How can one lose weight through diet?

Question

Hello doctor,

I am a 75 kg female weighing. I have been trying to manage my weight through dieting, but it has been quite challenging. I have heard a lot about different diets and nutritional approaches, but I am not sure which one would be best for me. Can you provide some guidance on effective dietary strategies for weight management, considering nutritional science? Also, I am concerned about the health risks associated with obesity.

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I just read your query. I can understand your concern.

Here is some detailed information to help you understand and manage your weight. Different trial and error methods lead to difficulties in reducing weight as metabolism drops and effective weight loss strategies are those that promote a sustainable and healthy approach to reducing body fat and improving overall health. Here are some methods supported by scientific evidence:

Intermittent fasting

This involves regular short-term fasts and consuming meals within a shorter period during the day.

Tracking diet and exercise

Keeping a journal or using an online food tracker can help you be more aware of your calorie intake and physical activity.

Mindful eating

Paying attention to how and where you eat food, avoiding distractions, and eating slowly can help you enjoy your food more and may lead to weight loss.

Protein-rich meals

Including protein in your meals can help you feel fuller for longer and reduce the urge to overeat.

Reducing sugar and carbohydrates

Lowering the intake of sugary foods and refined carbs can contribute to weight loss.

Increasing fiber intake

Foods high in fiber can help you feel full, which might help you eat less and lose weight.

Role of body mass index (BMI) in weight management:

BMI is a tool that calculates body fat based on height and weight. It helps categorize your weight as underweight, normal, overweight, or obese. While not perfect, BMI is a useful starting point for evaluating health risks related to weight.

Take care.

Thank you.