• A comprehensive guide to weight loss – from diet, calorie intake and exercise to explanations of physiological processes.
• Answers to over 60 frequently asked questions about weight loss, from metabolism to emotional overeating.
• A scientifically based approach to long-term weight control and healthy living.

In the more than 16 years I have been working as a trainer and nutritionist, clients have always asked me the same questions.

In this article, I have tried to summarise them and provide answers.

But

Let me start with a simple question for you:

How do you want to lose weight?

In other words, what do you want to achieve?

Because

You can lose weight in different ways.

Do you want to lose pounds or fat?

Do you want to become slimmer?

Maybe you want to get a toned and strong body?

And

How will you measure the results?

1. How many pounds have you lost?
2. How many centimetres slimmer are your waist, upper arms, thighs…
3. How has your well-being and energy level improved?
4. How do you like what you see in the mirror…

And

Do you want to maintain your new self, or start a new weight loss campaign after a few months, a year or two?

And then another one.

And another one…

Remember that everything starts with a goal, and it must be:

• Clear and specific. For example, I want to get a slim and athletic body to feel better and be more attractive in my own eyes and in the eyes of my loved one.
• You need to be able to track your progress and know when you have achieved your goal. For example: my waist circumference has decreased by x cm, I can see the outline of my muscles under the skin on my stomach, legs and arms, and I like what I see when I look in the mirror.
• For example, losing 1 kilo of fat per week is not an achievable goal (I will explain why it is not achievable in the question section), but losing 1 kilo of weight in a few days is possible (laxatives + fasting + carbohydrate restriction).
• Important/meaningful to you – something you want to achieve (achieve, not just try or dream about).
• Time-limited – this helps you focus and find motivation.

And now, answers to the questions.

General information about weight loss

1. How to lose weight quickly and safely?

It is not possible to lose weight quickly and safely. We all want to, but how can we lose in a week or a few months the weight we have gained over the years? The exception is if your goal is to lose only a few kilograms or if you want to undergo bariatric surgery (stomach reduction).

A healthy goal is to lose 300-500 grams per week with a 15-30% calorie deficit and a balanced diet.

2. What is the healthiest way to lose weight?

Fat mass can be reduced healthily and relatively quickly by combining a balanced diet (with a moderate calorie deficit) with cardio and strength training. Getting enough sleep and reducing stress also helps a lot.

3. How much weight can I lose in a month?

This largely depends on your starting weight – it is easier for a person who is significantly overweight to lose weight than for someone who is not overweight or only slightly overweight (you can determine this here).

By following a drastically low-calorie diet (<1000 kcal/day), you can lose 8 kilograms or more in a month.

However, there are serious risks:

• Muscle loss and, as a result, a slowdown in metabolism.
• Vitamin and mineral deficiencies.
• Fatigue, headaches and mood swings.
• High probability of regaining the lost weight with interest.

By observing a 15-30% calorie deficit and starting to eat a balanced diet, you will lose ~1.5–3 kg/week during the first two weeks (mainly due to excess water and intestinal contents) and 300–600 grams per week in the following weeks (depending on your starting weight).

4. How much fat can you lose in one week?

Let’s calculate.

1 kilogram of fat is 9000 Kcal.

• The average daily calorie consumption for women is ~1600 kcal, but for men ~2200 kcal.
• The optimal calorie deficit is 15% of total daily calorie consumption (to burn mainly fat, not fat and muscle), but no more than 30% of total daily calorie consumption.
• A 15% deficit for women would be 240 kcal/day, but for men, 330 kcal/day.
• In other words, burning 9000 kcal with a 15% calorie deficit takes about 38 days for women and around 27 days for men.

At the same time, we can lose up to 2 or more kilograms of weight per week, especially during the first 2 weeks after we start eating with a calorie deficit.

Something doesn’t add up!

However.

Everything is correct.

We usually forget that our weight is made up of more than just fat. When we start eating a balanced diet and observing a moderate calorie deficit, in the first few weeks, the body burns not only fat, excess water is eliminated from the body, the contents of the stomach and intestines are reduced, and, unfortunately, some muscle is also burned.

However, there is also good news.

Fat does not accumulate in the human body as 100% fat – adipose tissue also contains connective tissue and ~10–15% water.

