The problem with excess weight
Being overweight can cause many health problems, and a significant number of Ukrainians are overweight. According to a 2019 study called STEPS, 59% of Ukrainian adults are overweight, and almost 25% of them are obese. This means that most Ukrainians have a high risk of developing cardiovascular diseases or other health problems related to being overweight.
The importance of gradual weight loss
If you want to lose weight, it’s important to do it right. Rapid weight loss can lead to health problems such as muscle loss, gallstones, and nutrient deficiencies. Significant weight loss in a short period of time often leads to weight regain. On the other hand, those who lose weight gradually (400-900 grams per week) have a better chance of maintaining their results. Losing weight by 5-10% has a positive effect on your health.
Tips for safe weight loss
Review your eating habits
Start your weight loss journey by analyzing what, when and how you eat. Do you eat mindfully or distracted by screens? Keeping a food diary or taking pictures of your meals for several days can help you understand your eating patterns. Sometimes the results of such monitoring can be unexpected.
Evaluate your lifestyle
Take time to evaluate your lifestyle. Do you skip meals? Do you eat everything on your plate even when you are full? Are you physically active enough during the day? The answers to these questions will help you create a plan of action. At this stage, you can also seek help from a doctor.
Set a motivating goal
Ask yourself why you want to lose weight and write down your reasons. Review your list periodically to stay motivated. It is best to set small, specific and realistic goals. For example, “I will walk for 15 minutes every night before bed” is a better goal than “I will exercise more.” Don’t try to change all your habits at once; make gradual changes. It’s okay to face setbacks, but it’s important not to give up.
Distinguish between physical and emotional hunger
It is important to learn to eat when we are truly hungry, not because we are bored, sad or anxious. Remember that it takes about 20 minutes for our brain to process the satiety signals coming from our stomach. Try to stop eating a little earlier than when you feel full.
Be careful what you eat
Focus on making long-term changes to your eating habits, not on short-term diets. Gradually increase the amount of healthy food, dishes and drinks in your diet.
This allows your necessary adaptations to new changes and improves your overall health. Instead of trying to lose weight quickly with a diet, it’s better to focus on creating healthy habits that will last a lifetime. For example, include more fresh fruits and vegetables in your diet, completely reduce the consumption of harmful products such as trans fats and sugar. It is also worth paying attention to the regime of regularity of food, dividing the food intake into uniform and uniform intervals. Remember that dietary changes must be gradual and steady so that they become part of your daily life.
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