How to lose weight without diets?

How to lose weight easily, without strict diets and fasting?

Approximately 30% of the population in Ukraine is reported to be overweight, as stated by endocrinologist Dr. Andriy Dynets in a video on the MEDplus YouTube channel

We’ve had a conversation about healthy weight loss with Dr. Andriy Dynets, an endocrinologist and surgeon from «VERUM EXPERT CLINIC» Read on for more details.

Andriy Dynets

doctor-endocrinologist, Candidate of Medical Sciences (Ph.D.)

• over 16 years of experience
• author of more than 50 scientific papers on endocrine pathology
• registered 5 patents of Ukraine
• uses an individual approach to correct hormonal disorders in patients

Where to begin to start losing weight?

You need to normalize your diet: remove foods that are simple carbohydrates (fast food, baked goods, sugar, sweets, cookies) and replace them with complex carbohydrates (cereal, whole-grain bread), and add vegetable salads.I advise you to leave meat in the diet . Protein must enter our body, because it is one of the regulators of the metabolism of proteins, fats, and carbohydrates – what our metabolism consists of. If you also add physical activity, it will help to reduce white adipose tissue, which is the kind of fat we don’t like.

So, it all starts with the diet, doesn’t it?

It’s a comprehensive approach. Several important elements come into play for weight reduction. It all begins with genuine motivation. A person who recognizes their dissatisfaction with their appearance and desires to change is more likely to succeed.

Additionally, normalizing eating patterns, addressing any irregularities, and checking hormonal balance and metabolism are vital. As an endocrinologist, I often identify issues in metabolic processes (hormonal imbalances) that hinder effective weight loss.

«We are what we eat» – Hippocrates

Emotional overeating: why do we turn to food in stressful times?

It’s a natural response. We all cope with stress differently. There are three coping mechanisms for stress: food, alcohol, and sex. In some way or another, we attempt to calm our nervous system. With food, especially sweets, it’s simple: sugar rapidly enters the bloodstream, delivering it to pleasure centers in the brain, triggering the release of “happiness hormones”. This momentarily relaxes us, alleviating stress.

How to balance the diet? Give tips for healthy weight loss

Для людей, у яких є надлишкова вага, я рекомендую вживати білкову їжу (м’ясо, рибу, яйця) та салати, також при кожному прийманні їжі має бути гарнір (наприклад, каші з низьким глікемічним індексом). Я раджу повністю прибрати з раціону прості вуглеводи, солодощі, вироби з борошна, їжу з великою кількістю крохмалю (картоплю, сосиски, ковбаси).

For people who are overweight, I recommend eating protein foods (meat, fish, eggs) and salads. Also, each meal should include a side dish, like low glycemic index cereals. Simple carbohydrates, sweets, flour-based products, and starchy foods (potatoes, sausages, processed meats) should be removed from your diet.

Stick to a balanced diet. Be mindful of what you eat. Food should be fresh. We should eat enough* fiber and not overeat meat.

Note:

*The average daily recommended fiber intake for adults (according to the U.S. Food and Drug Administration) is 25g per day. Fiber is found in whole grains, especially long-cooked, vegetables, fruits, nuts, and legumes.