This means that when you lose 1 kg of fat, you lose about 10% more weight.

5. Why is the recommended calorie deficit 15%, maximum 30%?

Because when you increase the calorie deficit, the body gets more and more energy from breaking down muscles and sometimes even organs, rather than fat.

Here is a table that shows approximately how much of the weight loss at different calorie deficits is fat and how much is muscle:

In other words, a vicious circle is forming:

• The greater the calorie deficit, the greater the proportion of muscle loss.
• The less muscle we have, the slower our metabolism becomes.
• The slower our metabolism, the harder it is to lose weight (burn fat).

The potential fat and muscle mass loss at different calorie deficits can be calculated HERE.

6. Why can’t I lose weight?

There can be various reasons, but the most common ones are:

• No calorie deficit. Check your diet for hidden calories. Even snacking on seemingly insignificant foods can add up to a lot of extra calories during the day.
• Poor sleep quality.
• Hormonal disorders.
• You drink too little water.

Read more about this topic HERE.

7. How often should you weigh yourself when losing weight?

Many dieters jump on the scales every day – because they want to see progress faster 😊.

But.

The problem is that body weight fluctuates constantly, within a range of about 1 kg, due to water retention, the amount of food eaten, the menstrual cycle, etc. This can cause unnecessary anxiety and demotivate you.

For example, you consume a little more carbohydrates today than yesterday, and your weight increases due to the water retained by the carbohydrates (1 g of carbohydrates retains/binds approximately 3-4 g of water). In other words, if you eat a large portion of pasta, your weight may increase by several kilograms within a short period.

But.

It’s just water, and as quickly as it came, it will go.

The second major cause of water retention is salt intake, or more specifically, sodium intake. Sodium attracts water to maintain the osmotic balance between blood and cells (to dilute the concentration of sodium in the blood).

1 gram of sodium retains about 100-150 ml of water in the body (1 g of table salt contains ~393 mg of sodium).

For example, if you take in 5 g more salt than usual with food (e.g. chips), the amount of water in your body will increase by about 0.5-0.75 litres that day or the next morning = 0.5-0.75 kg weight gain.

But.

It is completely reversible – the amount of water in the body decreases when sodium is excreted in urine and sweat.

What I meant to say is that our body weight is constantly fluctuating due to various factors and therefore weighing ourselves every day is only ‘messing up’ our brains.

Weigh yourself 1, maximum 2 times a week, in the morning, on an empty stomach, after going to the toilet, without clothes on (always in the same conditions). Use the same scales, on a flat surface (preferably even in the same place, as there are cases where the scales show differently in each corner of the room).

And.

Focus on long-term trends, not on the daily numbers. Weight is just one indicator of your progress – not the only one!

8. How does body image affect weight loss?

Having a healthy body image not only makes weight loss easier but also helps you maintain your results in the long term.

Your attitude towards your body is often more important than the number on the scale.

How body image affects weight loss efforts:

9. How to overcome the weight loss plateau?

If you are physically active, it is probably not a weight loss plateau, but a body recomposition – muscle mass increases, but fat mass decreases, and weight stays the same. Also consider the fact that muscle is 2 times heavier than fat – 1 kg of fat takes up more space than 1 kg of muscle. In other words, look at the circumferences, not the weight changes.

If your physical activity is low, the problem is probably in metabolic adaptation. For more about metabolic adaptation, read HERE.

If you are a frequent follower of low-calorie ‘crash’ diets (1000 Kcal/day or less), you may be a victim of the Yo-Yo effect.

Diet and eating habits

10. Can I lose weight by eating in cafes, bistros and restaurants?

Yes. Choose grilled rather than fried or deep-fried food, ask for sauces and dressings to be served separately (so you can use them or not and as much as you like) and be mindful of portion sizes.

For an easy way to estimate portion sizes, read HERE.

For what to eat on the go or at a party, read HERE.

11. How does alcohol affect weight loss?

Alcohol adds empty calories (calories without nutrients. 1g alcohol = 7 calories, plus extra calories in cocktails (syrups, juices)):

• 1 glass of wine (150 ml) = ~120-150 kcal.
• 1 bottle of beer (330 ml) = ~150-200 kcal.
• 1 shot of vodka (50 ml) = ~120 kcal.

