Being overweight and obesity are conditions that go far beyond appearance. They involve genetic, hormonal, emotional, and lifestyle factors. Taking care of your weight means taking care of both your physical and mental health.
Both overweight and obesity deserve attention, as they can increase the risk of conditions such as diabetes, high blood pressure, high cholesterol, and heart problems. The good news is that, with professional support and small day-to-day changes, it is possible to achieve a more balanced and healthier life.
And to help you take even better care of yourself, we spoke with nutritionist Tais Albuquerque, who answered some essential questions about the topic.
What are the main myths about weight loss that you usually hear from patients?
“Every day in my practice, it is very common to hear patients say that they “need to cut out all carbohydrates” or “starve themselves” to lose weight. Others believe that supplements, teas, or fad diets are quick and definitive solutions. But in practice, this is not true.
Studies show that healthy and lasting weight loss occurs through a gradual calorie deficit, which means consuming slightly fewer calories than the body uses, in a balanced and progressive way, so that the body uses its energy reserves, such as body fat, without compromising health, combined with consistent changes in eating habits and lifestyle,” explains nutritionist Tais Albuquerque.
What are the first steps a person should take after receiving a diagnosis of overweight or obesity?
“I usually say that the first step is to understand what is behind the weight gain: assessing metabolism, eating habits, sleep, stress, and even the emotional context. Each person has a different story, and this needs to be taken into account during treatment.
Instead of making radical changes, the focus should be on gradual and sustainable adjustments, such as:
- increasing the consumption of fresh, minimally processed foods;
- improving sleep;
- including physical activity in an enjoyable and regular way.”
What should you do when you experience setbacks or have difficulty staying focused?
“When a patient tells me they have had a setback or are having difficulty staying focused, I always say that this is completely normal. Changing habits is not a linear process; there are ups and downs, and setbacks are part of the journey. The important thing is not to view these moments as failures, but as opportunities to learn about your own behavior.
I always emphasize that the key is to accept setbacks without guilt, understand what caused them, and continue adjusting your path. With the support of a nutritionist and, when necessary, a psychologist, it is possible to maintain motivation, balance, and focus in the long term.”
There is no miracle food or formula: what really works is the balance between nutrition, sleep, physical activity, and emotional well-being.
Attention, parents: care starts in childhood
- Childhood overweight and obesity can affect children’s physical and emotional health throughout their lives. Pay attention to signs such as rapid weight gain, tiredness during play, or changes in behavior. Maintaining a healthy routine at home, with a balanced diet, adequate sleep, and time away from screens, can make all the difference.
