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The complexity of losing weight
At first glance, losing weight seems like a simple idea: eat less, move more, and your body will reduce its fat reserves. However, behind this apparent simplicity lies one of the most complex and challenging processes a person can undertake. It's not just about counting calories or following a fad diet, but about understanding how the human body really works, how the mind relates to food, and what role society and habits play in the way we eat and live.
At its core, body weight is determined by a delicate energy balance: the calories that enter the body versus those that are expended. But that balance is neither static nor exact, because our bodies are not machines, but biological systems that react differently in each person. Factors such as genetics, age, gender, hormones, and lifestyle directly influence how each individual processes food and stores or burns energy. Two people can eat the same thing, do the same exercise, and still get completely different results.
Physiologically, weight loss occurs when the body enters a caloric deficit, that is, when it needs more energy than it receives. At that point, the body begins to use stored reserves—mainly fat—to maintain its vital functions. But achieving and maintaining that deficit is not always easy, because the body tends to resist drastic changes: it slows down the metabolism, increases appetite, and activates hormonal mechanisms that have evolved to conserve energy and ensure survival. This is known as metabolic adaptation, one of the reasons why many people experience plateaus after the first few weeks of dieting.
In addition to the biological aspect, losing weight has a psychological dimension that is often more decisive than the physical one. Food is not just nutrition: it is pleasure, comfort, habit, and, in many cases, emotional refuge. Changing the way you eat means confronting ingrained patterns, anxiety, lack of control, or everyday stress. Emotional hunger, for example, can sabotage any plan if it is not addressed at its root. Therefore, beyond macronutrients and exercise routines, weight loss requires emotional education, self-awareness, and mental perseverance.
On the other hand, today's society adds an additional layer of difficulty. We live surrounded by stimuli that encourage constant consumption: advertising for ultra-processed foods, irregular schedules, sedentary lifestyles, and a culture that rewards immediacy. Added to this is the pressure to look a certain way and the unrealistic body images circulating on social media, which have distorted the concept of health and well-being. Many people pursue an “ideal” body more for external approval than for health reasons, leading to frustration, extreme diets, and the dreaded rebound effect, when lost weight is regained—and even exceeded—in a short time.
However, when approached correctly, losing weight can be one of the most transformative and enriching experiences on a personal level. It is not about punishing the body, but about learning to take care of it. True sustainable weight loss occurs when you change your relationship with food, improve the quality of your sleep, reduce stress, and incorporate physical activity as a natural part of your daily routine, not as an obligation. It is a slow process that requires patience and consistency, but the results go beyond the scale: they improve energy, self-esteem, metabolic health, and, in many cases, the way you live.
Ultimately, losing weight is not just a physical goal, but a comprehensive journey that involves the body, mind, and environment. There is no universal method, because each person has a different history, a different metabolism, and unique circumstances. Understanding this is the first step to achieving real and lasting change. More than just a process of “slimming down,” losing weight is a balancing act between science, discipline, and self-understanding; an effort to regain control over oneself in the midst of a world that constantly invites us to excess.
At first glance, losing weight seems like a simple idea: eat less, move more, and your body will reduce its fat reserves. However, behind this apparent simplicity lies one of the most complex and challenging processes a person can undertake. It's not just about counting calories or following a fad diet, but about understanding how the human body really works, how the mind relates to food, and what role society and habits play in the way we eat and live.
At its core, body weight is determined by a delicate energy balance: the calories that enter the body versus those that are expended. But that balance is neither static nor exact, because our bodies are not machines, but biological systems that react differently in each person. Factors such as genetics, age, gender, hormones, and lifestyle directly influence how each individual processes food and stores or burns energy. Two people can eat the same thing, do the same exercise, and still get completely different results.
Physiologically, weight loss occurs when the body enters a caloric deficit, that is, when it needs more energy than it receives. At that point, the body begins to use stored reserves—mainly fat—to maintain its vital functions. But achieving and maintaining that deficit is not always easy, because the body tends to resist drastic changes: it slows down the metabolism, increases appetite, and activates hormonal mechanisms that have evolved to conserve energy and ensure survival. This is known as metabolic adaptation, one of the reasons why many people experience plateaus after the first few weeks of dieting.
In addition to the biological aspect, losing weight has a psychological dimension that is often more decisive than the physical one. Food is not just nutrition: it is pleasure, comfort, habit, and, in many cases, emotional refuge. Changing the way you eat means confronting ingrained patterns, anxiety, lack of control, or everyday stress. Emotional hunger, for example, can sabotage any plan if it is not addressed at its root. Therefore, beyond macronutrients and exercise routines, weight loss requires emotional education, self-awareness, and mental perseverance.
On the other hand, today's society adds an additional layer of difficulty. We live surrounded by stimuli that encourage constant consumption: advertising for ultra-processed foods, irregular schedules, sedentary lifestyles, and a culture that rewards immediacy. Added to this is the pressure to look a certain way and the unrealistic body images circulating on social media, which have distorted the concept of health and well-being. Many people pursue an “ideal” body more for external approval than for health reasons, leading to frustration, extreme diets, and the dreaded rebound effect, when lost weight is regained—and even exceeded—in a short time.
However, when approached correctly, losing weight can be one of the most transformative and enriching experiences on a personal level. It is not about punishing the body, but about learning to take care of it. True sustainable weight loss occurs when you change your relationship with food, improve the quality of your sleep, reduce stress, and incorporate physical activity as a natural part of your daily routine, not as an obligation. It is a slow process that requires patience and consistency, but the results go beyond the scale: they improve energy, self-esteem, metabolic health, and, in many cases, the way you live.
Ultimately, losing weight is not just a physical goal, but a comprehensive journey that involves the body, mind, and environment. There is no universal method, because each person has a different history, a different metabolism, and unique circumstances. Understanding this is the first step to achieving real and lasting change. More than just a process of “slimming down,” losing weight is a balancing act between science, discipline, and self-understanding; an effort to regain control over oneself in the midst of a world that constantly invites us to excess.
The science behind weight loss
Losing weight is not magic or luck: it's pure biology. Behind every pound that disappears is a network of metabolic, hormonal, and neurological processes working together. Understanding this science is essential to achieving sustainable results and avoiding common mistakes.
1. Energy balance
The most basic principle is energy balance:
Body weight = calories consumed – calories expended
The body obtains energy from food, measured in calories. If we consume more than we expend, the surplus is stored as fat. If we expend more than we consume, the body uses its reserves (fat and glycogen) to compensate for the deficit, and we lose weight.
However, this principle does not mean that all calories are equal. Calories from protein, fat, or carbohydrates have different effects on metabolism, appetite, and satiety. For example, protein increases caloric expenditure because it requires more energy to digest and helps preserve muscle mass.
2. Metabolism and its components
Metabolism is the set of reactions that keeps the body alive. Its total expenditure is divided into three parts:
Basal metabolic rate (BMR) – This is the energy the body needs for vital functions (breathing, pumping blood, regulating temperature). It accounts for 60–75% of daily expenditure.
Thermic effect of food (TEF) – Energy used to digest and absorb nutrients (approx. 10%).
Physical activity – Includes exercise and everyday movements (walking, gesturing, climbing stairs). It can vary from 15% to 30% of the total.
Metabolism is not fixed. Factors such as age, gender, muscle mass, hormones, and sleep modify it. Very restrictive diets can slow down metabolism, making it more difficult to lose weight over time (a phenomenon called metabolic adaptation).
3. Hormones that control weight
The body regulates appetite and energy expenditure through a complex hormonal system. Among the most important are:
Leptin: produced by fat cells, it sends signals to the brain to indicate satiety. When fat levels drop, leptin decreases, and the body responds by increasing hunger.
Ghrelin: secreted in the stomach, it stimulates appetite; it rises when we are hungry and falls after eating.
Insulin: regulates glucose levels and also influences fat storage.
Cortisol: the “stress hormone,” which in excess can promote abdominal fat gain.
Thyroid hormones (T3 and T4): determine the speed of metabolism.
4. The role of diet
Not all diets work the same because the body adapts and each person responds differently.
Even so, there are universal principles:
Moderate calorie deficit: reducing total daily calories by 15% to 25% is usually effective without affecting muscle mass.
High protein intake: helps preserve muscle, increases satiety, and improves metabolism.
Control of refined carbohydrates and simple sugars: prevents insulin spikes and excessive hunger.
Healthy fats (omega-3, avocado, nuts): necessary for hormones and cell function.
Fiber: improves digestion and appetite control.
5. Exercise
Exercise not only burns calories; it also protects muscle mass, improves insulin sensitivity, and boosts metabolism.