And more:

• Alcohol is metabolised preferentially, i.e. the body breaks down alcohol first, not fats or carbohydrates, and depending on the amount of alcohol drunk, fat oxidation can be interrupted for up to 12-36 hours.
• Alcohol reduces self-control, which can lead to overeating and commonly leads to fatty snacks and high intakes of fast carbohydrates (lots of extra calories).
• Alcohol ‘leaches’ water from the body, but it returns after 1-2 days.
• Alcohol reduces testosterone levels in men, which is important for muscle maintenance and metabolic activity.
• Alcohol impairs sleep quality (poor sleep slows metabolism and increases hunger).

At the same time, red wine in small doses can have positive effects on our health.

Read more about the effects of alcohol HERE

12. Is fasting an effective way to lose weight?

Short-term fasting (1 to 2 days per month) can help reduce calorie intake and improve metabolic health.

But.

Prolonged fasting will, on the contrary, slow down your metabolism and is likely to increase the proportion of fat in your body.

Read more about fasting diets HERE.

13. Do I have to avoid fat to lose weight?

Definitely NOT! Fat is vital for our bodies. Avoid saturated fats (butter, frying fats, etc.). Healthy fats from avocados, nuts and olive oil are essential for satiety and nutrient absorption.

Read more about why you shouldn’t give up fat when slimming HERE.

14. Do I have to give up carbohydrates to lose weight?

Carbohydrates, like fat, are necessary for our bodies. By cutting carbohydrates out of your diet, you are doing yourself more harm than good.

But.

Carbohydrates are different. The key is to choose wholesome carbohydrates, such as whole-grain products and vegetables.

Read more about carbohydrates HERE.

15. How to control emotional eating?

It’s really hard. Many dieticians compare emotional eating and food addiction to drug addiction. Besides, a drug addict can give up drugs, but we cannot give up eating.

Read more about food addictions HERE, about emotional eating and how to overcome it HERE, and HERE.

16. How can I reduce my sugar intake?

Gradually reduce the amount of added sugars:

• Choose unsweetened drinks.
• Read nutrition labels and avoid products that are high in ‘hidden’ calories.
• Satisfy your sweet tooth with naturally sweet fruit.

17. Are sugar substitutes safe?

In moderation, non-nutritive sweeteners can help reduce calorie intake, but their long-term effects are still being studied.

Read more about sugar substitutes here.

18. What should I eat to lose weight more effectively?

Choose wholesome, nutritious foods – high in fibre and protein, such as oatmeal and wholemeal products, legumes, vegetables, eggs… These foods promote satiety and help to reduce total calorie intake.

19. Do I need to count calories to lose weight?

To lose weight, energy expenditure must be greater than energy intake, i.e. you must be in a calorie deficit.

However, counting calories is not the only way to achieve this – there are people who can lose weight without counting calories by changing their eating habits (Intuitive Eating, choosing whole, unprocessed foods and cooking at home).

Unfortunately.

There are very few of them, because the manufacturers of various food supplements and many food products regularly ‘brainwash’ us in the media and on social networks – highlighting the positive qualities of their products and hiding everything else.

As a result, people without special education have a very distorted view of how our weight increases and how it can be reduced in the long term (‘Forever’).

To sum up, calorie counting is not compulsory, but it helps to achieve results more efficiently/faster because it helps:

• Understand the energy value of food – portion sizes and calorie counts are usually difficult for beginners to estimate.
• Maintain control and develop intuitive eating habits.

Read more about calories and calorie counting HERE.

20. How many calories should I have per day to lose weight?

Calorie needs vary from person to person, mainly due to age, height, weight, level of physical activity and body composition.

Very generally, women need around 1600 Kcal per day to maintain weight, and men around 2200 Kcal.

You can calculate the number of calories you need to lose weight HERE.

21. Are all calories the same?

No, although a calorie is a calorie in energy terms, not all calories are the same, especially when it comes to weight loss, health and effects on metabolism. For example, 100 kcal from sugar and 100 kcal from protein, vegetables, legumes, fruit or nuts have completely different effects on our bodies.

In other words, nutrient-dense foods provide more health benefits and keep you fuller longer than empty calories (e.g. fizzy sweetened drinks, crisps, etc.).

