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Losing weight can feel overwhelming, especially with all the conflicting advice available online. The good news? You don’t need extreme diets, expensive supplements, or punishing workouts to achieve your goals. In fact, the most effective and sustainable way to lose weight is through consistent, evidence-based habits that work with your body—not against it. Let’s learn from Dietitian Woan Kin as she shares 5 key basics for healthy weight loss — practical strategies backed by science, not fads.

Here are five key strategies to guide your journey towards healthy weight loss:

1. Set Clear and Realistic Goals

Instead of vague goals like “I want to lose weight,” try something more specific and achievable. For example:
“I want to lose 4–8 kg over the next 2 months by improving my eating habits and being more active.”

Having clear goals helps you stay focused and track your progress. Health experts recommend a gradual weight loss of around 0.5 to 1 kg per week, which is both safe and sustainable. You can start by setting smaller weekly actions—like drinking more water, eating home-cooked meals, or walking daily.

2. Create a Calorie Deficit—Without Starving

To lose weight, your body must burn more energy than it consumes. This is known as a calorie deficit. However, this doesn’t mean you need to starve yourself.

You can achieve a deficit by:

• Eating slightly fewer calories than your daily requirement

• Increasing your physical activity

• Or ideally, doing both
   

A reduction of 500–750 kcal per day is usually enough to support steady, healthy weight loss. Tools like MyFitnessPal or nBuddy can help track your food intake and highlight hidden calories.

3. Move More, Sit Less

Physical activity is a powerful ally in weight loss. It not only helps you burn calories but also improves your metabolism, supports heart health, and preserves muscle mass.

Here’s what the experts recommend:

• Moderate activity (e.g., brisk walking, house chores): 150–300 minutes/week

• Vigorous activity (e.g., jogging, cycling): 75–150 minutes/week

• Include strength training 2–3 times per week to build lean muscle and improve fat loss
   

Even small changes—like taking the stairs or doing a quick walk after meals—can make a big difference over time.

4. Stay Hydrated

Sometimes, thirst is mistaken for hunger, which can lead to unnecessary snacking. Drinking enough water throughout the day helps regulate appetite, improve digestion, and support fat metabolism.

Aim to drink:

• 1.5 to 2.0 litres of water daily

• More if you’re physically active or in a hot climate
   

Pro Tip: Start each meal with a glass of water to help reduce overeating.

5. Be Consistent and Patient

Weight loss is not a linear process. There will be ups and downs, and it’s normal to face plateaus or setbacks. The key is to stay committed and consistent with your healthy habits.

Celebrate non-scale victories such as:

• Improved energy levels

• Better sleep quality

• Looser-fitting clothes

• Reduced cravings or improved digestion
   

Remember, sustainable weight loss is about building a healthier lifestyle, not just hitting a target on the scale.

A Final Word from the Dietitian

Healthy weight loss isn’t just about what you eat or how much you exercise — it’s about mindset, lifestyle, and long-term behaviour change. Every small step you take adds up to real, lasting progress.

If you’re unsure where to start or have specific medical conditions, consider consulting a licensed dietitian or healthcare professional for a personalised weight management plan.

Ready to Take the Next Step?

At Sunway Medical Centre Velocity, our Dietitian Services are here to support you in your weight management journey — with personalised meal planning, expert advice, and lifestyle strategies that work for you.

Make an appointment with our Dietitians here.