The best approach combines:
Strength training (weights or body weight): maintains lean mass, which in turn keeps basal energy expenditure high.
Cardiovascular exercise: accelerates fat burning and improves cardiovascular health.
Unstructured daily activity (NEAT): walking, using stairs, moving more during the day.
6. Mind, sleep, and stress
The mind is the invisible center of weight loss. Lack of sleep and stress alter hunger hormones (increasing ghrelin and cortisol) and reduce leptin. Sleeping 7-9 hours a day and managing stress through breathing, meditation, or active rest can make the difference between success and stagnation.
7. Why it's harder than it looks
The body does not “want” to lose weight. Evolutionarily, it was designed to survive scarcity, not abundance. Therefore, when we reduce calories, our metabolism slows down and our appetite increases: the body tries to protect its reserves.
This explains why consistency and sustainable lifestyle changes are more effective than extreme diets.
Losing weight is not magic or luck: it's pure biology. Behind every pound that disappears is a network of metabolic, hormonal, and neurological processes working together. Understanding this science is essential to achieving sustainable results and avoiding common mistakes.
1. Energy balance
The most basic principle is energy balance:
Body weight = calories consumed – calories expended
The body obtains energy from food, measured in calories. If we consume more than we expend, the surplus is stored as fat. If we expend more than we consume, the body uses its reserves (fat and glycogen) to compensate for the deficit, and we lose weight.
However, this principle does not mean that all calories are equal. Calories from protein, fat, or carbohydrates have different effects on metabolism, appetite, and satiety. For example, protein increases caloric expenditure because it requires more energy to digest and helps preserve muscle mass.
2. Metabolism and its components
Metabolism is the set of reactions that keeps the body alive. Its total expenditure is divided into three parts:
Basal metabolic rate (BMR) – This is the energy the body needs for vital functions (breathing, pumping blood, regulating temperature). It accounts for 60–75% of daily expenditure.
Thermic effect of food (TEF) – Energy used to digest and absorb nutrients (approx. 10%).
Physical activity – Includes exercise and everyday movements (walking, gesturing, climbing stairs). It can vary from 15% to 30% of the total.
Metabolism is not fixed. Factors such as age, gender, muscle mass, hormones, and sleep modify it. Very restrictive diets can slow down metabolism, making it more difficult to lose weight over time (a phenomenon called metabolic adaptation).
3. Hormones that control weight
The body regulates appetite and energy expenditure through a complex hormonal system. Among the most important are:
Leptin: produced by fat cells, it sends signals to the brain to indicate satiety. When fat levels drop, leptin decreases, and the body responds by increasing hunger.
Ghrelin: secreted in the stomach, it stimulates appetite; it rises when we are hungry and falls after eating.
Insulin: regulates glucose levels and also influences fat storage.
Cortisol: the “stress hormone,” which in excess can promote abdominal fat gain.
Thyroid hormones (T3 and T4): determine the speed of metabolism.
4. The role of diet
Not all diets work the same because the body adapts and each person responds differently.
Even so, there are universal principles:
Moderate calorie deficit: reducing total daily calories by 15% to 25% is usually effective without affecting muscle mass.
High protein intake: helps preserve muscle, increases satiety, and improves metabolism.
Control of refined carbohydrates and simple sugars: prevents insulin spikes and excessive hunger.
Healthy fats (omega-3, avocado, nuts): necessary for hormones and cell function.
Fiber: improves digestion and appetite control.
5. Exercise
Exercise not only burns calories; it also protects muscle mass, improves insulin sensitivity, and boosts metabolism.
The best approach combines:
Strength training (weights or body weight): maintains lean mass, which in turn keeps basal energy expenditure high.
Cardiovascular exercise: accelerates fat burning and improves cardiovascular health.
Unstructured daily activity (NEAT): walking, using stairs, moving more during the day.
6. Mind, sleep, and stress
The mind is the invisible center of weight loss. Lack of sleep and stress alter hunger hormones (increasing ghrelin and cortisol) and reduce leptin. Sleeping 7-9 hours a day and managing stress through breathing, meditation, or active rest can make the difference between success and stagnation.
7. Why it's harder than it looks
The body does not “want” to lose weight. Evolutionarily, it was designed to survive scarcity, not abundance. Therefore, when we reduce calories, our metabolism slows down and our appetite increases: the body tries to protect its reserves.
This explains why consistency and sustainable lifestyle changes are more effective than extreme diets.
Positive effects of weight loss on appearance
Losing weight, when done in a healthy and sustained manner, has a profound impact on physical appearance and the way the body presents itself to the world. Beyond the number on the scale, reducing body fat transforms the structure of the face, posture, skin, body energy, and even the way one moves and expresses oneself. It is no exaggeration to say that, in many cases, losing weight can change not only how you look, but how others perceive you, and even more so, how you perceive yourself.
When the body begins to lose fat, the change is first noticeable in the areas where the excess was most evident, but over time the effects become more subtle and harmonious. From a biological point of view, what happens is an improvement in the ratio of fat to lean mass, which redefines the contours and restores a more balanced structure to the body. This new distribution allows muscles, bones, and natural proportions to become more visible, creating a more defined and firm appearance.
On the face, the effects are often the most visible and the most celebrated. The subcutaneous fat that accumulates around the cheeks, neck, and jaw tends to decrease, enhancing the cheekbones, slimming the jawline, and making features more pronounced. A slimmer face is often associated with youth, vitality, and symmetry because the natural lines of the facial bone are more clearly visible. The eyes appear larger, the skin looks smoother, and the overall expression becomes more open. Even the smile changes: the facial muscles work with less tension, and the face conveys a sense of greater health and energy.
Biologically, the improvement in facial appearance is also due to increased oxygenation and blood circulation. Healthy weight loss is often accompanied by better nutrition, more hydration, and physical activity, which stimulates cell regeneration. The skin, receiving more nutrients and less inflammation, tends to improve in tone and texture. Pores are reduced, dark circles are diminished, and skin color becomes more even. In addition, a diet rich in antioxidants and proteins helps the synthesis of collagen and elastin, which are essential for maintaining firm and luminous skin.
On a physical level, the effects are noticeable in the figure and proportions. When fat accumulated in areas such as the abdomen, waist, thighs, or arms decreases, the body regains its natural shape. Weight loss redefines the silhouette, making the lines of the torso more pronounced and the limbs look more proportionate. In women, the hourglass shape is accentuated; in men, the V-shaped torso. These changes are not only aesthetic: they reflect better metabolic functioning, less fluid retention, and an improvement in the ratio of muscle mass to fat.
One of the least mentioned but most important effects is the change in posture and movement. By reducing the load on the body, the joints are under less pressure, allowing for lighter and more fluid mobility. The spine straightens, the shoulders open up, and walking or standing requires less effort. This improvement in posture completely changes visual perception: a person who moves with ease and confidence projects youth, confidence, and vitality. Movements become more coordinated and balance improves, something that is unconsciously associated with health and attractiveness.
At the same time, there is a transformation in bodily energy. Losing weight is often accompanied by improved cardiovascular and respiratory function, which means more endurance, more strength, and more agility. That extra energy is not only felt; it is noticeable. Overweight people tend to have heavier gestures and shorter breaths; in contrast, after losing weight, lightness is reflected in their gestures, their gaze, and the way they move. The whole body seems to “wake up.”
Social perception also changes, and this is widely documented. Numerous studies in social psychology show that thinner people—within a healthy range—are perceived as more disciplined, energetic, confident, and even more competent. Although beauty is subjective and cultural, there is a global tendency to associate moderate thinness with youth and health. When a person loses weight, those around them tend to react positively: comments, compliments, and new attention can increase self-esteem, reinforcing the desire to maintain new habits.
However, it is important to understand that these effects are not only social, but also psychological and emotional. Weight loss can produce a profound sense of rebirth. Seeing yourself differently in the mirror generates positive feedback: the brain interprets the visual change as a sign of progress and control. This reinforcement motivates the individual to take care of their diet, dress better, and adopt more open postures. All of this reinforces the self-perception of attractiveness.
The change in the way you dress is also an important part of the aesthetic impact. With a lighter and more proportionate body, clothes tend to fit better, colors are more flattering, and the person begins to explore styles they previously did not dare to wear. This change in image can directly influence how others perceive them, but also how they move and act. Body confidence comes not only from the physical, but from how one feels inside.
On a physiological level, losing weight improves fluid retention, inflammation, and tissue oxygenation, which directly affects appearance. Hands and feet become less swollen, the abdomen flattens, and contours become more defined. With less visceral fat to manage, the body functions more efficiently: digestion improves, the hormonal system balances out, and fatigue is reduced. All these internal changes are reflected externally, resulting in a more alert and healthy appearance.
