PRO
6 min read
Lower Your Weight Without a Yo-Yo Effect!
1 photo
502
Smart Voice
AI
0:00
0:00
Listen to the article content live
Table of Contents 4
PRO Content
PRO
This article is professional premium content (PRO) provided in its entirety.
In our times, one of the greatest societal issues faced by numerous communities is obesity and overweight. The World Health Organization warns that the number of obese children is increasing dramatically in many countries. Obesity is the most prevalent metabolic disorder, resulting in 2.8 million annual deaths, making it the fifth leading cause of death globally. Therefore, it is of paramount importance to dedicate special attention to the prevention of obesity and overweight.
01 / 04
Is that indeed the cause for the ongoing increase in the number of obese individuals?
It is alarming that obesity and overweight are not only an issue for adults, who primarily make their own dietary choices, but also for children. The WHO predicts that by 2025, there will be 70 million children under the age of 5 who will suffer from obesity. The situation is even more concerning for adults, with the prevalence of obesity in Poland among adults aged 20-74 years old being 21.2% in men and 22.4% in women. It is worth noting that despite the alarming epidemiological trends, the rise in the prevalence of obesity continues to increase in both Poland and other countries. This may be due to a lack of time for healthy eating, which is promoted by the Institute of Food and Nutrition, and the constant pace of life promotes bad eating habits such as irregular meals, skipping breakfast, and lack of time to prepare healthy meals. These mistakes in nutrition can contribute to the development of obesity and overweight. This situation leads to the emergence of new ways to lose weight, including diets that are popular on the internet and chosen by individuals who want to lose weight.
02 / 04
Varieties of nutritional systems
There exist specific nutritional systems that are based on restrictions concerning the quantity of calories, incorporating or excluding particular macronutrients, or permitting the utilization of only one of them. There are also those that do not permit the amalgamation of certain components. As in all aspects of life, there are trendy fashions in nutrition, however, it is crucial to remember that not every method is fitting for everyone.
03 / 04
The most popular diet plans that still work and have their supporters
A liquid diet to limit calorie intake: – 1000 calorie diet (too low for a healthy and active individual); – 1200 calorie diet (too low for a healthy and active individual); – 1500 calorie diet. When we start to lose weight, we should remember that the first step should be to reduce the amount of food we eat. However, we should always bear in mind that our daily calorie deficit should be related to our total energy requirement, which includes the energy needed to maintain basic life functions, such as breathing, blood circulation, as well as the energy spent on the thermal effects of food and physical activity, both spontaneous and planned. The calorie deficit should be properly adjusted so that it does not lead to a diet poor in nutrients.
04 / 04
Is it possible to effectively shed weight?
The best and most effective method for weight loss is changing your eating habits to a balanced and healthy diet, which involves limiting the intake of high-calorie foods, fast food, and sugary drinks, as well as consuming a clean, healthy, and balanced breakfast. The breakfast should include grains, protein, healthy fats, and fruits or vegetables.
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
Tags
Scientifically reviewed by a clinical dietitian
• 21.03.2026
Kacper Nowak
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
USDA FoodData Central
EFSA
PubMed Clinical Guidelines
