Healthy weight management

The World Health Organization defines obesity as a chronic disease that results from a complex interaction of environmental, psychosocial and biological factors. Obesity is linked to type 2 diabetes, cardiovascular diseases, liver and kidney diseases and some types of cancer.^[1]

Body mass index (BMI) is calculated by dividing your weight by the square of your height (kg/m²). In adults, a BMI of 25 or more is considered overweight and 30 or more is considered obesity. The Turkish Dietary Guidelines (TÜBER) give 18.5–24.99 as the target range.^{[1, 3]}

Other measurements, such as waist circumference, are also used. Waist circumference shows fat around the belly and the organs; the higher the value, the higher the health risks.^{[1, 3]}

Fat stored in the upper body (apple shape) raises the risk of heart disease, high blood pressure, diabetes and some types of cancer. When fat is stored around the hips (pear shape), the risk is lower.^[3]

People who lose weight slowly and steadily, about half a kilo to one kilo (1–2 pounds) a week, are more likely to keep the weight off. Even a small amount of weight loss can improve blood pressure, cholesterol and blood sugar levels.^[2]

• Three main meals a day, and especially not skipping breakfast^[3]
• A variety of foods from different food groups at your meals^[3]
• Not being busy with the TV or your phone while eating; eating slowly and chewing well^[3]
• Low-energy snacks in the recommended portions, such as fruit, vegetables, milk or ayran (a salted yogurt drink)^[3]
• Water, milk or ayran instead of sugary drinks and packaged fruit juices^[3]
• High-fiber foods such as whole grains, bulgur and legumes; whole fruit instead of fruit juice^[3]
• A weekly menu plan and a shopping list; not going grocery shopping hungry^[3]
• Moving more and cutting down on time spent sitting still^{[1, 3]}

Alongside a healthy eating pattern and regular physical activity, healthy weight management also includes sleep and stress management. Setting realistic goals is recommended.^[2]

On very low-energy diets, fast weight loss usually comes with muscle loss, nutrients are out of balance, and the lost weight can come back quickly.^[3]

First, we look together at your eating habits, your daily routine and any test results you have. A detailed body analysis shows us your starting point.

We set up an eating pattern that fits your lifestyle and leaves room for the foods you enjoy. Our aim is to help you make healthy eating habits last. We can meet face to face in Çiğli or online.