In terms of physical attractiveness, losing weight can alter the visual symmetry of the body. Studies on facial and body perception indicate that more balanced proportions are perceived as more attractive because the human brain associates them with good genetic health and physiological stability. When fat is redistributed and the body regains its natural shape, a visual harmony effect occurs: the arms appear longer, the neck slimmer, and the face more proportionate to the body.
There is also an evolutionary and social component to how weight loss improves the perception of attractiveness. Throughout history, external signs of health—such as glowing skin, a defined waist, upright posture, and physical energy—have been associated with vitality and reproductive capacity. In modern society, these traits continue to have an unconscious weight in aesthetic assessment. Therefore, when someone loses weight and improves their physical condition, they tend to receive more positive social cues: more eye contact, more smiles, more attention.
Another visible effect is in facial expression. By reducing inflammation and accumulated fat in the face, facial muscles become more defined, expression lines soften, and the gaze becomes more intense. The face more accurately reflects emotions, and this produces an immediate change in nonverbal communication. A more refined face is not only aesthetically different: it also conveys emotions more clearly and appears more expressive and confident.
Even hair and skin can benefit indirectly. Improved circulation and nutrient absorption promote hair growth and texture. When the body is freed of excess fat and toxins, the metabolism works better and the follicles receive more oxygen. Similarly, the skin looks firmer and more even, especially in young people or those who combine weight loss with exercise and good nutrition.
Beyond physical appearance, there is a fundamental change in the way we inhabit our bodies. People who have lost weight tend to move with more confidence, walk more upright, and occupy space differently. This body language is interpreted by others as a sign of confidence and control, two traits that increase social attractiveness. The aesthetic change becomes something bigger: a transformation in the way we present ourselves to the world.
Finally, losing weight can lead to a reconnection with identity. Many discover a version of themselves that they thought was lost or that they had never known. Clothes, face, gestures: everything seems rediscovered. This feeling of novelty drives a virtuous circle in which physical well-being, self-image, and personal confidence reinforce each other.
Negative effect of weight loss
Example: Marina had always been skinny, even thin for her age. However, she began to obsess over every pound, every inch of her waist, and every curve of her body. What began as an attempt to “improve” ended in anorexia: she restricted her food intake to a minimum, exercised excessively, and lived obsessed with her reflection. This brief story illustrates one extreme of how obsession with appearance can transform the body, sometimes dangerously, and how weight loss can have both positive and negative effects, depending on the context and health of the person experiencing it.
When weight loss is achieved in a healthy way, the positive effects on appearance are noticeable and supported by biology. The reduction of subcutaneous fat allows facial features to become more defined: cheekbones and jawline stand out, eyes appear larger, and the expression conveys vitality. Circulation improves and the skin receives more oxygen and nutrients, promoting firmness and luminosity. In the body, gradual fat loss allows for more harmonious proportions, defined muscles, and naturally improved posture. Walking, climbing stairs, or performing daily activities becomes lighter and more fluid.
In addition, body energy increases when weight loss is combined with moderate exercise and proper nutrition. Metabolism becomes more efficient, cardiovascular endurance improves, and movements become more confident. Studies in social psychology show that people within healthy weight ranges are often perceived as more disciplined, confident, and energetic, which reinforces self-esteem and confidence in one's own image. Balanced nutrition and physical activity also promote collagen synthesis, keeping skin firmer and hair shiny.
However, weight loss can have negative effects, especially when it is extreme or unhealthy, as in Marina's case. Anorexia and rapid fat loss cause sagging skin, loss of facial volume, and muscle wasting. The cheeks sink, the jawline may appear more severe, the arms and legs look flat and toneless, and the skin loses elasticity. These changes reflect biological reality: skin and muscles need time and nutrition to adapt, and extreme loss can leave lasting marks, even with subsequent recovery.
The discrepancy between appearance and body identity is another critical effect. Although her body became thinner, Marina's brain continued to project the image of “excess,” increasing her anxiety and dissatisfaction. This phenomenon, known as “thin body syndrome,” shows that internal perception does not always match physical reality, leading to insecurity and emotional stress.
Extreme weight loss can also affect the skin, hair, and hormones. The skin becomes drier, hair may fall out or lose its shine, and the production of hormones such as estrogen or testosterone is disrupted. This not only changes appearance, but also affects metabolic function, energy, and the body's recovery. In women, lack of body fat can cause menstrual irregularities and loss of tone, while in men it can decrease muscle mass and body firmness.
Another important aspect is the alteration of proportions and symmetry. Fat acts as a natural filler that smooths out irregularities in the hips, shoulders, or face. When you lose weight extremely, these differences are accentuated, altering visual harmony and creating a more fragile or aged effect. Even breathing and voice can be slightly altered by reducing mass in the neck and abdomen, changing the way gestures are projected.
On a social level, extreme changes can have a negative impact. At first, extreme thinness may receive compliments, but it also creates expectations and pressure to maintain an unhealthy body. External perception can become stressful, and the person may develop a problematic relationship with food and self-image. Obsession with weight control ends up affecting self-esteem and social life, proving that appearance is not everything.
However, when weight loss is gradual and healthy, the negative effects are minimized. Maintaining muscle mass through strength training, ensuring sufficient protein and nutrient intake, hydrating the skin, and balancing nutrition allows appearance to improve without compromising health. The key is to combine science, physiology, and self-care, understanding that aesthetic transformation must be accompanied by physical and emotional well-being.
Losing weight, when done in a healthy and sustained manner, has a profound impact on physical appearance and the way the body presents itself to the world. Beyond the number on the scale, reducing body fat transforms the structure of the face, posture, skin, body energy, and even the way one moves and expresses oneself. It is no exaggeration to say that, in many cases, losing weight can change not only how you look, but how others perceive you, and even more so, how you perceive yourself.
When the body begins to lose fat, the change is first noticeable in the areas where the excess was most evident, but over time the effects become more subtle and harmonious. From a biological point of view, what happens is an improvement in the ratio of fat to lean mass, which redefines the contours and restores a more balanced structure to the body. This new distribution allows muscles, bones, and natural proportions to become more visible, creating a more defined and firm appearance.
On the face, the effects are often the most visible and the most celebrated. The subcutaneous fat that accumulates around the cheeks, neck, and jaw tends to decrease, enhancing the cheekbones, slimming the jawline, and making features more pronounced. A slimmer face is often associated with youth, vitality, and symmetry because the natural lines of the facial bone are more clearly visible. The eyes appear larger, the skin looks smoother, and the overall expression becomes more open. Even the smile changes: the facial muscles work with less tension, and the face conveys a sense of greater health and energy.
Biologically, the improvement in facial appearance is also due to increased oxygenation and blood circulation. Healthy weight loss is often accompanied by better nutrition, more hydration, and physical activity, which stimulates cell regeneration. The skin, receiving more nutrients and less inflammation, tends to improve in tone and texture. Pores are reduced, dark circles are diminished, and skin color becomes more even. In addition, a diet rich in antioxidants and proteins helps the synthesis of collagen and elastin, which are essential for maintaining firm and luminous skin.
On a physical level, the effects are noticeable in the figure and proportions. When fat accumulated in areas such as the abdomen, waist, thighs, or arms decreases, the body regains its natural shape. Weight loss redefines the silhouette, making the lines of the torso more pronounced and the limbs look more proportionate. In women, the hourglass shape is accentuated; in men, the V-shaped torso. These changes are not only aesthetic: they reflect better metabolic functioning, less fluid retention, and an improvement in the ratio of muscle mass to fat.
One of the least mentioned but most important effects is the change in posture and movement. By reducing the load on the body, the joints are under less pressure, allowing for lighter and more fluid mobility. The spine straightens, the shoulders open up, and walking or standing requires less effort. This improvement in posture completely changes visual perception: a person who moves with ease and confidence projects youth, confidence, and vitality. Movements become more coordinated and balance improves, something that is unconsciously associated with health and attractiveness.
At the same time, there is a transformation in bodily energy. Losing weight is often accompanied by improved cardiovascular and respiratory function, which means more endurance, more strength, and more agility. That extra energy is not only felt; it is noticeable. Overweight people tend to have heavier gestures and shorter breaths; in contrast, after losing weight, lightness is reflected in their gestures, their gaze, and the way they move. The whole body seems to “wake up.”
Social perception also changes, and this is widely documented. Numerous studies in social psychology show that thinner people—within a healthy range—are perceived as more disciplined, energetic, confident, and even more competent. Although beauty is subjective and cultural, there is a global tendency to associate moderate thinness with youth and health. When a person loses weight, those around them tend to react positively: comments, compliments, and new attention can increase self-esteem, reinforcing the desire to maintain new habits.
