians and physicians can design personalized eating and exercise plans tailored to individual needs.

10. Plan for the long run and stay disciplined
    Weight loss is not a quick fix. It requires sustainable lifestyle changes for lasting health.

Medical Support Options for Weight Loss

While diet and exercise remain the foundation of weight loss, some individuals may not succeed with these methods alone. In such cases, medical treatments may be considered, including:

• Weight-loss injections that help control appetite and blood sugar levels

• Bariatric surgery for individuals with severe obesity or obesity-related conditions such as diabetes and hypertension

All medical weight-loss treatments should be undertaken under the supervision of a specialist to ensure safety and effectiveness.
 

Frequently Asked Questions About Weight Loss

Q1: I’ve tried losing weight on my own but haven’t seen results. What should I do?
A: If multiple attempts have failed, consult a physician to identify underlying causes and consider appropriate medical support.

Q2: Who should undergo bariatric surgery?
A: Individuals with severe obesity or obesity-related conditions that are difficult to control, especially those who have tried multiple weight-loss methods without success.

Q3: Do I need to change my eating habits after surgery?
A: Absolutely. Long-term success depends on continued healthy eating and regular exercise.

Q4: Is it necessary to consult a doctor before starting treatment?
A: Yes. A physician can create a personalized treatment plan that best suits your health condition and goals.
 
Written by
Dr. Noppawan Kitiwat, MD
Endocrinology and Metabolism Specialist