Weight loss does not have to be a stressful, punishing experience. Conversations about weight loss are everywhere, from gyms in Nairobi to WhatsApp groups and TikTok fitness challenges.
Many people are determined to shed a few kilos, whether for health reasons, self-confidence, or simply to feel good in their skin.
But in a world where quick fixes are glorified, some are quickly turning to extreme, and sometimes dangerous, methods in the hopes of fast results.
From using unregulated weight loss pills to injecting diabetes medication like Ozempic for weight control, or even undergoing drastic procedures like jaw wiring, the pressure to conform to certain body standards is pushing people toward unhealthy choices.
Social media doesn’t help either, flooding feeds with unrealistic body goals and promoting diet trends that may do more harm than good.
This article is for you if you are looking to lose weight the right way.
We have consulted experts, including fitness trainers, nutritionists and psychologists, and spoken to Kenyans navigating their weight loss journeys.
Also Read: From Jaw Wiring to Ozempic: The Dangerous Quest for Weight Loss in Kenya
What is Weight Loss the Right Way?
True, sustainable weight loss is about more than cutting portions or working out intensively for weeks. It is about creating long-term habits that improve your overall well-being.
This means choosing foods that nourish your body, staying active in a way that suits your lifestyle, and most importantly, developing a positive mindset about your health and self-image.
According to Nutritionist Austine Opiyo, effective weight loss comes down to balanced nutrition, consistent physical activity, and mindful eating.
1. Prioritize a Balanced Diet
A well-rounded diet is important for shedding excess weight without compromising your health. Instead of restrictive eating, focus on nutrient-dense foods:
Eat More Protein: Foods like eggs, chicken, fish, and legumes increase satiety and help maintain muscle mass.
Incorporate Fiber: High-fiber foods such as vegetables, fruits, and whole grains promote digestion and keep you fuller for longer.
Limit Processed Foods: Processed foods are often loaded with unhealthy fats, excessive sugar, and preservatives that contribute to weight gain.
Stay Hydrated: If you’re unsure how to balance portions and meals for steady progress, a dietitian-led nutrition plan can help you build a realistic approach you can stick to.
Drinking enough water boosts metabolism and helps control hunger, reducing unnecessary snacking.
2. Exercise Regularly
Physical activity is key for burning calories and improving overall fitness. A combination of different workouts enhances results:
Cardio Workouts: Running, cycling, and swimming improve cardiovascular health and help burn fat.
Strength Training: Lifting weights or doing bodyweight exercises builds muscle, which increases metabolism.
Incorporate Movement in Daily Life: Simple habits like taking the stairs, walking instead of driving, and engaging in active hobbies contribute to overall calorie burn.
3. Practice Portion Control and Mindful Eating
Overeating, even healthy foods, can lead to weight gain. Controlling portions ensures you consume the right amount of calories.
Use smaller plates to reduce portion sizes.
Listen to your body’s hunger cues and avoid emotional eating.
Plan meals ahead to prevent impulsive and unhealthy food choices.
4. Get Enough Sleep
Lack of sleep can slow metabolism and increase cravings for high-calorie foods. Aim for 7 to 9 hours of quality sleep per night to support your weight loss goals.
5. Set Realistic Goals
Extreme weight loss measures often lead to short-lived results. Instead, aim for steady progress. Losing 1 to 2 kg per month is healthier and more sustainable.
7. Stay Consistent
Sustainable weight loss is about long-term lifestyle changes rather than quick fixes. Track progress, stay accountable, and make adjustments as needed.
Addressing Body Image and Mental Well-Being
Psychologist Caroline Sudi told The Kenya Times, highlights that body image issues and body shaming can seriously impact mental health and self-esteem.
“I was a victim of body shaming growing up because I was extremely thin. People used to tell me to eat more or joke that I would be carried away by the wind.
“It affected my self-esteem, making me anxious about social gatherings and how I looked in different outfits.”
Further, she shared that body shaming can lead to negative body image, anxiety, and even depression.
According to Caroline, social media has amplified unrealistic beauty standards, but body shaming has existed for generations, often rooted in cultural perceptions of beauty.
How to Practice Self-Love and Confidence
According to Caroline, you should practice self-love and self-awareness to overcome negative body image.
“You are more than what people see. Define yourself on your terms and surround yourself with positive people. Self-awareness and self-understanding help build resilience. When you practice self-love, what people say about you will not matter.”
Recognizing that those who shame others are often projecting their insecurities can help shift perspectives.
Losing weight effectively requires a combination of proper nutrition, regular exercise, and mindful lifestyle changes.
However, it is equally important to nurture a positive body image and mental well-being. Sustainable weight loss isn’t just about looking good it’s about feeling good, being healthy, and embracing self-love throughout the journey.
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