However, it is important to understand that these effects are not only social, but also psychological and emotional. Weight loss can produce a profound sense of rebirth. Seeing yourself differently in the mirror generates positive feedback: the brain interprets the visual change as a sign of progress and control. This reinforcement motivates the individual to take care of their diet, dress better, and adopt more open postures. All of this reinforces the self-perception of attractiveness.
The change in the way you dress is also an important part of the aesthetic impact. With a lighter and more proportionate body, clothes tend to fit better, colors are more flattering, and the person begins to explore styles they previously did not dare to wear. This change in image can directly influence how others perceive them, but also how they move and act. Body confidence comes not only from the physical, but from how one feels inside.
On a physiological level, losing weight improves fluid retention, inflammation, and tissue oxygenation, which directly affects appearance. Hands and feet become less swollen, the abdomen flattens, and contours become more defined. With less visceral fat to manage, the body functions more efficiently: digestion improves, the hormonal system balances out, and fatigue is reduced. All these internal changes are reflected externally, resulting in a more alert and healthy appearance.
In terms of physical attractiveness, losing weight can alter the visual symmetry of the body. Studies on facial and body perception indicate that more balanced proportions are perceived as more attractive because the human brain associates them with good genetic health and physiological stability. When fat is redistributed and the body regains its natural shape, a visual harmony effect occurs: the arms appear longer, the neck slimmer, and the face more proportionate to the body.
There is also an evolutionary and social component to how weight loss improves the perception of attractiveness. Throughout history, external signs of health—such as glowing skin, a defined waist, upright posture, and physical energy—have been associated with vitality and reproductive capacity. In modern society, these traits continue to have an unconscious weight in aesthetic assessment. Therefore, when someone loses weight and improves their physical condition, they tend to receive more positive social cues: more eye contact, more smiles, more attention.
Another visible effect is in facial expression. By reducing inflammation and accumulated fat in the face, facial muscles become more defined, expression lines soften, and the gaze becomes more intense. The face more accurately reflects emotions, and this produces an immediate change in nonverbal communication. A more refined face is not only aesthetically different: it also conveys emotions more clearly and appears more expressive and confident.
Even hair and skin can benefit indirectly. Improved circulation and nutrient absorption promote hair growth and texture. When the body is freed of excess fat and toxins, the metabolism works better and the follicles receive more oxygen. Similarly, the skin looks firmer and more even, especially in young people or those who combine weight loss with exercise and good nutrition.
Beyond physical appearance, there is a fundamental change in the way we inhabit our bodies. People who have lost weight tend to move with more confidence, walk more upright, and occupy space differently. This body language is interpreted by others as a sign of confidence and control, two traits that increase social attractiveness. The aesthetic change becomes something bigger: a transformation in the way we present ourselves to the world.
Finally, losing weight can lead to a reconnection with identity. Many discover a version of themselves that they thought was lost or that they had never known. Clothes, face, gestures: everything seems rediscovered. This feeling of novelty drives a virtuous circle in which physical well-being, self-image, and personal confidence reinforce each other.
Negative effect of weight loss
Example: Marina had always been skinny, even thin for her age. However, she began to obsess over every pound, every inch of her waist, and every curve of her body. What began as an attempt to “improve” ended in anorexia: she restricted her food intake to a minimum, exercised excessively, and lived obsessed with her reflection. This brief story illustrates one extreme of how obsession with appearance can transform the body, sometimes dangerously, and how weight loss can have both positive and negative effects, depending on the context and health of the person experiencing it.
When weight loss is achieved in a healthy way, the positive effects on appearance are noticeable and supported by biology. The reduction of subcutaneous fat allows facial features to become more defined: cheekbones and jawline stand out, eyes appear larger, and the expression conveys vitality. Circulation improves and the skin receives more oxygen and nutrients, promoting firmness and luminosity. In the body, gradual fat loss allows for more harmonious proportions, defined muscles, and naturally improved posture. Walking, climbing stairs, or performing daily activities becomes lighter and more fluid.
In addition, body energy increases when weight loss is combined with moderate exercise and proper nutrition. Metabolism becomes more efficient, cardiovascular endurance improves, and movements become more confident. Studies in social psychology show that people within healthy weight ranges are often perceived as more disciplined, confident, and energetic, which reinforces self-esteem and confidence in one's own image. Balanced nutrition and physical activity also promote collagen synthesis, keeping skin firmer and hair shiny.
However, weight loss can have negative effects, especially when it is extreme or unhealthy, as in Marina's case. Anorexia and rapid fat loss cause sagging skin, loss of facial volume, and muscle wasting. The cheeks sink, the jawline may appear more severe, the arms and legs look flat and toneless, and the skin loses elasticity. These changes reflect biological reality: skin and muscles need time and nutrition to adapt, and extreme loss can leave lasting marks, even with subsequent recovery.
The discrepancy between appearance and body identity is another critical effect. Although her body became thinner, Marina's brain continued to project the image of “excess,” increasing her anxiety and dissatisfaction. This phenomenon, known as “thin body syndrome,” shows that internal perception does not always match physical reality, leading to insecurity and emotional stress.
Extreme weight loss can also affect the skin, hair, and hormones. The skin becomes drier, hair may fall out or lose its shine, and the production of hormones such as estrogen or testosterone is disrupted. This not only changes appearance, but also affects metabolic function, energy, and the body's recovery. In women, lack of body fat can cause menstrual irregularities and loss of tone, while in men it can decrease muscle mass and body firmness.
Another important aspect is the alteration of proportions and symmetry. Fat acts as a natural filler that smooths out irregularities in the hips, shoulders, or face. When you lose weight extremely, these differences are accentuated, altering visual harmony and creating a more fragile or aged effect. Even breathing and voice can be slightly altered by reducing mass in the neck and abdomen, changing the way gestures are projected.
On a social level, extreme changes can have a negative impact. At first, extreme thinness may receive compliments, but it also creates expectations and pressure to maintain an unhealthy body. External perception can become stressful, and the person may develop a problematic relationship with food and self-image. Obsession with weight control ends up affecting self-esteem and social life, proving that appearance is not everything.
However, when weight loss is gradual and healthy, the negative effects are minimized. Maintaining muscle mass through strength training, ensuring sufficient protein and nutrient intake, hydrating the skin, and balancing nutrition allows appearance to improve without compromising health. The key is to combine science, physiology, and self-care, understanding that aesthetic transformation must be accompanied by physical and emotional well-being.
How to lose weight
Losing weight naturally is much more than just “eating less and moving more.” It involves understanding how the body works, how it metabolizes energy, how fat and muscle interact, and how daily habits influence the end result. This guide addresses the three fundamental pillars of fat loss: exercise, nutrition, and discipline, delving into each one and showing how they are interconnected to achieve sustainable and healthy results. Btw i have added a section on the often-underestimated benefits of gaining muscle.
1. Exercise: the engine of fat loss and body reshaping
a) Strength training: the basis for maintaining muscle
Muscle not only shapes the body: it is a metabolic technology. Every kilogram of muscle consumes energy even at rest, increasing basal metabolism and helping to burn calories constantly. Weight loss without strength training often leads to sagging, loss of volume, and a “bony” effect, while strength training maintains firmness and metabolic power.
Key points:
Compound exercises: squats, deadlifts, bench presses, pull-ups. They activate multiple muscle groups, generate greater release of anabolic hormones, and increase caloric expenditure.
Gradual progression: constantly increasing loads, repetitions, or intensity forces the muscle to adapt and prevents stagnation.
Repetition and set range: 6–12 repetitions with moderate-high weight stimulates hypertrophy; 12–20 repetitions with lower weight strengthens muscle endurance and tones without causing extreme fatigue.
Frequency: Training each muscle group 2–3 times per week optimizes growth and maintenance while losing fat.
b) Strategic cardio
Cardio is useful for improving cardiovascular health and complementing fat loss, but it should not be done excessively or in isolation.
Recommended types of cardio:
Moderate and sustained: 40–60% of VO2 max, such as brisk walking, steady cycling, or light swimming. You will burn fat efficiently without compromising muscle.
