What is obesity?
Obesity is a chronic disease that affects the health of the entire body. It is measured using the Body Mass Index (BMI), which is calculated by dividing weight in kilograms by height in meters squared.
- • Overweight: BMI of 25 or higher
- • Obesity: BMI of 30 or higher
Obesity increases the risk of developing type 2 diabetes, high blood pressure, heart disease, sleep problems, joint pain and other health problems.
Why is it important to lose weight?
Losing between 5% and 10% of your current weight can significantly improve your health:
- • Lowers blood pressure
- • Improves blood sugar levels
- • Reduces the risk of heart disease
- • Improves mobility and reduces joint pain
- • Increases energy and improves mood
For example, if you weigh 100 kg, losing 5-10 kg (5-10%) already brings important health benefits.
Dietary changes
The main goal is to reduce the calories you consume each day. Here are practical strategies:
Reduce calories
- • Women: consume between 1200-1500 calories per day
- • Men: consume between 1500-1800 calories per day
- • This represents a reduction of 500-750 calories per day from what you currently eat
Choose healthy foods
- • Increase your intake of fresh fruits and vegetables
- • Prefer natural, home-prepared foods
- • Eliminate or minimize sugary drinks (soda, industrial juices, energy drinks)
- • Reduce ultra-processed foods (cookies, snacks, frozen meals, cold cuts)
- • Control portion sizes: use smaller plates
- • Include whole grains, legumes (beans, lentils, chickpeas) and lean proteins
Healthy eating patterns
- • Mediterranean diet: rich in vegetables, fruits, olive oil, fish, nuts and whole grains
- • Increase healthy proteins (fish, skinless chicken, eggs, legumes)
- • Reduce saturated fats (fatty meats, butter, cream)
- • Limit salt and sugar intake
Physical activity
Exercise alone produces modest weight loss (2-3 kg), but it is essential for maintaining lost weight and improving heart health.
Recommendations
- • Do at least 150 minutes per week of moderate physical activity (30 minutes, 5 times per week)
- • Moderate activity includes: brisk walking, dancing, cycling, swimming, gardening
- • Or 75-150 minutes per week of vigorous activity (running, soccer, basketball)
- • Add strength exercises 2-3 times per week (weights, resistance bands, bodyweight exercises)
Practical tips
- • Start slowly if you are not used to exercising
- • Choose activities you enjoy so they are easier to maintain
- • Walk for 2 minutes every hour if you work sitting down
- • Use the stairs instead of the elevator
- • Park farther away and walk
- • Reduce time sitting in front of the TV or computer
Behavioral changes
These habits will help you succeed in the long term:
Self-monitoring
- • Weigh yourself regularly (daily or weekly) and record your weight
- • Keep a log of what you eat each day
- • Track your physical activity
Set goals
- • Set small, achievable goals
- • Celebrate your achievements, even small ones
- • Be patient: healthy weight loss is 0.5-1 kg per week
Stress and sleep management
- • Sleep 7-8 hours every night
- • Insufficient sleep increases appetite and makes weight loss harder
- • Practice relaxation techniques (deep breathing, meditation, yoga)
- • Chronic stress can affect metabolism and increase appetite
Social support
- • Share your goals with family and friends
- • Seek support from people who also want to improve their health
- • Consider joining support groups or community programs
What to expect
- • Most weight loss occurs in the first 6-12 months
- • It is normal for weight loss to slow down after 6 months
- • Regaining some weight is common, but don't be discouraged
- • Obesity is a chronic disease that requires lifelong changes
- • Small sustained changes are better than drastic temporary changes
When to consult your doctor
Talk to your doctor if:
- • You are unable to lose weight after 1-2 months of lifestyle changes
- • You have medical conditions such as diabetes, high blood pressure or heart disease
- • You are taking medications that can cause weight gain
- • You need additional help, such as obesity medications or referral to a specialist
- • You have emotional or mental health difficulties related to eating
Medications that can cause weight gain
If you take any of these medications, consult your doctor about alternatives:
- • Some antidepressants (mirtazapine, amitriptyline)
- • Some diabetes medications (glibenclamide, insulin)
- • Some medications for psychiatric disorders
Remember
- • Obesity is a medical disease, not a lack of willpower
- • Small, sustainable changes are more effective than extreme diets
- • Seek professional help when you need it
- • Every step toward a healthier lifestyle counts
- • The goal is not perfection, but continuous progress