When you ask me what you should eat to lose weight, I always feel that this question misses the most important point. Weight loss is not about one specific product or one magical meal plan. It all comes down to a simple formula: you need to spend more calories than you consume. And there are only two realistic ways to get there.

The first option is increasing your physical activity. That means moving your body more and making workouts, walking, running, cycling, tennis or any sport you enjoy a part of your weekly routine. This is my favorite approach, because your body naturally responds to movement. You feel more energized, you sleep better, your mood improves, and your metabolism works the way it’s supposed to. When you add healthy, balanced food on top of that, the results feel almost effortless. Nothing extreme, just consistency and respect for your body.

The second option is reducing the number of calories you eat. And even though technically it also leads to a calorie deficit, this method can be very tricky and, honestly, even harmful without proper guidance. If you suddenly cut too many calories, your brain gets the signal that your body is under stress. Instead of burning calories, your body starts saving them. You feel tired, depressed, hungry and irritated. And the moment you start eating normally again, your weight comes back even faster. That’s why I always say that strict diets rarely lead to long-term results. They exhaust you emotionally and physically, and they don’t teach you to build a healthy lifestyle.

I’m not a fan of strict rules or aggressive dieting. Even if your goal is weight loss, your body still needs a balanced diet with enough protein, fats and carbs. You can’t build a strong, toned, healthy body if you constantly starve it. You need nutrients, vitamins, minerals, fiber, water — and you need enough food to stay active. And believe me, when you nourish your body properly, it starts working with you, not against you.

If you choose activity as your main strategy, you already have so many options. Workout sessions, long walks, jogging, cycling, dancing, tennis, hiking — everything counts. Your daily habits matter just as much as your workouts. Walk more, take stairs, get fresh air, stretch your body, spend time outside. All these little things create the lifestyle that will bring you to your dream body without guilt or pressure.

The most important part is to stay patient and stay kind to yourself. Weight loss is not a punishment. It’s a journey of learning how to take care of your body in a way that feels good, sustainable and natural. Love your body, respect it, move it, feed it well — and it will give you back much more confidence than any diet ever will.