Healthy weight loss does not rely on quick crash diets, but on small, sustainable changes in eating habits and activity. This guide offers realistic steps to help you reach a healthy weight and maintain it.
The principle of weight loss
Weight loss happens when the energy consumed is less than the energy spent over the long term. The key is balance and sustainability, not severe deprivation that is hard to maintain.
Set realistic goals
- Aim for gradual, moderate loss rather than fast results.
- Focus on changing habits, not just the number on the scale.
- Track progress with several measures such as energy, sleep and body measurements.
Simple dietary changes
- Add more vegetables and suitable protein to meals.
- Reduce sweet drinks and foods high in sugar and processed fats.
- Watch portion sizes and eat slowly and mindfully.
- Drink water regularly and organize meal times.
Physical activity
Regular activity helps burn energy, preserve muscle mass and improve mood. Start at a level suitable for you and increase gradually, mixing aerobic activity and resistance exercise as your ability allows.
The pitfalls of crash diets
- Severe calorie restriction can be hard to sustain and lead to regaining weight.
- Cutting out entire food groups without need.
- Relying on unverified products or recipes.
The role of a dietitian
A dietitian helps build a personalized plan suited to your health, habits and goals, then follows up and adjusts it over time, especially with conditions such as diabetes, hypertension or polycystic ovary syndrome.
When should you see a doctor?
Use this as a general guide — not a substitute for a clinical examination.
Signs that need urgent care
- Rapid, unintended weight loss with no clear cause.
- Dizziness, fainting or palpitations with severe food restriction.
- Eating-disorder behaviours such as intentional vomiting or an obsession with weight.
For emergencies, general medicine and the emergency service are available 24 hours all week, or call 997.
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- Excess weight with diabetes, hypertension, high lipids or PCOS.
- Repeated weight-loss attempts without sustainable results.
- A wish for a personalized, safe meal plan.
Can start with preventive steps
- A wish to improve eating habits without health problems.
- Applying simple changes and tracking progress gradually.
Frequently asked questions
How many kilograms can I safely lose per week?
Gradual, moderate loss is generally preferred over rapid loss, because sustainability matters more. A dietitian determines the rate suited to your case.
Are carbohydrates forbidden when losing weight?
They are not usually forbidden; the type and amount matter. Complex carbohydrates and fibre are part of a balanced diet, and the amount can be tailored to your case.
Do I need supplements?
They are not necessary for everyone, and the need is determined by the case and tests. Consult a doctor or dietitian before using them.
Why has my weight plateaued despite commitment?
A plateau is a common stage that many go through, and it may need an adjustment to the diet or activity. Following up with a dietitian helps get past it safely.
Want to lose weight the healthy way?
Book an appointment with our Clinical Nutrition department for a personalized plan suited to your case and goals.
Specialist clinic hours: Saturday–Thursday, 9:00 AM – 12:00 PM and 4:00 PM – 10:00 PM. General medicine & emergency: 24 hours, all week.
This article is for general awareness and is not a substitute for consulting a specialist. Diagnosis and treatment plans are determined after clinical examination. In case of emergency symptoms, call emergency services immediately.