Do you really need to lose weight? Ukrainian dietitian explains when it matters
The expert explains what to focus on when losing weight (photo: Freepik)
The pursuit of the "perfect" figure often leads us to extreme diets and attempts to meet certain beauty standards. But when is it truly necessary to lose weight, and when are a few extra kilos not a real problem? In an interview with RBC-Ukraine, Ukrainian professor, gastroenterologist, and dietitian Halyna Anokhina explained what matters more than the number on the scale and shared practical tips for losing weight without harming your health.
When weight loss is not a whim but a necessity
According to the doctor, beyond diagnosed obesity (a body mass index over 30), there are clear medical indications for losing weight. Weight reduction becomes necessary when a person has:
- Fatty liver infiltration
- Prediabetes
- Arterial hypertension (high blood pressure)
In these cases, excess weight can directly impact or worsen these conditions, making weight loss part of the treatment process.
What to focus on when losing weight
The gastroenterologist emphasizes: don't try to conform to standards or trends. There are many examples of people with fuller figures who feel completely comfortable, are active and mobile, and have healthy skin and hair.
Meanwhile, thin and slim individuals may suffer from a variety of health issues, such as stomach or kidney prolapse, a tired appearance, dry skin, or hair loss.
The main criteria you should focus on are your health status and overall well-being, not external ideals.
Key rules for those who need to lose weight
If losing weight is indeed necessary, the doctor advises paying attention to several key aspects of your diet:
Limit sweets and eliminate snacking
Sweet foods trigger insulin release, which turns consumed energy into fat. Snacking is especially harmful, as it often includes sweets and fruits.
Maintain intervals between meals
Breaks between meals should last 2.5 to 3 hours. During this time, you can drink water or unsweetened tea, but avoid any snacks.
Choose chocolate as a dessert
If giving up sweets completely is difficult, it's better to choose chocolate and eat it only as a dessert. This way, it mixes with proteins and fats, reducing the "glucose spike" that stresses the pancreas.
Protein should be the foundation of your diet
Your protein intake should be sufficient; restricting protein is not acceptable.
Reduce fats and carbs, but don't eliminate them completely
Moderation is key. Do not cut out entire food groups.
These simple tips can help you approach weight loss consciously and in a way that benefits your body.
Previously, we revealed what popular breakfast sabotages your weight loss.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