HIIT (high-intensity interval training): short bursts of intense effort alternated with recovery periods. It increases calorie burning even hours after training and improves cardiovascular capacity.
c) NEAT: everyday movement
Incidental movement (Non-Exercise Activity Thermogenesis) is more important than it seems. Climbing stairs, walking, standing, moving while talking, or doing household chores can account for up to 30% of daily energy expenditure. People with high NEAT maintain their body composition more easily than those who rely solely on formal training.
d) Recovery and rest
Exercise generates stimuli, but adaptation occurs during rest. Sleeping 7–9 hours allows the body to repair muscles, regulate cortisol, keep hunger hormones under control, and optimize metabolism. Recovery also includes active rest days and mobility sessions to prevent injuries and maintain efficiency.
2. Nutrition.
Losing fat is not about eating less; it is about nourishing the body properly while creating a sustainable calorie deficit.
a) Macronutrients and distribution
Protein: essential for preserving muscle and increasing satiety. Evidence recommends 1.6–2.2 g/kg of body weight. Consuming 20–30 g per meal distributed throughout the day maximizes protein synthesis and prevents catabolism. Sources: eggs, lean meat, fish, dairy products, combined legumes.
Complex carbohydrates: oats, brown rice, potatoes, legumes, fruits. They maintain energy, fiber, and nutrients. Consuming them around training optimizes performance and recovery.
Healthy fats: olive oil, avocado, nuts, oily fish. Essential for hormones, absorption of fat-soluble vitamins, and satiety. Avoid trans fats and ultra-processed fats.
b) Micronutrients and antioxidants
A balanced diet should cover essential vitamins and minerals: magnesium, zinc, potassium, iron, and vitamins A, C, D, and E. They aid muscle contraction, energy metabolism, immune function, and recovery. Antioxidants in fruits and vegetables protect cells from oxidative stress during calorie deficit.
c) Meal timing and controlled hunger
Spreading your intake every 3–4 hours regulates glucose and prevents insulin spikes that cause hunger and fat storage. Skipping meals causes energy crashes, decreased muscle mass, and increased anxiety.
d) Hydration
Drinking water before meals increases satiety and contributes to fat oxidation. It also improves digestion and nutrient transport. Confusing thirst with hunger is a common cause of excess calorie intake.
e) Flexible eating and adherence
Extreme rigidity leads to abandonment. Including foods you like, even in smaller quantities, improves adherence. The key is moderation, not absolute prohibition.
3. Discipline and habits: the decisive factor
Discipline transforms theory into real results.
Consistent routine: train and eat well most days. Not absolute perfection, but consistency.
Planning: preparing meals, organizing workouts, and anticipating temptations reduces impulsive decisions that break the calorie deficit.
Recording and tracking: photos, measurements, and load progression allow you to adjust without obsessing over the scale.
Patience: sustainable weight loss is 0.5–1 kg per week. Faster weight loss carries the risk of losing muscle and energy.
Discipline is also mental: learning to manage anxiety, emotions, and stress prevents the body from falling into fat storage or compulsive hunger. Psychological adherence is as important as diet or physical training.
4. Benefits of gaining muscle
Many people underestimate the benefits of muscle gain during weight loss:
Accelerated metabolism: each extra pound of muscle burns more calories at rest, making it easier to maintain a calorie deficit without going hungry.
Reduced body fat: Muscle improves insulin sensitivity and metabolic efficiency, promoting fat burning.
Posture and aesthetics: Toned muscles define the body, prevent sagging, and improve symmetry.
Joint protection and functionality: Strong muscles absorb impact, protect joints, and improve mobility.
Confidence and energy: feeling strong and toned translates into a more confident attitude and more fluid movements.
5. Physiological and hormonal aspects
Satiety hormones: leptin and ghrelin are better regulated with a balanced diet, sufficient sleep, and adequate protein.
Cortisol: elevated by stress or lack of sleep, it promotes abdominal fat and hinders weight loss. Breathing techniques, walking, and meditation help control it.
Insulin sensitivity: improved with strength and cardio training, it facilitates efficient glucose use and reduces fat storage.
Metabolic adaptation: slow and progressive weight loss prevents the body from going into “saving mode,” which slows down metabolism.
6. Conclusion: science and common sense
Losing weight naturally requires:
Smart exercise: strength training, cardio, and daily movement.
Strategic nutrition: quality, macronutrients, micronutrients, and timing.
Consistent discipline: adherence, patience, and emotion management.
Care for the body and mind: sleep, hydration, and stress management.
Gaining muscle: speeds up metabolism, improves body composition, and prevents sagging.
The body responds to the right stimuli. Sustainable fat loss is not achieved through miracles or shortcuts, but through science applied in a humane, progressive, and consistent manner. Natural transformation not only changes appearance, but also energy, posture, strength, and self-perception.
Losing weight naturally is much more than just “eating less and moving more.” It involves understanding how the body works, how it metabolizes energy, how fat and muscle interact, and how daily habits influence the end result. This guide addresses the three fundamental pillars of fat loss: exercise, nutrition, and discipline, delving into each one and showing how they are interconnected to achieve sustainable and healthy results. Btw i have added a section on the often-underestimated benefits of gaining muscle.
1. Exercise: the engine of fat loss and body reshaping
a) Strength training: the basis for maintaining muscle
Muscle not only shapes the body: it is a metabolic technology. Every kilogram of muscle consumes energy even at rest, increasing basal metabolism and helping to burn calories constantly. Weight loss without strength training often leads to sagging, loss of volume, and a “bony” effect, while strength training maintains firmness and metabolic power.
Key points:
Compound exercises: squats, deadlifts, bench presses, pull-ups. They activate multiple muscle groups, generate greater release of anabolic hormones, and increase caloric expenditure.
Gradual progression: constantly increasing loads, repetitions, or intensity forces the muscle to adapt and prevents stagnation.
Repetition and set range: 6–12 repetitions with moderate-high weight stimulates hypertrophy; 12–20 repetitions with lower weight strengthens muscle endurance and tones without causing extreme fatigue.
Frequency: Training each muscle group 2–3 times per week optimizes growth and maintenance while losing fat.
b) Strategic cardio
Cardio is useful for improving cardiovascular health and complementing fat loss, but it should not be done excessively or in isolation.
Recommended types of cardio:
Moderate and sustained: 40–60% of VO2 max, such as brisk walking, steady cycling, or light swimming. You will burn fat efficiently without compromising muscle.
HIIT (high-intensity interval training): short bursts of intense effort alternated with recovery periods. It increases calorie burning even hours after training and improves cardiovascular capacity.
c) NEAT: everyday movement
Incidental movement (Non-Exercise Activity Thermogenesis) is more important than it seems. Climbing stairs, walking, standing, moving while talking, or doing household chores can account for up to 30% of daily energy expenditure. People with high NEAT maintain their body composition more easily than those who rely solely on formal training.
d) Recovery and rest
Exercise generates stimuli, but adaptation occurs during rest. Sleeping 7–9 hours allows the body to repair muscles, regulate cortisol, keep hunger hormones under control, and optimize metabolism. Recovery also includes active rest days and mobility sessions to prevent injuries and maintain efficiency.
2. Nutrition.
Losing fat is not about eating less; it is about nourishing the body properly while creating a sustainable calorie deficit.
a) Macronutrients and distribution
Protein: essential for preserving muscle and increasing satiety. Evidence recommends 1.6–2.2 g/kg of body weight. Consuming 20–30 g per meal distributed throughout the day maximizes protein synthesis and prevents catabolism. Sources: eggs, lean meat, fish, dairy products, combined legumes.
Complex carbohydrates: oats, brown rice, potatoes, legumes, fruits. They maintain energy, fiber, and nutrients. Consuming them around training optimizes performance and recovery.
Healthy fats: olive oil, avocado, nuts, oily fish. Essential for hormones, absorption of fat-soluble vitamins, and satiety. Avoid trans fats and ultra-processed fats.
b) Micronutrients and antioxidants
A balanced diet should cover essential vitamins and minerals: magnesium, zinc, potassium, iron, and vitamins A, C, D, and E. They aid muscle contraction, energy metabolism, immune function, and recovery. Antioxidants in fruits and vegetables protect cells from oxidative stress during calorie deficit.
c) Meal timing and controlled hunger
Spreading your intake every 3–4 hours regulates glucose and prevents insulin spikes that cause hunger and fat storage. Skipping meals causes energy crashes, decreased muscle mass, and increased anxiety.
d) Hydration
Drinking water before meals increases satiety and contributes to fat oxidation. It also improves digestion and nutrient transport. Confusing thirst with hunger is a common cause of excess calorie intake.
e) Flexible eating and adherence
Extreme rigidity leads to abandonment. Including foods you like, even in smaller quantities, improves adherence. The key is moderation, not absolute prohibition.
3. Discipline and habits: the decisive factor
Discipline transforms theory into real results.
Consistent routine: train and eat well most days. Not absolute perfection, but consistency.