Here is an example of how the same 200 kcal from different sources affects our bodies differently:

22. How can I control my portion size?

Use visual cues (e.g. palm), serve food on smaller plates, drink from tall and narrow (not wide) glasses and eat/drink slowly (it takes at least 20 minutes to feel full).

And.

Avoid eating directly from the packets. For example, if you really crave chips – don’t give them up, but don’t eat them out of the packet – divide the packet into 4.5…10 portions, take 1 portion on a plate and put the rest ‘out of sight’.

Read more about how to quickly estimate portion size HERE.

23. What are healthy snacks for slimming?

Snacks for slimming should primarily maintain energy levels and reduce hunger.

Choose snacks that are high in protein and fibre, such as Greek yoghurt with berries, apple slices with peanut butter, a handful of almonds, pistachios, pumpkin or sunflower seeds (without salt).

And.

Avoid manufactured snacks (crisps, crackers, biscuits, cakes, sweets, etc.).

Prepare snacks in advance (to avoid reaching for a quick but unhealthy alternative).

For more information on snacks and some recipes for healthy snacks, see HERE.

24. Should I avoid eating after a certain time/late at night?

No – if the evening/night meal fits into your total daily calorie intake. In other words, it is not important when we eat, but how much we eat, or more precisely, how many calories we take in during the day.

However.

You should not eat about two hours before going to bed, as sleep slows down digestion and undigested food can cause discomfort and disturbed sleep.

Sleep also slows down the metabolism (muscles relax when sleeping) and therefore, in theory, sleeping can lead to a calorie surplus, which the body can convert into fat (however, I have not found any randomised controlled trials (studies that can establish causality) to confirm this).

25. Are meal replacements effective for weight loss?

On the one hand, meal replacements are convenient and reduce the risk of overeating because portions are precisely measured.

On the other hand, they usually do not provide the body with all the nutrients it needs, contain artificial additives and are psychologically addictive.

I do not recommend them to my clients.

But.

If you find them convenient and want to use them:

• Use meal replacements 1-2 times a day (e.g. at breakfast or as a snack), but eat real, healthy food at other meals.
• Combine them with a healthy diet (vegetables, healthy fats (nuts, avocados) and whole grains) to ensure you get all the vitamins and minerals your body needs.

26. How important is breakfast during weight loss?

Some studies suggest that skipping breakfast is not harmful, while others suggest the opposite. Most studies on the effect of eating/not eating breakfast on weight change are observational (they suggest an association but cannot prove causality).

I recommend that my clients eat breakfast because:

• It provides energy at the beginning of the day (helps avoid fatigue and concentration problems).
• It reduces hunger later in the day – less desire to snack and less risk of overeating at lunch and dinner.
• Eating in the morning can “kick-start” the metabolism, especially for those who feel hungry after waking up.

The exception is if there is physical activity immediately after breakfast. In this case, it is better to have breakfast afterwards.

Read more about why you should eat breakfast HERE.

27. Can skipping meals help you lose weight?

Theoretically, skipping meals means we eat less, which can create a calorie deficit and lead to weight loss.

However.

In practice, skipping meals in most cases leads to snacking on high-calorie foods and/or overeating later. Skipping meals can also slow down your metabolism. In other words, regular and balanced nutrition is more effective for weight loss.

Read more about why skipping meals and fasting do not contribute to weight loss HERE.

28. How does meal timing affect weight loss?

Meal timing can affect metabolism, insulin sensitivity, hormone levels and digestive processes. However, the main factor is still total calorie intake.

It is important to balance energy intake evenly throughout the day. Regular meals (3-5 meals a day, 2-4 hours apart) can help control appetite (prevent overeating), improve insulin sensitivity (no spikes in blood sugar) and improve digestion and gut health.

29. What is better – many small meals or a few large meals?

3-5 balanced meals a day are better for controlling hunger.

However.

How often you eat basically depends on your individual preferences and lifestyle.

30. Can drinking water before meals help me lose weight?

Yes. Drinking water before meals can promote satiety and therefore reduce calorie intake.

Read more about why you should drink water and how much you should drink HERE.

31. How does fibre affect weight loss?

High-fibre foods increase satiety and can help reduce overall calorie intake.

Read more about fibre – why and how much we need HERE.

32. How does the cooking method affect the nutrient content?

Food cooking methods influence the nutrient content of food, especially the composition of vitamins, minerals and fats.

