#Gradual

A significant number of Ukrainians are overweight, with 59% of adults being overweight and 25% being obese. This puts them at high risk for health problems. To lose weight safely, it is important to do it gradually, as rapid weight loss can lead to health issues and weight regain. Losing 400-900 grams per week is the recommended pace, with a goal of losing 5-10% of body weight for improved health. Reconsidering eating habits and evaluating lifestyle are important steps in the weight loss journey. Keeping a food diary and analyzing eating patterns can provide insight, while evaluating lifestyle habits such as skipping meals and being physically active is necessary. Setting motivating goals, distinguishing between physical and emotional hunger, and being mindful of food choices are also key. Long-term changes in eating habits, such as increasing healthy foods and reducing unhealthy ones, are recommended instead of short-term diets. Gradual and stable dietary changes that become part of daily life are more effective.