Planning: preparing meals, organizing workouts, and anticipating temptations reduces impulsive decisions that break the calorie deficit.
Recording and tracking: photos, measurements, and load progression allow you to adjust without obsessing over the scale.
Patience: sustainable weight loss is 0.5–1 kg per week. Faster weight loss carries the risk of losing muscle and energy.
Discipline is also mental: learning to manage anxiety, emotions, and stress prevents the body from falling into fat storage or compulsive hunger. Psychological adherence is as important as diet or physical training.
4. Benefits of gaining muscle
Many people underestimate the benefits of muscle gain during weight loss:
Accelerated metabolism: each extra pound of muscle burns more calories at rest, making it easier to maintain a calorie deficit without going hungry.
Reduced body fat: Muscle improves insulin sensitivity and metabolic efficiency, promoting fat burning.
Posture and aesthetics: Toned muscles define the body, prevent sagging, and improve symmetry.
Joint protection and functionality: Strong muscles absorb impact, protect joints, and improve mobility.
Confidence and energy: feeling strong and toned translates into a more confident attitude and more fluid movements.
5. Physiological and hormonal aspects
Satiety hormones: leptin and ghrelin are better regulated with a balanced diet, sufficient sleep, and adequate protein.
Cortisol: elevated by stress or lack of sleep, it promotes abdominal fat and hinders weight loss. Breathing techniques, walking, and meditation help control it.
Insulin sensitivity: improved with strength and cardio training, it facilitates efficient glucose use and reduces fat storage.
Metabolic adaptation: slow and progressive weight loss prevents the body from going into “saving mode,” which slows down metabolism.
6. Conclusion: science and common sense
Losing weight naturally requires:
Smart exercise: strength training, cardio, and daily movement.
Strategic nutrition: quality, macronutrients, micronutrients, and timing.
Consistent discipline: adherence, patience, and emotion management.
Care for the body and mind: sleep, hydration, and stress management.
Gaining muscle: speeds up metabolism, improves body composition, and prevents sagging.
The body responds to the right stimuli. Sustainable fat loss is not achieved through miracles or shortcuts, but through science applied in a humane, progressive, and consistent manner. Natural transformation not only changes appearance, but also energy, posture, strength, and self-perception.
MY PLAN (Men and women can do it): LOSE FAT AND GAIN MUSCLE (WITH MUAY THAI)
Btw, this is my personal plan, what I did to maintain a defined and healthy physique, combining strength, cardio, and Muay Thai.(the muay thai is optional ig)
1. Main objectives
Lose body fat without losing strength or energy.
Gain muscle and definition, especially in the torso, arms, and legs.
Improve endurance, coordination, and explosiveness through Muay Thai.
Maintain an active and healthy metabolism.
2. Diet (approx. 2,400 kcal, adjustable according to weight)
Principles:
High in protein to preserve muscle.
Strategic carbohydrates for energy in training and Muay Thai.
Healthy fats for hormones and recovery.
Whole, nutritious foods, minimally processed.
Daily distribution:
Breakfast:
5 egg whites + 2 whole eggs scrambled with spinach and mushrooms.
40 g cooked oats with cinnamon and 1 teaspoon of chia seeds.
Black coffee or green tea.
Mid-morning snack:
150 g unsweetened Greek yogurt.
20 g walnuts or almonds.
1 piece of fruit (apple or pear).
Lunch:
150–200 g grilled chicken breast or oily fish (salmon, mackerel).
100–150 g brown rice or quinoa.
Steamed or raw vegetables (broccoli, zucchini, carrots).
1 teaspoon of olive oil for dressing.
Pre-Muay Thai snack ( I love eat):
1 protein shake (25–30 g) with water or plant-based milk.
1 banana or 50 g of oats.
Post-Muay Thai dinner (approx. 10:45–11:15 p.m.):
150–200 g lean fish or chicken.
Steamed vegetables or light salad.
1 teaspoon olive oil.
Before bed (if hungry):
150 g cottage cheese or plain Greek yogurt.
Hydration: 3 L water daily, water during Muay Thai class, and electrolytes if you sweat a lot.
3. My exercises + Muay Thai
Monday – Torso (chest, shoulders, triceps)
Bench press: 4×8–10
Military press with dumbbells: 4×10
Dips on parallel bars: 3×12
Dumbbell flyes: 3×12
Plank 3×60 s
Tuesday – Legs and core
Squats: 4×8
Romanian deadlift: 4×10
Dumbbell lunges: 3×12 each leg
Standing calf raises: 3×15
Ab wheel or crunches: 3×15
Wednesday – Muay Thai
Class from 8:00 p.m. to 11:00 p.m.
Focus on technique, light sparring, and intense cardio
Post-class: stretching and active recovery 10–15 min
Thursday – Back and biceps
Pull-ups: 4×max
Barbell row: 4×10
Dumbbell bicep curl: 3×12
Face pull with band: 3×12
Side plank: 3×45 s
Friday – Muay Thai
Class 8:00–10:30 p.m.
Intense cardio, kicks, and combinations
Post-class stretching
Saturday – Full body + light cardio
Circuit: squats + push-ups + dumbbell rows 3 rounds
Light walk or bike ride: 30–40 min
Sunday – Muay Thai
Class 8:00–10:30 p.m.
Techniques, sparring, endurance exercises
Recovery and stretching
Note: If you are extremely fatigued, replace one strength training day with light active recovery.
4. Discipline and habits
Prepare meals 2–3 days in advance so you don't have to improvise.
Sleep 7–8 hours, essential with intense Muay Thai training.
Record your progress with photos, measurements, and strength.
Listen to your body: Muay Thai is intense; adjust loads and strength volume according to your energy levels.
Stay hydrated, especially before and after classes/sessions
+FOR WOMEN
1. Main objectives
Reduce body fat in a healthy way, focusing on the abdomen, hips, arms, and buttocks.
Gain toned muscle without generating excessive volume.
Improve posture, flexibility, and functional strength.
Maintain a harmonious and feminine body.
2. Functional diet based on real results
(A friend(girl) is helping me with this; we're in class, by the way.)
Principles:
Enough protein to maintain muscle and tone (chicken, fish, eggs, legumes).
Complex carbohydrates for energy during Pilates, walking, or cardio.
Healthy fats for satiety and hormonal balance.
Meals based on whole foods, rich in micronutrients and fiber.
Daily distribution that worked for my friend.(It's practically like my diet, she copied me a little but oh well.)
Breakfast:
2 eggs + 3 egg whites scrambled with spinach and mushrooms.
30g oatmeal with berries and 1 teaspoon of chia seeds.
Black coffee or green tea.
Midmorning:
100g unsweetened natural or Greek yogurt.
15g nuts (almonds or walnuts).
1 fruit (kiwi, tangerine, or pear).
Lunch:
120–150 g chicken, turkey, or fish.
100 g brown rice, quinoa, or sweet potato.
Steamed or raw mixed vegetables.
Pre-workout snack:
Plant protein shake + 1 small piece of fruit.
Or a handful of nuts.
Dinner:
120–150 g fish, egg, or turkey.
Steamed vegetables or a light salad.
Extra: Stay hydrated with at least 2 L of water daily.
3. Exercises (5 days/week, based on friend's result)
Monday – Pilates and Core
40–50 min Pilates class, focusing on breathing, stretching, and core.
Glute Bridges: 3 x 15.
Knee-to-Elbow Plank: 3 x 12.
Tuesday – Legs and Glutes
Bodyweight or Band Squats: 4 x 12.
Walking Lunges: 3 x 12 each leg.
Hip Raises with a Light Barbell or Bodyweight: 3 x 15.
Calf Raises: 3 x 15.
Band Side Kicks: 3 x 15.
Wednesday – Light Cardio + Mobility
Brisk Walking or Light Cycling: 30–40 min.
Stretching or Yoga: 15 min.
Thursday – Upper Body and Pilates
Knee Push-ups: 3 x 12.
Banded Row: 3 x 12.
Light Dumbbell Bicep Curl: 3 x 12.
Pilates for Upper Body and Core: 20–25 min.
Friday – Women's Full Body
Circuit: Squat + Glute Bridge + Banded Row, 3 rounds.
Final Pilates: 15 min for stretching and posture.
Optional 15–20 min post-circuit brisk walking.
Saturday and Sunday – Active Rest
Brisk walking, stretching, or gentle Pilates.
Recovery and Mobility
4. Discipline and Habits (based on real experience) (practically the same as my previous plan, it is the same for men and women.)
Preparing meals and snacks in advance prevents improvisation and excess calories.
Sleeping 7–8 hours daily is key to regulating hormones and muscle recovery.