Read more about the impact of the way food is cooked on the nutrient content HERE.

33. Does apple cider vinegar help you lose weight?

Well, in more than 16 years as a trainer and nutritionist, I have never met anyone who has successfully lost weight with apple cider vinegar alone.

There is no conclusive evidence on the effects of apple cider vinegar or apple vinegar on weight loss. The health improvements reported in existing short-term observational studies are likely due to the placebo effect rather than the positive effects of vinegar.

Read more about what apple cider vinegar can do for us and what it can’t HERE.

34. Does drinking lemon water help you lose weight?

Lemon water is low in calories and can help hydrate the body without directly contributing to weight loss.

35. What to eat during pregnancy?

You should start eating a healthy diet before you get pregnant, so that the fetus has everything it needs right away.

During pregnancy, the diet should be varied, balanced and nutritious to ensure the health of both the mother and the growing baby.

Read more about what you should eat more of and what foods to avoid during pregnancy HERE.

36. How do Cheat Days affect weight loss?

It depends on the approach and the frequency of the Cheat Days.

Cheat days, if used judiciously, can help keep you motivated and your hormones in balance.

But.

Excessive freedom or frequent deviation from the basic principles of a healthy diet and non-compliance with a calorie deficit can completely counteract weight loss progress.

Physical activity

37. How often should I exercise to lose weight?

Exercise/sport is not necessary to lose weight – if you take in fewer calories than your body uses, you will lose weight without exercise.

However.

Physical activity is desirable – it helps to maintain/improve your metabolism as well as your well-being.

Cardio exercise, such as walking from home to work and back, is most effective for burning fat. At least 10,000 steps per day would be preferable.

38. Can I lose weight more effectively with cardio or strength training?

Cardio burns more calories, while strength training increases and strengthens muscle mass, leading to a higher resting metabolic rate. In other words, the best way to exercise is to combine the two.

39. What are the best exercises for workouts at home?

Use cardio and bodyweight exercises and finish with stretching. I recommend resistance bands and dumbbells (or just water bottles) as additional equipment.

Online workout programmes are also very effective.

How to exercise and keep fit at home, read HERE.

40. Can high-intensity interval training (HIIT) help lose weight?

Yes! High-intensity interval training is one of the most effective ways to reduce fat mass and improve fitness.

But.

Beginners, pregnant women and people with heart problems must consult their doctor before starting.

41. What time of day is best for working out?

The best time to exercise depends on your goals, lifestyle and the individual characteristics of your body. In other words, the best time to exercise is when you can fit it into your regular schedule and when you are able and willing to exercise! Consistency and regularity are more important than a specific time of day.

My workout is usually early in the morning because I have more energy then and the gym is almost empty.

42. Is it good to exercise on an empty stomach?

The answer depends on the type of exercise and your goals. Some exercises are recommended on an empty stomach, others are not.

Read more about pre- and post-workout nutrition HERE.

43. How can I stay motivated to exercise regularly?

Set realistic goals, find activities you enjoy, track your progress and consider exercising with a friend or joining a group session.

The key is to enjoy exercising, not to exercise out of obligation or for other reasons. It’s always hard to start, but with time and seeing how your body and well-being change, motivation will come 😊.

Experiment, change the rhythm and remember – every workout is a step closer to your goal!

What if you lose motivation?

• Remember that a bad day is not a failure – get back into the rhythm the next day.
• Reduce your workload – a short workout is better than no workout.
• Find a sport you enjoy!

Here are some tips that can help you get motivated:

44. How important is regular exercise/physical activity for weight loss?

Consistency is crucial. Regular exercise promotes general health and burns calories (helps to lose weight).

And more.

The more you move, the more calories you burn – so you can eat more.

For me, this is important because I like to eat 😊.

45. How to prevent muscle loss during weight loss?

The formula for muscle preservation is simple: strength training + protein-rich diet + quality sleep.

46. Is it good to exercise every day?

There are some exceptions, but in most cases, it is not a good idea because the body needs to rest and recover. 3-4 high- or moderate-intensity workouts a week is quite enough.

If you want to ‘burn’ as many calories as possible, you can combine high- or moderate-intensity exercise with low-intensity exercise, like this:

Read about what happens to us if we train too much HERE.

