How to Initiate Weight Reduction Effectively?
Mia Hoffmann
2026-03-23
4 min. read
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Upon deciding to commence weight reduction, it is imperative to introduce a fitting nutritional plan and training regimen with the aim of enhancing physical and mental health and sustaining weight loss over an extended period. Achieving the goal becomes challenging if one solely depends on periodic fasting and performing arbitrary exercises.
Daily calorie requirement
The first step is to calculate the daily calorie requirement of the body, which can be achieved using a total metabolism calculator (CPM). The number of calories consumed in a day depends on gender, level of physical activity, and age. For example, an average, physically active man aged 30, weighing 100 kg and standing 180 cm tall, should provide his body with about 3600 kcal per day to maintain his achievements. However, to reduce body weight, he needs to subtract 500-800 kcal from his caloric intake. The mentioned man, who is on a reducing diet, can consume 3000 kcal. When planning a calorie deficit, it is essential to take into account the rate of PPM, i.e., the basal metabolic rate. This is the lowest estimated level of caloric intake that is relatively safe for the body. There is no magic here - if a person burns more than they eat, they will lose weight. However, it is important to remember that following diets with a significantly lower energy intake carries a high risk of regaining the original weight after completing the diet. According to doctors, it is healthy to lose up to 4 kg per month. In the case of very high obesity, the pace may slightly increase. It is advisable to plan a smaller deficit, as this will make the subsequent implementation of the plan much easier, although one will have to wait a little longer for the results.
A diet for life
There are numerous publications online and in bookstores that discuss so-called miracle diets. Indeed, some of these diets allow for rapid weight loss. However, once the diet is finished, the yo-yo effect may occur. When creating a new nutritional plan, it is best to use sound judgement and careful thought. Write down on paper what you have eaten during the day. Then, you can review your habits – perhaps the problem is fast food, sweets, or skipping meals during the day and making up for them in the evening. It is recommended to consult this plan with a dietitian to check it. The professional points out mistakes and helps in creating a suitable menu. The most important thing is to change eating habits permanently and not just temporarily. A healthy diet should include 3-5 meals a day, preferably every 3-5 hours. It is worth focusing on consuming mainly vegetables, whole-grain bread, dairy products, fish, and lean meat.
Organism hydration
Water constitutes around 70% of body mass and plays a pivotal role in biochemical processes. It regulates metabolism, transports nutrients, and eliminates harmful substances and metabolic products. Consequently, it is highly important to provide at least 2 liters of fluid daily, especially during weight reduction attempts. Drinking water supports hunger and satiety control, as thirst is frequently confused with hunger. Internal hydration prevents skin sagging after weight loss, constipation, kidney diseases, bloating, and chronic fatigue. During dieting, consuming warm beverages is recommended. Green tea stimulates activity and accelerates metabolism, while red tea supports fat burning. Recommended herbs include mint, St. John's wort, and bear's garlic. Opting for natural products is advised.
Physical activity is indispensable
Without engaging in physical activity, it is impossible to achieve the desired outcome. It is important to incorporate regular exercise into your lifestyle. What sports should be chosen for weight loss? Overweight individuals should not start with weight lifting. If in poor physical condition, it is best to opt for medium-intensity exercises in the first few weeks. Nordic walking, light jogging, long walks, aerobics, or swimming are suitable options. Endurance sports lead to burning fat tissue, they are indispensable, as nothing will be achieved if the abdominal muscles remain hidden under a layer of fat. Once physical performance has improved, fitness classes, strength training, dance or martial arts can be started. Planned training times motivate to regular exercise. It is also possible to find new healthy hobbies that will help maintain weight later. To see results, it is worth engaging in physical activity at least four times a week.
