When it comes to weight loss, it’s tempting to focus on immediate results—the desire to shed a few kilos for an event or simply to fit into your favorite pair of jeans again. But as a medical doctor, growing in the field of sports and movement medicine, I encourage a shift in perspective. Weight loss is a short-term goal; maintaining a healthy weight is a lifelong habit.

Your “healthy weight” isn’t just a number on a scale; it’s a feeling. It’s about moving comfortably, feeling energetic, and living your life fully. Let’s explore how exercise and balanced habits can guide you to your personal weight goal and help you maintain it sustainably.

Your Healthy Weight: It’s Personal

First things first: there’s no one-size-fits-all approach to weight. Your healthy weight depends on your genetic makeup, physique, and body shape. What feels good for one person might not work for another.

  • For instance, someone at 75 kg may feel light, agile, and beautiful. They can run up stairs with ease and enjoy physical activity.
  • For someone else, 75 kg might feel heavy, uncomfortable, and restrictive in movement.

How do you know when you’ve reached your healthy weight? You’ll feel:

  • Light and energized.
  • Comfortable in your movements—no strain or sluggishness.
  • Confident and healthy in your body.

Remember: Your body is unique, and so is your journey. Avoid comparing yourself to others. Instead, focus on what feels best for you.

Weight Loss Goals: Why Slow and Steady Wins

The healthiest, most sustainable weight loss happens at a rate of 2–3 kg per month. This allows your body to adjust gradually, prevents muscle loss, and reduces the risk of regaining the weight later. This rate also enables you build exercise and diet habits that grow into a new lifestyle without drastic changes in your routine.

Rapid weight loss often results in losing water and muscle mass, which isn’t ideal for long-term health. It can also leave you feeling drained, which defeats the purpose of achieving a vibrant, energetic life.

Exercise: A Key Player, Not a Solo Act

Exercise is essential for weight loss and overall health, but it’s not the sole solution. Weight loss requires a partnership between movement and nutrition.

  • Exercise burns calories, builds muscle, and boosts metabolism.
  • Diet provides the fuel and balance your body needs.

Focusing on a diet rich in whole plant foods, with occasional animal protein, ensures you’re giving your body nutrients that support your goals. Avoid overly processed foods and high-sugar snacks, as these can sabotage your progress, no matter how hard you work out.

6 Rules for Exercising for Healthy Weight Loss

1. Set Realistic, Personal Goals

Your exercise and weight targets should align with your body and lifestyle. Ask yourself:

  • What weight feels good for me?
  • What activities do I enjoy that will keep me moving?

2. Combine Cardio and Strength Training

Cardiovascular exercises like walking, cycling, or swimming burn calories and improve heart health. Strength training builds muscle, which boosts your resting metabolism and improves overall tone. Aim for a mix of both in your weekly routine.

3. Start Slow and Build Up

If you’re new to exercise, start with 15–20 minutes a day and gradually increase intensity and duration. Overdoing it can lead to injury or burnout, which disrupts consistency.

4. Make Movement a Daily Habit

Exercise doesn’t have to mean hitting the gym for hours. Small, intentional movements throughout your day add up:

  • Take the stairs instead of the elevator.
  • Park farther from your destination to get in extra steps.
  • Walk during your lunch break.

5. Fuel Your Body Properly

Your body needs fuel to function and recover. Incorporate meals rich in:

  • Vegetables and fruits.
  • Whole grains
  • Healthy fats
  • Lean proteins

6. Listen to Your Body

If you feel exhausted or experience pain, take a rest day. Recovery is as important as exercise itself. Overtraining can be counterproductive and even harmful.

Breaking Free From Weight Shaming

As you work toward your goals, remember: weight does not define beauty or worth. Instead of striving for a specific number, ask:

  • How does this weight make me feel?
  • Am I happy, comfortable, and confident?

Focusing on health and well-being over societal standards is the most empowering way to approach your weight journey. Let’s normalize celebrating all body types and individual progress, whether you’re losing weight, maintaining it, or simply striving to stay active.

Evidence-Based Tips for Success

Research supports the idea that combining exercise and diet leads to better weight management than either strategy alone. A 2019 study published in The American Journal of Clinical Nutrition found that participants who paired moderate exercise with a calorie-restricted diet lost more fat and preserved more muscle than those who focused on diet alone.

Another study in Obesity Reviews highlights the importance of consistency, showing that those who developed daily movement habits were more likely to maintain their weight loss long-term.

Final Thoughts

Healthy weight loss isn’t about quick fixes or extreme diets; it’s about finding balance, making intentional choices, and creating habits that work for your life. Your journey is yours alone—honor it, be patient with yourself, and focus on how you feel rather than how you compare.

You’ve got this! What’s one small change you can make today to move closer to your goals? Let me know in the comments or share your progress.


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