Weight loss tips: Prioritise daily movement, quality sleep, mindful eating and more for a healthier life

Overeating, even healthy food, can lead to weight gain, sluggishness, and digestive issues. (Image: Canva)

If you have tried all the diets and all the fitness fads and are still struggling to lose weight, or worse, keeping it off, here are the "big rocks" for you—the non-negotiables you need to prioritise above everything else. If you follow these, everything else will fall into place.

Prioritise sleep (7 to 9 hours per night)

• Sleep is the ultimate performance enhancer. If you get enough sleep, you are creating a great starting point for the rest of your day. Without adequate sleep, all other efforts—whether it’s exercise or diet—will be less effective as your body will be too exhausted to function at its optimal capacity.
• Sleep is essential to help your body recover from the daily grind. When you sleep, your body repairs muscles, consolidates memories, and recharges energy stores.
• Sleep deprivation, on the other hand, messes with your hormones, making it harder to control hunger. It increases cravings for junk food and reduces your ability to make healthy decisions. Chronic lack of sleep weakens your immune system, making you more susceptible to illness.
• Even if life gets busy and you can't hit the seven- to nine-hour mark every night, aim to accumulate 50–60 hours of sleep over the week.

• Exercise is essential for physical health, but it doesn't have to mean intense, hour-long gym sessions every day. The key is daily movement. Whether it's walking, stretching, or a short home workout, the consistency of moving every day keeps your body in balance.
• Any sort of regular movement, be it walking while you’re taking calls, using the stairs, or a quick run after work, helps reduce stress by releasing endorphins, the body's natural mood lifters. Even small amounts of movement can improve your heart’s health.
• Even 10 minutes of walking or stretching can make a difference.

Focus on protein and vegetables

• When it comes to nutrition, aim to fill 50–75 per cent of your plate with a variety of vegetables and lean proteins. Think of colourful veggies, legumes, and proteins like chicken, fish, tofu, or eggs. These foods fuel your body.
• A diet rich in protein and vegetables is essential for energy, muscle repair, and overall health. Remember to keep it simple.

• It’s not just what you eat, but how much you eat that makes a big difference in your health and fitness journey. Overeating, even healthy food, can lead to weight gain, sluggishness, and digestive issues.
• Practice mindful eating by listening to your body's hunger and fullness cues. Eating slowly and paying attention to your portions will help you avoid unnecessary calories while still enjoying your meals.