Healthy weight loss methods involve adopting a balanced approach to nutrition and exercise that supports long-term health. Instead of relying on drastic diets or quick fixes, sustainable weight loss requires making lifestyle changes that can be maintained over time. Here’s an overview of the most effective methods for achieving a healthy weight loss.
Obesity, one of the most important health problems in both developed and developing countries, occurs when the energy taken from food exceeds the energy expended. When the body cannot burn off the excess energy obtained from food, it begins to store it as fat in certain areas.
In recent years, the reduction in natural food consumption, the inability to dedicate time for meals due to busy work schedules, the increase in fast food consumption, and the decrease in physical activity are among the main reasons contributing to the rise in obesity. An increase in body fat is also the underlying cause of many chronic diseases.
Insulin resistance, cardiovascular diseases, type 2 diabetes, high blood pressure, high cholesterol, gallbladder and liver diseases, sleep apnea, kidney diseases, and musculoskeletal disorders are some of the complications that occur when body fat increases. This is why one of the most frequently asked questions by people wanting to lose weight is, “How can I lose weight in a healthy way?” Expert dietitian Sevil Şan provides insight into healthy weight loss methods.
What is Healthy Weight Loss?
Healthy weight loss is when the body receives sufficient and balanced amounts of nutrients such as protein, carbohydrates, fats, vitamins, and minerals without causing any imbalance in physical structure. The most effective weight loss methods are those that include personalized diet plans tailored to the individual’s age, gender, socio-economic background, and eating habits, along with regular exercise programs.
One of the most common issues in diet programs is the desire for quick weight loss. Crash diets, single-food diets, and high-protein, low-carbohydrate diets, which are often suggested for rapid weight loss, can damage the body’s energy balance, slow down metabolism, and cause irreversible health problems.
Sometimes, weight loss trends that promote prolonged periods of fasting can negatively affect organs such as the stomach, liver, intestines, kidneys, and thyroid hormones. Instead of opting for very low-calorie diets, adopting healthy eating habits as part of your daily routine not only improves your quality of life but also makes your body more resistant to potential diseases.
Healthy Weight Loss Methods
The first step for weight loss methods is healthy eating, and the second step is regular physical activity. By making small changes in your daily life, you can increase your muscle mass and accelerate your metabolism.
Regular physical activity can help you ignore minor disruptions in your nutrition plan and make you feel much more energetic. Moderate physical activities like walking, swimming, Pilates, aerobics, and yoga for 45 minutes to 1 hour a day can help you reach your ideal weight.
Additionally, regular exercise supports your body in shaping itself, helping you achieve a fitter appearance. Regular physical activity is also effective in burning fat around the hips, thighs, belly, and back, while protecting you from heart disease, diabetes, and high blood pressure.
Belly fat exercises can help eliminate fat from the body’s most resistant areas. Starting the day with a breakfast rich in protein—such as eggs, cheese, whole-grain bread, tomatoes, cucumbers, and parsley—and consuming at least 2 liters of water throughout the day are essential methods for healthy weight loss.
How to Lose Weight Healthily?
Individuals who want to lose weight should first set a realistic goal for themselves. A diet plan that is too restrictive or difficult to maintain in daily life will eventually lead to giving up on the diet. Personalized diets that help individuals develop healthy eating habits and setting realistic goals are some of the paths to healthy weight loss.
Avoiding fried and excessively fatty foods, opting for boiled or grilled meals instead, and choosing dairy-based desserts over sugary ones are the first steps toward healthy eating. Maintaining regular breakfast, lunch, and dinner schedules, along with healthy snacks like fruit, walnuts, and almonds between meals, prevents excessive calorie intake.
Instead of ready-made fruit juices or sugary drinks, consuming fresh fruit juices and herbal teas helps eliminate edema and enhances fat burning by preventing toxin accumulation in the body. Adding spices to meals, using whole wheat, rye, or bran bread instead of white bread, and consuming salads with every meal can also regulate the functioning of your digestive system, preventing intestinal problems that hinder weight loss.
For healthy weight loss methods, it is important to seek the guidance of a professional to ensure a balanced and adequate diet.