Losing weight has increasingly become a goal for many people in Rwanda, with some of them hitting the gym and adjusting their diet, while others seek methods that promise fast results without much effort. Surgery and related options for weight and fat loss are becoming more and more accessible in Rwanda. However, there is growing evidence that natural methods for weight loss are more effective and sustainable in the long run, unlike 'quick fixes' that can sometimes lead to adverse health effects. ALSO READ: Lose weight naturally In this article, The New Times explores effective, natural ways, from physical activity to what you eat or stop eating, to lose weight and highlights how adopting these methods as a lifestyle can lead to lasting results. 1. Physical activity Physical activity is a key part of losing weight naturally. To lose weight, your body needs to burn more calories than you consume; this is called a caloric deficit. Exercise directly helps create this deficit by increasing the energy your body uses through various natural processes. For those embarking on a weight loss journey, a common question arises regarding the most effective physical exercises. Yvan Nkusi, a personal trainer at Platinum Gym in Remera, offered guidance on this very topic, providing clarity for individuals as they plan their fitness regimen. ALSO READ: Weight loss: How to maintain desired goal “Since everyone's body is different, the best way to lose weight through exercise is often to find what works best for you. Some people get great results from cardio exercises like running, while others do better with strength training such as weight lifting, Nkusi said. However, he said, no matter which type you choose, you will need to be consistent for about three months to see a difference. Once you have reached that point, it is a good idea to talk to an exercise specialist. They can help you fine-tune your routine to keep making progress and improve your overall health.” ALSO READ: Stay healthy on your way to weight loss Alice Uwimana, 40, a mother of three in Kicukiro, shared her journey towards weight loss, where she successfully managed to lose 11kgs from 82kgs. After childbirth, Uwimana, who is 1.60 meters, weighed 82kilograms and experienced several discomforts, such as exhaustion when doing physical activities. Apart from that, she also felt frustrated by ill-fitting clothes. These issues motivated her to begin exercising for weight loss. “Engaging in sports, particularly cardiovascular exercises like running and walking, has helped me lose weight, Uwimana said. These activities are widely accessible and can be performed by anyone. Additionally, I incorporate strength training to increase muscle size. This type of exercise, while initially challenging, gradually builds strength and does not lead to a loss of flexibility. In addition to her dedicated efforts in physical activity, Uwimana also coordinates her nutritional approach as part of her weight loss plan. Her approach is centered on reducing processed foods and prioritizing hydration. She also embraced baking her own low-sugar. “Embarking on a weight loss journey inevitably brings challenges, including other people's opinions. Whether facing criticism for being overweight or for becoming thinner, remember that such comments often reflect others' perceptions, not your worth. Furthermore, it is natural to encounter plateaus where your efforts don't immediately show results. During these times, she said, it is crucial to reconnect with one's core motivation. Why are you doing this? Ultimately, this journey is for yourself. Your body is a vessel deserving of care and attention, so prioritize self-love and let that guide your commitment.” 2. Eat whole foods Embracing a diet of whole, unprocessed foods is a natural and effective strategy for weight loss. This approach emphasizes consuming naturally filling options that are low in empty calories. Optimal choices include vegetables, fruits, legumes, whole grains, lean meats, nuts, and seeds. Conversely, for successful weight management, one's advised to avoid processed snacks, sugary drinks, and white bread. Rodney Byamugisha, a nutritionist based in Kigali, offered valuable insights into the essence of dieting and emphasized the role of natural foods in a healthy approach to weight loss and management. “Effective weight management hinges not merely on caloric restriction, but fundamentally on the nutritional quality and frequency of food intake. A diverse dietary approach, incorporating a variety of nutrient-dense foods, is crucial, he said. “Prioritizing natural, fiber-rich foods offers multifaceted benefits beyond weight loss, including enhanced mental clarity, cancer prevention, and improved digestive health. 3. Watch meal portion sizes Watching portion sizes of one's meals is a fundamental and natural strategy for effective weight loss, as it directly prevents overeating, even when consuming healthy foods. Practical tips for this include using smaller plates, diligently reading food labels to understand recommended serving sizes, and avoiding second servings unless genuinely still hungry. “Controlling portion sizes is also paramount, as it provides a quantifiable metric for progress,” said Byamugisha. 4. Drink water regularly Drinking water regularly, particularly before meals, is a simple yet powerful natural strategy for weight loss. This practice effectively reduces appetite and boosts metabolism. A practical and impactful tip is to consume a glass of water 20–30 minutes before each meal. 5. Embrace consistency and lifestyle changes Sustainable weight loss hinges on consistent application of these habits rather than quick fixes. This involves establishing a routine for exercise and healthy eating, being patient with progress, and recognizing that natural weight loss is a journey of ongoing lifestyle adjustments. Additionally, ensuring adequate sleep and managing stress is crucial, as poor sleep and high stress levels can negatively impact hormones related to appetite and metabolism, hindering weight loss efforts. For individuals embarking on a weight loss journey, Patience Amutuhaire, an aerobics trainer at FitnessPoint, a gym in Remera, gave a viewpoint into the role of consistency and discipline, particularly when immediate progress is not evident. “Consistency and discipline are key. If you don't see immediate changes from your chosen activity, it is important not to give up, as the weight loss journey ultimately pays off,” said Amutuhaire.