47. How does exercise intensity affect weight loss?

Here are 2 tables. As you can see, the choice is quite complex and depends a lot on your goals (what you want to achieve and for how long). For maximum results, I strongly recommend you seek the advice of a qualified trainer.

*MHR – Maximum Heart Rate.

Read more about the heart rate zones and the effectiveness of training in each of them HERE.

48. How can I measure the progress of my workouts in addition to weight loss?

Body weight does not always reflect your real achievements. Use at least 2-3 other criteria besides body weight to measure your progress.

Why not focus only on body weight?

• Muscle is heavier than fat: 1 kg of muscle takes up ~0.94 litres and 1 kg of fat ~1.1 litres. In other words, a person with more muscle mass will look thinner for the same weight.
• Body weight does not measure your health, stamina, strength and well-being.
• Body weight does not measure your health, stamina, strength and well-being.

49. How important is stretching for weight loss?

Stretching burns a few calories (on average 100-150 kcal/hour), so it has approximately the same effect on weight loss as a slow walk.

But.

It significantly improves the quality of your workout (improves flexibility and well-being and reduces the risk of injury).

Lifestyle and habits

50. How does sleep affect weight loss?

Healthy sleep is critical as it affects both hormonal balance and energy expenditure. In other words, even when diet and exercise are perfectly balanced, chronic sleep deprivation can hinder progress, cause metabolic disturbances and increase feelings of hunger.

Here’s how sleep affects weight loss:

Read more about the effects of sleep and how much we need it HERE.

51. Can stress hinder weight loss?

Yes, chronic stress can significantly impede weight loss – even if you are in a calorie deficit and exercise regularly – because it can trigger emotional eating and hormonal changes that lead to fat accumulation.

Here’s how stress affects weight loss:

Read more about how stress affects our body and mind and how to manage it HERE.

52. Does drinking water affect weight loss?

Yes, drinking water can positively affect weight loss and is one of the simplest and most effective habits for a healthy lifestyle.

Water does not burn fat per se, but it supports several processes that contribute to weight loss (e.g. it boosts metabolism and can help control hunger).

Here’s how drinking water helps you lose weight:

Read more about why we should drink water and how much we should drink it HERE.

53. How to maintain my newly acquired weight?

Maintaining your new weight is often more difficult than the actual weight loss itself, as your body tends to return to its “normal” weight and you, to your previous eating habits.

In other words, if you want to keep the weight off, you need to change your lifestyle and eating habits for the long term, because only consistent healthy habits contribute to sustained weight loss and maintenance over time.

This is a hard thing to do, and few succeed at it immediately.

Therefore.

I recommend you make the change gradually – take small steps towards your goal, but with confidence and inevitability.

For example, instead of drinking packaged juices, eat whole fruits, berries, and vegetables (you’ll consume fewer calories and more fibre). Start cooking more meals at home, perhaps beginning with one meal per day and gradually increasing to two meals per day… Gradually eliminate convenience foods and industrially ultra-processed products from your diet (you’ll consume fewer synthetic food additives, less salt, but more healthy nutrients).

Read more on this topic HERE.

Medical and health considerations

54. Can fat burners and supplements help with weight loss?

The short answer is: Some dietary supplements can help a little with weight loss, but they are not magic bullets and only work when they are used as an additional supportive tool for calorie deficit, exercise and a balanced diet.

Most provide no real benefit or are even dangerous.

Read more about fat burners – how they work and which are the best – HERE.

Read more about dietary supplements here.

55. How does menopause affect body weight?

Menopause can significantly affect body weight because during this period the body undergoes hormonal, metabolic and physiological changes that contribute to weight gain, especially around the waist.

However.

Weight gain is not inevitable – it can be controlled with knowledge and a change in habits (regular strength training and reviewing dietary habits). I am a good example of this – I am 58 years old and not overweight, even though genetically my body is predisposed to store fat. In other words, genetics is not a judgment.

Here is how menopause affects body weight:

Read more about how menopause affects our weight HERE.

56. Is it safe to lose weight during pregnancy?

Active weight loss during pregnancy is generally not recommended, especially through dieting or calorie restriction, as it can harm the health of both the expectant mother and the fetus.

However.

In some cases, for example, if you are very overweight or obese, your doctor may recommend a small reduction in weight, but this should only be done under medical supervision.