Record progress with photos and measurements, don't rely solely on the scale.
Constant hydration: at least 2L/day, more if you sweat heavily.
Maintain patience and consistency: visible results after 4–6 weeks of adherence.
Flexibility: Including an occasional free-eating day improves adherence and reduces stress.
5. Benefits observed by my friend
Firmer, toned, and defined glutes and legs.
Flatter abdomen and more defined waist.
Firmer arms without excess volume.
Improved posture, balance, and coordination.
Btw, this is my personal plan, what I did to maintain a defined and healthy physique, combining strength, cardio, and Muay Thai.(the muay thai is optional ig)
1. Main objectives
Lose body fat without losing strength or energy.
Gain muscle and definition, especially in the torso, arms, and legs.
Improve endurance, coordination, and explosiveness through Muay Thai.
Maintain an active and healthy metabolism.
2. Diet (approx. 2,400 kcal, adjustable according to weight)
Principles:
High in protein to preserve muscle.
Strategic carbohydrates for energy in training and Muay Thai.
Healthy fats for hormones and recovery.
Whole, nutritious foods, minimally processed.
Daily distribution:
Breakfast:
5 egg whites + 2 whole eggs scrambled with spinach and mushrooms.
40 g cooked oats with cinnamon and 1 teaspoon of chia seeds.
Black coffee or green tea.
Mid-morning snack:
150 g unsweetened Greek yogurt.
20 g walnuts or almonds.
1 piece of fruit (apple or pear).
Lunch:
150–200 g grilled chicken breast or oily fish (salmon, mackerel).
100–150 g brown rice or quinoa.
Steamed or raw vegetables (broccoli, zucchini, carrots).
1 teaspoon of olive oil for dressing.
Pre-Muay Thai snack ( I love eat):
1 protein shake (25–30 g) with water or plant-based milk.
1 banana or 50 g of oats.
Post-Muay Thai dinner (approx. 10:45–11:15 p.m.):
150–200 g lean fish or chicken.
Steamed vegetables or light salad.
1 teaspoon olive oil.
Before bed (if hungry):
150 g cottage cheese or plain Greek yogurt.
Hydration: 3 L water daily, water during Muay Thai class, and electrolytes if you sweat a lot.
3. My exercises + Muay Thai
Monday – Torso (chest, shoulders, triceps)
Bench press: 4×8–10
Military press with dumbbells: 4×10
Dips on parallel bars: 3×12
Dumbbell flyes: 3×12
Plank 3×60 s
Tuesday – Legs and core
Squats: 4×8
Romanian deadlift: 4×10
Dumbbell lunges: 3×12 each leg
Standing calf raises: 3×15
Ab wheel or crunches: 3×15
Wednesday – Muay Thai
Class from 8:00 p.m. to 11:00 p.m.
Focus on technique, light sparring, and intense cardio
Post-class: stretching and active recovery 10–15 min
Thursday – Back and biceps
Pull-ups: 4×max
Barbell row: 4×10
Dumbbell bicep curl: 3×12
Face pull with band: 3×12
Side plank: 3×45 s
Friday – Muay Thai
Class 8:00–10:30 p.m.
Intense cardio, kicks, and combinations
Post-class stretching
Saturday – Full body + light cardio
Circuit: squats + push-ups + dumbbell rows 3 rounds
Light walk or bike ride: 30–40 min
Sunday – Muay Thai
Class 8:00–10:30 p.m.
Techniques, sparring, endurance exercises
Recovery and stretching
Note: If you are extremely fatigued, replace one strength training day with light active recovery.
4. Discipline and habits
Prepare meals 2–3 days in advance so you don't have to improvise.
Sleep 7–8 hours, essential with intense Muay Thai training.
Record your progress with photos, measurements, and strength.
Listen to your body: Muay Thai is intense; adjust loads and strength volume according to your energy levels.
Stay hydrated, especially before and after classes/sessions
+FOR WOMEN
1. Main objectives
Reduce body fat in a healthy way, focusing on the abdomen, hips, arms, and buttocks.
Gain toned muscle without generating excessive volume.
Improve posture, flexibility, and functional strength.
Maintain a harmonious and feminine body.
2. Functional diet based on real results
(A friend(girl) is helping me with this; we're in class, by the way.)
Principles:
Enough protein to maintain muscle and tone (chicken, fish, eggs, legumes).
Complex carbohydrates for energy during Pilates, walking, or cardio.
Healthy fats for satiety and hormonal balance.
Meals based on whole foods, rich in micronutrients and fiber.
Daily distribution that worked for my friend.(It's practically like my diet, she copied me a little but oh well.)
Breakfast:
2 eggs + 3 egg whites scrambled with spinach and mushrooms.
30g oatmeal with berries and 1 teaspoon of chia seeds.
Black coffee or green tea.
Midmorning:
100g unsweetened natural or Greek yogurt.
15g nuts (almonds or walnuts).
1 fruit (kiwi, tangerine, or pear).
Lunch:
120–150 g chicken, turkey, or fish.
100 g brown rice, quinoa, or sweet potato.
Steamed or raw mixed vegetables.
Pre-workout snack:
Plant protein shake + 1 small piece of fruit.
Or a handful of nuts.
Dinner:
120–150 g fish, egg, or turkey.
Steamed vegetables or a light salad.
Extra: Stay hydrated with at least 2 L of water daily.
3. Exercises (5 days/week, based on friend's result)
Monday – Pilates and Core
40–50 min Pilates class, focusing on breathing, stretching, and core.
Glute Bridges: 3 x 15.
Knee-to-Elbow Plank: 3 x 12.
Tuesday – Legs and Glutes
Bodyweight or Band Squats: 4 x 12.
Walking Lunges: 3 x 12 each leg.
Hip Raises with a Light Barbell or Bodyweight: 3 x 15.
Calf Raises: 3 x 15.
Band Side Kicks: 3 x 15.
Wednesday – Light Cardio + Mobility
Brisk Walking or Light Cycling: 30–40 min.
Stretching or Yoga: 15 min.
Thursday – Upper Body and Pilates
Knee Push-ups: 3 x 12.
Banded Row: 3 x 12.
Light Dumbbell Bicep Curl: 3 x 12.
Pilates for Upper Body and Core: 20–25 min.
Friday – Women's Full Body
Circuit: Squat + Glute Bridge + Banded Row, 3 rounds.
Final Pilates: 15 min for stretching and posture.
Optional 15–20 min post-circuit brisk walking.
Saturday and Sunday – Active Rest
Brisk walking, stretching, or gentle Pilates.
Recovery and Mobility
4. Discipline and Habits (based on real experience) (practically the same as my previous plan, it is the same for men and women.)
Preparing meals and snacks in advance prevents improvisation and excess calories.
Sleeping 7–8 hours daily is key to regulating hormones and muscle recovery.
Record progress with photos and measurements, don't rely solely on the scale.
Constant hydration: at least 2L/day, more if you sweat heavily.
Maintain patience and consistency: visible results after 4–6 weeks of adherence.
Flexibility: Including an occasional free-eating day improves adherence and reduces stress.
5. Benefits observed by my friend
Firmer, toned, and defined glutes and legs.
Flatter abdomen and more defined waist.
Firmer arms without excess volume.
Improved posture, balance, and coordination.
Disclaimer
The use of weight loss medications should always be supervised by a doctor or healthcare professional. Medications such as Ozempic, Wegovy, Saxenda, Orlistat, or stimulants are not suitable for everyone and can cause serious side effects, interact with other treatments, or aggravate pre-existing conditions. This guide is informative and educational; it does not replace professional consultation. Self-medication is never recommended.
0.The easy way?
Weight loss through medication is an option many people consider when natural methods seem slow or insufficient. Medications such as Ozempic (semaglutide), Saxenda (liraglutide), Orlistat, or central nervous system stimulants offer faster results, but they are neither miraculous nor risk-free. Knowing how they work and how to use them responsibly is key to avoiding serious health problems.
1. How Ozempic Works
Ozempic belongs to the family of GLP-1 receptor agonists, originally developed to treat type 2 diabetes. Its main action focuses on three aspects:
Appetite suppression: It acts on the brain, decreasing hunger and increasing satiety.
Delayed gastric emptying: Food stays in the stomach longer, helping you feel fuller for longer.
Improved glucose utilization: It regulates blood sugar levels, which can indirectly promote fat burning and reduce excessive energy storage.
The combination of these effects causes many people to lose weight rapidly in the first few weeks, especially those who are overweight or obese. However, this weight loss depends on maintaining healthy habits: exercise, daily movement, and a balanced diet.
