The Weight Loss Pyramid

Layer 1: The Core of Weight Loss—Adjusting Your Diet

Layer 2: Portion Control (The 2:1:1 Method) + Hydration

Layer 3: Sleep and Exercise

Layer 4: Mental and Emotional Health

Layer 1: Quality Carbs + Quality Protein + Healthy Fats + Dietary Fiber

Good Carbs: Sweet potatoes, whole wheat bread, corn, potatoes, mixed grains, purple yam, brown rice, lotus root.

Good Proteins: Eggs, milk, soy milk, tofu, shrimp, chicken breast, beef, salmon, lean meats, crab.
Healthy Fats: Nuts, avocado, olive oil, fish oil, chia seeds.
Dietary Fiber: Strawberries, oranges, tomatoes, cucumbers, spinach, broccoli, winter melon, cabbage, enoki mushrooms.

Layer 2: Portion Control + Water Intake

The 5-6-7 Satiety Scale:

• 60% full: No hunger & unsatisfied. Easily to feel hungry again before the next meal.
• 70% full: loss appetite and eating slows.
• 80% full: The stomach feels full, another few bites are still comfortable.
• 90% full: Each bite feels heavy; the stomach feels full.
• 100% full: can't eat another bite

The 2:1:1 Meal Plan
Start with two palms of vegetables, followed by a fist of protein, and end with a fist of staple foods.

Why Water Matters for Weight Loss:

• Boosts metabolism
• Daily intake = body weight (kg) × 30–40ml
• Necessary for fat breakdown
• Women: 2L, Men: 3L
• Helps curb appetite and control portions
• Too lazy to track? Use a 250ml cup and aim for eight cups a day
• Eases constipation and supports digestion

Layer 3: Sleep

When Does Late Sleep Lead to Weight Gain?

• Sleeping between 2am and 6am is the most fattening.
• Sleeping between 11pm and 2am also carries higher risk.

Why Sleep Deprivation Leads to Weight Gain:

• It increases ghrelin (hunger hormone) and decreases leptin (appetite suppressant), causing stronger cravings, especially for high-fat and sugary foods

Layer 3: Exercise

Body Fat >30%: Obese Type

• 40–50 minutes of cardio recommended
• Suggested: Running, swimming, cycling, aerobics whatever you can stick with

Body Fat 25–30%: Overweight Type

• Combine cardio and strength: 45 mins cardio + strength training 3 times/week
• Focus: Back, glutes, core; add resistance bands or light weights for home workouts

Body Fat <25%: Healthy but Not Toned

• Prioritize strength: 3–4 strength sessions/week + 30 mins cardio after each
• Gradually increase intensity and weights

Layer 4: Weight-Loss Mindset

Your Relationship with Food
There’s no food you must entirely avoid during weight loss. No single bite makes you fat, and skipping one doesn’t make you thin. Whole, unprocessed foods retain more nutrients and are always better options.

Your Relationship with the Scale
Set realistic goals. More muscle means more weight. Weight naturally fluctuates due to digestion, salt intake, or sleep. Weighing weekly is better than daily. Focus on measurements and body shape, not just the number.

A Healthy Mindset Is Key
Don’t chase rapid weight loss. Fast results often rebound quickly. Build sustainable habit like healthy eating and regular exercise. Break big goals into monthly targets. If you miss one, keep going. Avoid unnecessary pressure. Don’t compare yourself to others or let their comments affect your progress. Letting irrelevant opinions affect your mindset is never worth it.