World Obesity Day: Why sustainable weight loss matters, help you lose weight the healthy way

How to lose weight in a sustainable manner. (Image: Freepik)

Obesity is a growing global health concern, affecting millions of people and increasing the risk of chronic diseases like diabetes, heart disease, and hypertension. According to the World Health Organization, in 2022, 1 in 8 people globally are living with obesity, with adult obesity more than doubled since 1990 and adolescent obesity has quadrupled.

On this World Obesity Day, experts highlight the importance of sustainable weight loss over extreme dieting and yo-yo dieting, which often do more harm than good.

Understanding extreme diets and yo-yo dieting

Many people seeking quick weight loss resort to extreme diets or yo-yo dieting. However, these approaches often lead to negative physical and mental health effects.

"Extreme diets involve severe calories restriction or the elimination of entire food groups, leading to rapid weight loss but at the coast of essential nutrients," explains Pragati Sunil Bhavsar, dietician at Dr D.Y Patil Superspecialty Hospital, Pune, adding, "Yo-to dieting, also called weight cycling, is the pattern of losing weight quickly, regaining it, and dieting again. This cycle disrupts metabolism and negatively impacts overall health."

Experts warn against these unsustainable weight loss methods. According to Dr Kalyan Kumar Gangopadhyay, endocrinologist at CMRI Hospital, Kolkata, "Sudden dietary changes shock metabolism, causing nutrient deficiencies, hormonal imbalances and fatigue."

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How to lose weight sustainably

Sustainable weight loss is not about temporary diets but about long-term changes. (Image: Freepik)

Sustainable weight loss focuses on gradual, long-term lifestyle changes instead of drastic diets. Here's how you can achieve it.

1. Follow a balanced diet

Dr Gangopadhyay advises to eat whole, nutrient-dense foods, practice portion control and limit processed foods and sugary drinks. "Prioritise vegetables, lean proteins, whole grains and healthy fats. Eating appropriate portions prevents overconsumption. Cut down on refined sugars, sodas and packaged snacks," he says.

2. Stay physically active

Regular exercise and strength training are crucial components of weight management. "Aim for at least 150 minutes of moderate activity such as brisk walking or cycling every week. In addition, practice strength training as it helps retain muscle mass and boosts metabolism," Bhavsar recommends.

3. Prioritise sleep and stress management

It is important to focus on getting 7-9 hours of sleep and managing stress to ensure sustainable weight loss. "Sleep regulates appetite-controlling hormones, thereby preventing overeating," Bhavsar says, adding, "Since chronic stress leads to emotional eating, practices like meditation and yoga can help."

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4. Stay hydrated

Drinking water regularly is essential. "Sometimes, thirst can be mistaken for hunger, so aim for 2-3 litres of water daily," suggests Dr Gangopadhyay.

5. Be patient and consistent

Gradual changes work the best. "Reduce calorie intake moderately instead of making drastic cuts. Focus on improved fitness, energy levels and overall well-being instead of just tracking weight," Bhavsar says.

Overall, sustainable weight loss matters because it "promotes heart health, prevents metabolic slowdown, enhances mental well-being and encourages lifelong healthy habits," Bhavsar adds.

If you're struggling with weight loss, consult a registered dietitian or healthcare professional for personalised guidance.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.