2. Other drugs used for weight loss
In addition to Ozempic, there are several medications used for similar purposes:
Wegovy: This is basically a higher-dose semaglutide designed for weight loss. Its mechanism is identical to Ozempic, with generally faster results.
Saxenda: A daily liraglutide, also a GLP-1 agonist, which reduces appetite and improves glucose metabolism.
Orlistat: It works by partially blocking fat absorption, but can cause unpleasant digestive effects such as fatty diarrhea and flatulence.
Central nervous system stimulants (phentermine, combinations with topiramate): These suppress appetite, but increase blood pressure and anxiety, and can lead to dependence.
Each drug has its own intensity of effect and risks, and none replaces the need for long-term, sustainable habits.
3. Routine (I don't practice this, I have made this routine based on what I have studied about this topic)
For drugs such as Ozempic or Wegovy, the routine is usually progressive and gradual, with adjustments based on tolerance and medical supervision. A guideline would be:
Weeks 1–4: Initial low dose to acclimate the body. The goal is for the body to tolerate the gastrointestinal effects without causing intense discomfort. During this period, the focus is on observing how appetite and daily energy respond.
Weeks 5–12: Increase the dose as directed by your doctor. This is when you begin to notice more consistent fat loss, and physical activity is adjusted to maintain strength and mobility. Moderate exercise such as walking, light strength training, or light cardio is recommended, avoiding excessive exhaustion.
Week 13 and beyond: Maintenance dose based on tolerance and results. Progress is assessed, physical activity is adjusted, and side effects are monitored. The goal is to sustain weight loss while building habits that allow you to maintain results without depending on the medication.
It is important to emphasize that suddenly discontinuing the drug can cause weight rebound. The loss gained is best maintained when combined with lasting lifestyle changes.
4. Side Effects and Risks
Although the idea of "fast weight loss" is appealing, these drugs are not without risks:
Nausea, vomiting, and diarrhea: very common at the beginning of treatment.
Abdominal pain and reflux: a feeling of heaviness or digestive discomfort.
Risk of pancreatitis or liver problems: although rare, this is a serious complication.
Psychological dependence: many people feel they cannot eat "normally" without the drug.
Weight regain: if the drug is discontinued without changing habits, the lost fat may be regained.
Cardiovascular or hormonal effects: some drugs can increase blood pressure, affect the thyroid, or cause tachycardia.
Furthermore, prolonged use without medical supervision can have unpredictable consequences, and not everyone's body reacts the same way.
The use of weight loss medications should always be supervised by a doctor or healthcare professional. Medications such as Ozempic, Wegovy, Saxenda, Orlistat, or stimulants are not suitable for everyone and can cause serious side effects, interact with other treatments, or aggravate pre-existing conditions. This guide is informative and educational; it does not replace professional consultation. Self-medication is never recommended.
0.The easy way?
Weight loss through medication is an option many people consider when natural methods seem slow or insufficient. Medications such as Ozempic (semaglutide), Saxenda (liraglutide), Orlistat, or central nervous system stimulants offer faster results, but they are neither miraculous nor risk-free. Knowing how they work and how to use them responsibly is key to avoiding serious health problems.
1. How Ozempic Works
Ozempic belongs to the family of GLP-1 receptor agonists, originally developed to treat type 2 diabetes. Its main action focuses on three aspects:
Appetite suppression: It acts on the brain, decreasing hunger and increasing satiety.
Delayed gastric emptying: Food stays in the stomach longer, helping you feel fuller for longer.
Improved glucose utilization: It regulates blood sugar levels, which can indirectly promote fat burning and reduce excessive energy storage.
The combination of these effects causes many people to lose weight rapidly in the first few weeks, especially those who are overweight or obese. However, this weight loss depends on maintaining healthy habits: exercise, daily movement, and a balanced diet.
2. Other drugs used for weight loss
In addition to Ozempic, there are several medications used for similar purposes:
Wegovy: This is basically a higher-dose semaglutide designed for weight loss. Its mechanism is identical to Ozempic, with generally faster results.
Saxenda: A daily liraglutide, also a GLP-1 agonist, which reduces appetite and improves glucose metabolism.
Orlistat: It works by partially blocking fat absorption, but can cause unpleasant digestive effects such as fatty diarrhea and flatulence.
Central nervous system stimulants (phentermine, combinations with topiramate): These suppress appetite, but increase blood pressure and anxiety, and can lead to dependence.
Each drug has its own intensity of effect and risks, and none replaces the need for long-term, sustainable habits.
3. Routine (I don't practice this, I have made this routine based on what I have studied about this topic)
For drugs such as Ozempic or Wegovy, the routine is usually progressive and gradual, with adjustments based on tolerance and medical supervision. A guideline would be:
Weeks 1–4: Initial low dose to acclimate the body. The goal is for the body to tolerate the gastrointestinal effects without causing intense discomfort. During this period, the focus is on observing how appetite and daily energy respond.
Weeks 5–12: Increase the dose as directed by your doctor. This is when you begin to notice more consistent fat loss, and physical activity is adjusted to maintain strength and mobility. Moderate exercise such as walking, light strength training, or light cardio is recommended, avoiding excessive exhaustion.
Week 13 and beyond: Maintenance dose based on tolerance and results. Progress is assessed, physical activity is adjusted, and side effects are monitored. The goal is to sustain weight loss while building habits that allow you to maintain results without depending on the medication.
It is important to emphasize that suddenly discontinuing the drug can cause weight rebound. The loss gained is best maintained when combined with lasting lifestyle changes.
4. Side Effects and Risks
Although the idea of "fast weight loss" is appealing, these drugs are not without risks:
Nausea, vomiting, and diarrhea: very common at the beginning of treatment.
Abdominal pain and reflux: a feeling of heaviness or digestive discomfort.
Risk of pancreatitis or liver problems: although rare, this is a serious complication.
Psychological dependence: many people feel they cannot eat "normally" without the drug.
Weight regain: if the drug is discontinued without changing habits, the lost fat may be regained.
Cardiovascular or hormonal effects: some drugs can increase blood pressure, affect the thyroid, or cause tachycardia.
Furthermore, prolonged use without medical supervision can have unpredictable consequences, and not everyone's body reacts the same way.
Weight Loss Surgeries and Their Risks
short section, I'm exhausted.
There are several surgeries specifically designed to help with weight loss when conventional methods aren't sufficient. Some examples include:
Gastric Bypass: The stomach is reduced in size and part of the intestine is bypassed to limit nutrient absorption.
Risks: Nutritional deficiencies, infections, blood clots, digestive problems.
Gastric Sleeve: A large portion of the stomach is removed, leaving a smaller tube that limits the amount of food you can eat.
Risks: Leaks, bleeding, reflux, vitamin deficiencies.
Adjustable Gastric Band: A band is placed around the upper part of the stomach to create a small reservoir that reduces food intake.
Risks: Displacement or erosion of the band, vomiting, and frequent adjustments.
Biliopancreatic diversion with duodenal switch: Combines gastric reduction with intestinal diversion to decrease nutrient absorption.
Risks: Severe nutritional deficiencies, chronic diarrhea, higher surgical risk.
Although these surgeries can be very effective for weight loss, they require a complete medical evaluation, nutritional monitoring, and ongoing lifestyle changes to maintain results and minimize risks.
Recommended for severely obese people.
short section, I'm exhausted.
There are several surgeries specifically designed to help with weight loss when conventional methods aren't sufficient. Some examples include:
Gastric Bypass: The stomach is reduced in size and part of the intestine is bypassed to limit nutrient absorption.
Risks: Nutritional deficiencies, infections, blood clots, digestive problems.
Gastric Sleeve: A large portion of the stomach is removed, leaving a smaller tube that limits the amount of food you can eat.
Risks: Leaks, bleeding, reflux, vitamin deficiencies.
Adjustable Gastric Band: A band is placed around the upper part of the stomach to create a small reservoir that reduces food intake.
Risks: Displacement or erosion of the band, vomiting, and frequent adjustments.
Biliopancreatic diversion with duodenal switch: Combines gastric reduction with intestinal diversion to decrease nutrient absorption.
Risks: Severe nutritional deficiencies, chronic diarrhea, higher surgical risk.
Although these surgeries can be very effective for weight loss, they require a complete medical evaluation, nutritional monitoring, and ongoing lifestyle changes to maintain results and minimize risks.
Recommended for severely obese people.
Personally and from experience, I recommend doing it the natural way (especially if your main goal is to lose weight, since this guide is focused on losing weight, not gaining muscle, although I mention it) since the artificial way (with drugs or surgery) usually has more risks than benefits.
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