What Are Healthy Weight Loss Methods?

Obesity occurs when the energy taken in from food exceeds the energy expended, and it is one of the most significant health issues today. When the body cannot burn off the excess energy it receives, it begins to store it as fat in certain areas. An increase in body fat can lead to chronic conditions such as diabetes, insulin resistance, high cholesterol, cardiovascular diseases, high blood pressure, gallbladder and liver diseases, kidney disorders, and musculoskeletal problems. As Dr. Lida Çiteli, we’ve gathered the most frequently asked questions about weight loss for you…

What Is
Healthy Weight Loss?

Healthy weight loss means losing weight without disrupting the body’s physical structure and while ensuring the necessary intake of proteins, carbohydrates, fats, vitamins, and minerals. For healthy weight loss, personalized diet plans should be created based on a person’s age, gender, eating habits, and socioeconomic status. Those who decide to lose weight often expect quick results; however, methods such as crash diets, single-food diets, and high-protein/low-carb diets can disrupt the body’s energy balance, slow down metabolism, and even lead to irreversible health problems. These types of diets, which cause prolonged hunger, may negatively affect the stomach, liver, intestines, kidneys, and thyroid hormones. Instead of very low-calorie diets, healthy eating should become a part of daily life.

How to Lose Weight in a Healthy Way?

To lose weight healthily, it's important to set realistic and achievable goals. A diet plan that is too difficult to maintain in daily life is unlikely to be sustainable, and the person may give up quickly. The basic principles of healthy eating include avoiding fried and overly fatty foods, choosing boiled or grilled meals, and opting for milk-based desserts instead of pastries.

Do not skip the three main meals of the day, and consume healthy snacks like almonds, walnuts, hazelnuts, or fruits between meals.

Avoid packaged fruit juices and carbonated drinks. Instead, choose freshly squeezed juices and herbal teas. Replacing white bread with whole wheat, rye, or bran bread and eating salads helps regulate bowel function and prevents digestive issues that can hinder weight loss.

Healthy Weight Loss
Methods

In addition to a healthy and balanced diet, regular physical activity is essential for weight loss. Small changes in daily life can help increase muscle mass and boost metabolism. Activities such as walking for one hour a day, pilates, swimming, and aerobics can make losing weight easier. Regular exercise also helps shape the body and achieve a fit appearance. It plays a role in burning fat in areas like the belly, hips, and thighs, and helps prevent diseases like diabetes, heart disease, and hypertension.

Start your day with a breakfast consisting of whole grain bread, cheese, eggs, tomatoes, cucumbers, and parsley. Throughout the day, ensure your body receives an adequate amount of protein, carbohydrates, fats, vitamins, and minerals. Also, drink at least 2 liters of water daily.

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