WEIGHT-REDUCING DIET

Obesity is a prevalent issue in society, leading to various medical conditions such as diabetes, heart disease, and certain cancers. Many individuals aim to lose weight, driven by medical advice or personal dissatisfaction. While losing weight is achievable, the challenge lies in maintaining the weight loss over time.

Establish Realistic Goals: Setting realistic goals is essential for successful weight management. Identifying and changing unhealthy habits is crucial. Emotional eating, triggered by stress or loneliness, should be addressed by confronting problems rather than resorting to food. Seeking support, if needed, is encouraged, fostering a positive self-image.

Healthy Eating Habits: Beware of unrealistic diets promising rapid weight loss, as sustainable weight loss typically ranges from half to one kilogram per week. A balanced diet includes daily servings of fruits and vegetables, bread and cereals, meat/fish/eggs/legumes, and dairy products. Diets excluding entire food groups or relying on meal substitutes may not promote long-term healthy habits and can be costly.

Increased Physical Activity: Long-term success involves reeducation and exercise. Understanding eating patterns and incorporating physical activity is vital. Burning more calories than consumed is key to weight loss, and exercise enhances this process. Physical activity need not involve gym sessions; simple lifestyle changes like walking or taking stairs contribute significantly.

Healthy Foods and Eating Habits: Avoiding certain foods entirely may lead to frustration. Instead, opt for smaller portions of occasional treats. Choose healthier alternatives, such as skimmed milk, yogurt instead of sour cream, and baked instead of fried foods. Carbohydrates, when combined with fruits and vegetables, form the basis for healthy eating.

Practical Tips: Eat slowly, aiming for a 25 to 30-minute meal duration. Use smaller plates to control portion sizes. Snack on raw vegetables or drink water between meals. Prioritize a complete breakfast with bread or cereals, a fruit, and a dairy product. Avoid grocery shopping on an empty stomach and refrain from keeping unhealthy snacks at home. Uphold healthy habits even when dining out.

Caution Regarding Weight-Loss Drugs: While some drugs may suppress appetite, they often come with adverse effects, especially for individuals with heart issues or hypertension. Weight loss clinics may offer various products, but long-term success hinges on personal determination and commitment to change.