14 Oct 2026

How to manage your weight the healthy way: 5 practical tips

A woman stretching outdoors, with the words: manage your weight the right way, for good health — Image: Herbalife Thailand MyHerbalife media library (shown as supplied, not cropped or edited)

Managing your weight for the long term isn't about shortcuts. It comes down to balanced nutrition, regular exercise and health-conscious habits. This summary is based on Herbalife Thailand material by Dr. Zhen-Yu Chen, a member of the Herbalife Nutrition Advisory Board.

Why unscientific approaches to weight don't work

"Miracle diets" such as starving yourself or eating just one type of food can make the scales drop quickly at first
But what you often lose is water and muscle, not fat
Fat burning happens across the whole body – there's no such thing as "spot reduction"
These approaches may leave you short of nutrients and can slow your metabolism

1. Move more to boost your metabolism

Even on the same calorie intake, exercise helps burn excess fat
It also helps build muscle mass

2. Eat balanced meals with enough protein

The material suggests adults get around 30% of their daily calories from protein
For example, pair lean protein with plenty of vegetables

3. Choose foods that keep you full

Filling foods include soy protein
Feeling full for longer makes portion control easier

4. Get enough vitamins and minerals

Your body needs enough vitamins, minerals, fibre and antioxidants
If you take supplements, choose them sensibly

5. Watch your own habits

Avoid food shopping when you're hungry
Don't overstock the fridge

More images in this series (tap to enlarge)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (2/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (3/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (4/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (5/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (6/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (7/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (8/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (9/10)

A woman stretching outdoors, with the words: manage your weight the right way, for good health (10/10)

Start with whichever tip feels easiest, then add the others one by one. Results may vary from person to person. If you have a health condition, consult a doctor before changing your diet or exercise routine. Ask us on LINE.

Image and reference from official material in the MyHerbalife media library: Manage your weight the right way, for good health (added to the library: 3 Oct 2025)

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