Spring is a time of physical and mental renewal when many people decide to get rid of excess weight. But how can we achieve this without self-denial, with lasting results? The question is answered by Dr. Blanka Vékony, Assistant Lecturer of the Department of Dietetics and Nutritional Sciences at Semmelweis University’s Faculty of Health Sciences, who first clarifies what is considered an ideal body weight.
Today’s most widely accepted indicator of ideal body weight is still the body mass index (BMI), the ratio of height to body weight for a given sex. BMI is a quick and free method for anyone to calculate whether they should lose or, in certain cases, gain weight. But, according to the expert, a more nuanced picture is provided by body composition monitors, which are becoming increasingly available in healthcare institutions. These show your body’s proportion of muscle, fat, and water.
A person with a normal BMI can still be ‘hidden obese’ if the fat level in their body is too high compared to their muscle mass. A body fat ratio of over 20 percent for men and over 30 percent for women indicates being overweight.
In addition to the proportion of body fat, its distribution is also a key factor for health, points out Dr. Blanka Vékony. In apple-shaped obesity, fat mainly accumulates around the abdomen, while in pear-shaped obesity it is concentrated around the hips and thighs. The former is more dangerous because it is associated with visceral fat storage, meaning that excess fat is packed between the internal organs. This increases the risk of non-communicable chronic diseases such as cardiovascular disease and type 2 diabetes.
So, the ideal body weight is not just an esthetic goal. Much more important is maintaining or restoring health. Lifestyle therapy focuses not so much on weight loss per se, but rather on body composition, i.e. optimizing the fat-to-muscle ratio (FMR) based on gender and age.
Dr. Blanka Vékony explains that people wishing to lose weight have two options: either reduce their energy intake (consume fewer calories than they burn) or increase their energy expenditure (exercise more). FMR can be optimized by combining the two, but exercise is also essential for weight loss, as both are crucial for long-term success. People who initially change only their diet usually experience a halt in the weight loss process around the third or fourth month (or maybe only after six months).
It is perfectly normal for weight loss to slow or stop at times. It’s beneficial and important to include exercise at this point, but unfortunately, many people make the mistake of reducing their energy intake even further. This, however, pushes the body’s metabolism in the wrong direction and the body goes into energy-saving mode, which can eventually lead to a yo-yo effect (weight cycling), the assistant lecturer explains. It is important to understand and accept that excess weight is gained gradually, and that it is not possible to get rid of it in a short time. Losing 0.5 to 1 kilogram (1 to 2 pounds) a week is considered sustainable in the long term.
A reduced calorie intake mustn’t in any way mean a weight loss diet. You don’t need to live on broccoli to lose weight, nor do you need fad diets or superfoods.
Popular diets are highly restrictive and typically exclude certain food groups, which can lead to deficiencies in the long term, the dietitian points out. However, a balanced diet that contains enough protein, fiber, and fluids, but restricts added sugars and fats, will not cause such problems.
But it’s not just about what we eat, but also how much we eat. According to Dr. Blanka Vékony, most of us cannot realistically estimate the calorie content of a given portion, so she recommends that those who want to start a dietary change on their own should study nutritional guides such as Harvard’s Healthy Eating Plate or USDA’s MyPlate.
Lasting and healthy weight loss is based on gradual, sustainable, and personalized lifestyle therapy. This is how motivation can be maintained over the longer term, whether it is about wanting to be slimmer for bikini season or staying healthy.
Whatever the goal, healthy eating should be combined with exercise. Physical activity helps you burn calories, boosts your metabolism, improves bone health, reduces stress, and improves sleep quality. 10,000 steps of brisk walking per day can make a noticeable difference.
Dietitian Dr. Blanka Vékony advises that people with severe (second or third-degree) obesity or metabolic diseases (such as type 2 diabetes) seek medical assistance for lifestyle change.
Read Dr. Blanka Vékony’s Top 5 Semmelweis tips for healthy eating here.
Éva Haiman
Translation: Judit Szabados-Dőtsch
Photo by Bálint Barta – Semmelweis University; illustration: iStock
