Before you gear up for a weight loss regime, there are certain proven fundamental principles that you must be aware of to maintain a sustainable healthy weight. People who incorporate these basic principles into their lifestyle can manage their weight at ease.

Set Goals that are Realistic in Nature

Goals list to lose weight


You need to stay focussed and set goals that are possible to achieve as building castles in the air won’t fetch you any gain rather will create a void in your plans. Set specific and measurable short-term goals, for example, make sure that you exercise daily for 30 minutes to lose half-pound to a pound per week. Maintaining a healthy weight loss rate is very important because trying to lose more than two pounds per week can lead to severe health complications. Keep a record of your progress and further plan your goals accordingly. When you see your progress, you stay motivated and move in the right direction.

Balance the Nutrient Quotient

food balance pyramid

It is a matter of great importance to pay proper attention towards the food that can help in optimizing the body composition. During the weight shedding process, it is essential to maintain the nutrient quotient through balancing the proper nutrient timing in your diet. Include a variety of fresh fruits, vegetables and whole grains in your diet to improve your nutrient quotient. Avoid processed foods as much as possible because they are high in fats, sugar and salt which would lead to weight gain whereas whole foods supply nutrients that are used by the body to perform basic functions. As per a study done by the University of Massachusetts, it has been observed that those people who miss out on their breakfast are much likely to gain 4.5 times more weight than shedding it off.

Research has shown that when we eat is as important as what we eat. Firstly, remember that breakfast is the most important meal of the day which supercharges your body for the rest of the day. Secondly, instead of eating 2-3 times a day, you should divide your meals into smaller ones i.e. at least 5-6 times a day. Remember to eliminate the myth that through consuming liquids you can lose a good amount of weight as liquids also add on to the calorie count especially the sugar-sweetened caffeinated drinks like tea, coffee, carbonated juices and cold aerated drinks.

Through retaining the nutrient quotient, you are automatically able to manage the calorie intake in your body. Calculating your calories will create a huge impact in a much greater manner as compared to other weight loss practices.

Maintain a Record of What you Eat

Diet plan record notebook

Penning down the details of what you eat on a daily basis will help you to self-monitor your eating habits. Self-monitoring is one of the most recommended principles to follow during your weight loss regime by the experts. The food intake record will also act as an eye opener for you and will give you a reality check on a daily basis. You can account yourself for all the eating habits and would try to improve your efforts towards a much stronger weight loss plans.

One benefit will be that it will help you to find out the relevant food habit that will accelerate in losing fat in a much convenient manner.

Customize Your Diet

Weight Loss Diagram

Each person has a different amount of body adaptability, and everyone is unique in their own manner. Therefore one should always plan a diet according to his fit. It is not necessary that if for one person a diet of boiled vegetables and fruits is working to break down the body weight, it will work similarly for the other person as well.

Though there are a lot of universal principles to follow a specific diet for losing out weight, remember that you need to customize your diet according to your requirement. Consult a nutritionist or a diet expert before following any specific diet so that it won’t turn out to be a hazard for you.

Increase your Physical Activities

Couple jogging in the park

Keeping yourself active is quite necessary while you are working towards your goals of having a proper body weight. Indulge yourself in as many physical activities as possible so that you won’t feel lazy or lethargic at any point of the day. But remember that the intake of calories should not increase with the increase in the physical work as it will help you to set a calorie deficit and get yourself properly fit and healthy.

From starting a brisk walk of 20 minutes every day to climbing stairs instead of an elevator or playing various kinds of sports, you can increase your physical activities. It is also not always necessary to workout in a gym to lose weight; if you are not comfortable with going to the gym, you can also perform different recreational activities that will help you to get the best experience of your life through losing your weight without much of extra effort.

Eat Fat-Free Foods

Woman avoids junk food and chooses berries


Food is the source, which determines your body weight. Therefore, a special focus should be laid upon the foods that you eat during your weight loss plan. Accumulation of fats is the most important factor that elevates the body fat, and therefore you should include a fat-free diet in your plan.

Here is the list of foods that you should consume to lose a substantial amount of weight:

  • Fresh vegetables and fruits
  • Soups
  • Low-fat Milk Products
  • Whole grains and cereals
  • Lean proteins from plant-based animals, fish, and other seafood
  • Avoid fried, processed and junk food

Stay Consistent and Motivated

Crossfit workout team motivation


Motivation acts as a driving force to carry out any task with 100% dedication and superb excellence. Also, consistency to achieve long term weight loss goals have also proven out to be quite successful in case of triggering the dieter’s energy towards a prospective one. A strong will power makes you stay motivated as well as consistent towards your goals and help you to achieve them with much more satisfaction.

Always remember the fact that even if you have achieved your goals, don’t go back to your old habits. To maintain lifelong healthy body weight, you must practice healthy eating throughout your life with the same determination.