The Medical Approach to Weight Loss

Many people say that appearance is the main reason for losing weight; however, the most important reason is our health

According to the World Health Organization, there are approximately 1 billion overweight adults worldwide, of whom at least 200 million are obese. Excess fat, particularly in the abdominal area, increases the risk of chronic disease and premature aging. Fat cells are considered “diseased cells,” as they secrete inflammatory substances. It is essential to understand that any weight-loss program must be nutritionally complete, providing adequate protein, carbohydrates, fats, vitamins, minerals, and trace elements. Extreme dietary behaviors that weaken the body should be avoided.

Tips for Optimal

Metabolic Activation

1. Increase Protein Intake!

To burn more calories and support muscle tissue with essential nutrients, ensure adequate protein intake. Protein also promotes satiety, helping you stay full for longer periods. The ideal daily intake for a healthy individual is 0.8–1.2 g per kilogram of body weight. Lean protein sources such as fish, chicken breast, and eggs are ideal. Low-fat dairy products, especially traditional Greek yogurt, are excellent sources of protein and probiotics.

2. Consume “Good” Carbohydrates!

Carbohydrates are essential as they serve as the body’s primary fuel. The key is choosing complex carbohydrates. Complex carbohydrates contain more nutrients and fiber, are absorbed more slowly, result in smoother blood sugar responses, and promote longer-lasting satiety. This makes them ideal for people with diabetes and for those seeking healthy weight management. Common sources include:

• Whole-grain, rye, multigrain, low-glycemic-index, and barley bread
• Brown or basmati rice
• Whole-wheat pasta

Carbohydrates are also present in vegetables, particularly starchy ones such as potatoes, beets, peas, sweet potatoes, corn, and pumpkin. Green vegetables such as lettuce, spinach, broccoli, and cauliflower contain fewer carbohydrates, high fiber levels, and antioxidants, and should form the foundation of a healthy diet.

3. Healthy Fats

Sources of healthy fats are essential, including extra virgin olive oil, avocado, flaxseed, fatty fish, and nuts. Healthy fats promote satiety, have anti-inflammatory properties, and contribute to healthy skin.

The motto is: “Consume good fat to lose fat.”

4. Legumes

Legumes such as lentils, chickpeas, and beans are indispensable, as they are rich in fiber and vitamins.

Ideally, they should be combined with rice, potatoes, whole-grain bread, or tahini to form a complete protein. Quinoa is also an excellent option, as it is a high-protein grain.

5. Fruits

Fruits should be consumed because they are rich in vitamins and antioxidants. Their fiber content helps regulate sugar absorption. Fruit consumption should be moderate, avoiding extreme practices such as fruit-only detox diets. Canned fruits should also be avoided, as they are far from healthy. Fruit juices should be avoided, as they lack fiber.

6. Alcohol

Often, we focus on what we eat and neglect what we drink, overlooking the carbohydrates and sugars in alcoholic beverages. Alcoholic drinks have a high glycemic index and cause rapid blood sugar spikes. Intake should be limited to one drink for women and two for men, no more than 1–2 times per week.

7. Sweeteners

The use of sweeteners in beverages or diet soft drinks should be moderate. The excessive use may lead to persistent hunger and hinder weight loss.

Exercise and Quality Sleep

At the same time, daily physical activity should be incorporated, even in the form of brisk walking. It is recommended to engage in at least 150 minutes of physical activity per week, combined with resistance training to increase muscle mass, which functions as an active metabolic organ.

Equally important is quality sleep, ideally 6–8 hours per night. Sleep deprivation leads to increased secretion of ghrelin, the hormone responsible for hunger.

In conclusion, it is very important not to seek quick fixes. The use of injectable treatments should be prescribed strictly by physicians and only for patients with clear medical indications. These treatments have side effects and, if not combined with proper nutrition and exercise, may lead to loss of muscle mass. This results in unfavorable changes in body composition, a significant reduction in metabolism due to sarcopenia, and premature aging.