9 Habits for Weight Loss

Lose 10 Pounds in a Month Effortlessly

1 Clear and Light Diet

High oil, salt, and sugar content can cause water retention in the body. Opt for simple cooking methods like steaming or boiling to reduce unnecessary calories.

2 Stay Hydrated

Drink 2000ml of water daily (about four bottles). Staying hydrated boosts metabolism and reduces appetite when drinking 300ml before meals.

3 Add Healthy Fats

Consuming essential healthy fats, such as those found in deep-sea fish, nuts, and flaxseed, helps maintain hormonal balance and supports sustainable weight loss.

4 Supplement Vitamins and Minerals

Women lose a significant amount of iron during their menstrual cycle. Insufficient iron may lead to cravings and overeating. Ensure adequate iron and other nutrients to avoid fatigue and maintain health.

5 Control Meal Times

Manage portion sizes by controlling meal timing, such as following the 16+8 intermittent fasting method.

6 Exercise Moderately

Engage in aerobic exercise like cycling, swimming, or hiking 2–3 times a week for at least 20 minutes. It improves metabolism, sleep quality, and relieves stress.

7 Avoid Smoking and Alcohol

Smoking and drinking slow down metabolism. Alcohol, known as "liquid bread," is calorie-dense and hinders weight loss.

8 Maintain a Healthy Sleep Routine

Sleep is essential for body repair. Ensure regular sleep cycles and adequate duration to improve overall health and support weight loss.

9 Keep a Positive Mindset

Weight loss is a long-term journey that requires persistence and a balanced mindset. Occasional indulgence won't derail your progress—stay motivated and consistent.

Remember, healthy weight loss starts with consistent and mindful habits. Let's work together to achieve your goals. Stay strong!

There are so many weight loss tips, but if you can’t remember them or follow through, what should you do? Don’t worry, Tingzai has summarized the 8 essential tips that every serious and healthy weight loss guide should include. Start your journey to health and weight loss right here.  

1. Light Eating Habits  

The truth about cakes, hot pots, and barbecues making you "gain weight quickly" is that high oil, high sugar, and high salt lock water in the body, causing bloating. You may gain two to three pounds in one day, which is just water retention.  

So, try using steaming and boiling methods to prepare food, and eat less salt, sugar, and oil. A lighter diet can help your body quickly release excess water and reduce the burden. For those who like spicy or sour food, you can replace chili oil with chili powder to reduce fat intake, and use vinegar or soy sauce as seasoning.  

Eating light for 1-2 days, drinking more water, and sweating more to reduce water retention will help, so you won’t gain weight even if you occasionally have barbecue or hot pot.  

2. Drink More Water  

Make sure to drink 2000ml of water daily (about 4 bottles of mineral water). It helps reduce bloating, improves metabolism, and aids in bowel movements. Drinking water also occupies some stomach space, which can help suppress appetite. You can drink around 300ml of water before meals to help control your food intake. In addition to water, unsweetened Americano, lattes, or homemade tea can add flavor to your water and make it easier to drink the required amount.  

3. Supplement with Quality Fats  

Be mindful that a light diet for weight loss does not mean completely avoiding fats. In fact, consuming necessary quality fats is key to maintaining female hormones and achieving long-term weight loss. Without it, you may easily overeat. Good choices include deep-sea fish, nuts, olive oil, and flaxseed oil. Eating the right fats during weight loss helps improve fat-burning efficiency.  

4. Supplement Trace Elements  

Women often experience heavy blood loss during their menstrual cycle, which may lead to anemia. In such cases, it’s important to supplement protein and iron for more effective weight loss. Otherwise, you’ll feel weak as you lose weight.  

Iron deficiency also leads to cravings for more sugar as an energy source, which can trigger overeating and cause a vicious cycle of weight gain.  

Additionally, there are many other essential trace elements and vitamins that are invisible but important for bodily functions. Weight loss should focus on reducing unnecessary fat, not on reducing nutrients. A healthy body is key to losing weight in a healthy way. Sometimes, cravings may be a sign of lacking certain nutrients, so be sure to identify them correctly.  

5. Moderate Exercise  

If possible, aim for 3-5 sessions of aerobic exercise lasting 20 minutes or more per week. However, focus on adjusting diet, sleep, and water intake first. Exercise is not mandatory for general weight loss, but it’s still good to get outside and walk more.  

6. No Eating After 6 PM  

Drinking less water at night helps avoid bloating, and controlling eating times gives your body more time to relax and digest. This reduces the risk of fat storage and won’t interfere with your sleep.  
Additionally, intermittent fasting (like the 16+8 method) follows a similar principle, so just remember to eat your last meal earlier.  

7. Avoid Smoking and Alcohol  

Both smoking and drinking slow down metabolism and are high in calories. If your body isn’t healthy, it’s difficult to lose weight effectively.  

8. Maintain a Positive Mindset and Good Sleep  

Sleep is our body’s natural self-repair mechanism. We spend a third of our day sleeping. Poor sleep disrupts your mood, state, appetite, and health, making weight loss difficult. Getting enough and good sleep will truly help you lose weight effortlessly.