The reasons why you should not try to lose weight during pregnancy yourself are as follows:

57. Can drugs affect weight loss?

Yes, medications can significantly affect weight loss – both inhibit and promote it, depending on the type of medication, the mechanism of action and the body’s individual response.

In other words, if your weight is not dropping despite proper diet and exercise, evaluate the drugs you are taking and talk to your doctor about alternatives.

How can medication prevent weight loss?

• Increase appetite or alter satiety.
• Decrease metabolic rate.
• Causes fatigue (reduces the desire to move).
• Retain fluid in the body.
• Affects hormonal balance.

Effects of medication on weight:

58. Can thyroid problems affect weight?

Yes, thyroid problems can significantly affect body weight because the thyroid gland regulates metabolism – i.e. how fast the body burns calories. Both hypothyroidism (too low thyroid hormone production) and hyperthyroidism (too high thyroid hormone production) affect energy levels and other physiological processes, and consequently, body weight.

But.

The good news is that the condition can be normalised with hormone therapy.

Here is how the thyroid gland affects weight:

Read more about hormones and hormone imbalances HERE.

59. Can polycystic ovary syndrome (PCOS) affect weight?

Yes, polycystic ovary syndrome (PCOS) can contribute to weight gain or make it more difficult to lose weight.

It is a hormonal disorder that affects the female reproductive system, metabolism and insulin sensitivity – all of which can contribute to increased fat accumulation, especially around the abdomen.

Here is how PCOS affects body weight:

60. Do I need to consult a doctor before losing weight?

Yes. At the very least, a dietitian or nutritionist should be consulted because:

• There are too many myths in our minds that can make weight loss too difficult or even impossible (e.g., to lose weight you need to exclude carbohydrates and/or fats from your diet; apple cider vinegar helps you lose weight, etc.).
• Many popular diets can be more harmful to your body than good (e.g. Keto diet, crash diets, etc.).

A doctor’s consultation before starting to lose weight is a must if:

• You have chronic health problems (e.g. diabetes, thyroid disorders, heart disease, PCOS).
• You are taking regular medication.
• You are very overweight or very underweight.
• You are pregnant or postpartum.
• You have a history of unsuccessful weight loss.
• You are suspected of having an eating disorder (e.g. emotional overeating, anorexia, bulimia).

61. What is bariatric surgery, and who is it for?

Bariatric surgery is a treatment for people who are severely obese (with a BMI of 40 or more), especially if other weight loss methods (diet, exercise, medication) have not worked or if they have developed serious obesity-related health problems.

Read more about bariatric surgery here.

62. How does insulin resistance affect weight?

Insulin resistance is a condition in which the body’s cells do not respond normally to insulin (a hormone that helps glucose (sugar) to pass from the blood into the cells, where it is used for energy).

Insulin resistance can contribute to weight gain and make weight loss more difficult, but the condition can be controlled.

The most effective method of control is – eating low glycaemic load foods + regular strength training (muscles help to improve insulin sensitivity and ‘absorb’ glucose).

Here is how insulin resistance contributes to weight gain:

In other words, it is a vicious circle: insulin resistance → weight gain → more insulin resistance → more weight gain.

Read more about insulin and insulin resistance HERE.

63. What is the role of metabolism in weight loss?

Metabolism is a set of chemical processes that:

• Converts ingested food into energy.
• Regulates cell function.
• Provides energy for vital functions (respiration, circulation, digestion, muscle function, etc.).

Metabolic components in weight loss:

In other words, metabolism plays a central role in weight loss because it determines how much energy (calories) your body uses at rest and during physical activity.

Key takeaways.

Weight loss is not just about calories, diets and exercise – if you want long-term results, you need to take into account physical, emotional, hormonal and psychological factors.

From metabolism and insulin sensitivity to sleep, stress, body self-image and daily habits – all these aspects combine to form the weight control/regulation ‘puzzle’.

The key to long-term success is not perfection but a sustainable approach, balance and awareness of your body. Knowing how our bodies work helps us make better decisions, avoid mistakes and develop a positive relationship with food and exercise.

And.

Remember, the most important thing is not just to lose weight, but to gain health, strength and well-being in everyday life.

If you don’t know where to start, sign up for my slimming programme.

Eat delicious food, eat balanced, move and – be healthy!