For many people living with obesity, weight loss often becomes the primary goal a number to chase on the scale. In its statement, pafikutaikab.org explained that but doctors are reminding patients that sustainable health isn’t just about kilograms lost. It’s about building a balanced lifestyle that supports long-term well-being. According to physicians and nutrition experts, managing obesity effectively requires focusing on habits, not just weight.
1. Prioritize Consistent Nutrition, Not Restrictive Diets
Crash diets might offer short-term results, but they often backfire, slowing metabolism and leading to rapid weight regain. Dr. Rina Kusumawardhani, a clinical nutrition specialist in Jakarta, emphasizes the importance of consistency. “It’s not about eating less, but eating smart,” she explains. A balanced diet includes lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
Portion control is key, but so is flexibility. Patients are encouraged to follow the 80/20 principle — eating nutritious meals 80 percent of the time and allowing small indulgences the rest. This approach helps sustain motivation and prevents feelings of deprivation.
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2. Move Daily, Even in Small Ways
Exercise doesn’t have to mean hours at the gym. What matters most is consistency. Doctors recommend at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or swimming. For those new to exercise, short 10-minute sessions spread throughout the day can be highly effective.
Physical activity improves insulin sensitivity, boosts mood, and supports cardiovascular health — all critical factors for individuals with obesity. “Start slow, but stay regular,” advises Dr. Rina. “The goal is to move more, not to move perfectly.”
3. Focus on Sleep Quality
Sleep plays a surprisingly important role in weight management. Studies show that adults who sleep fewer than six hours a night have higher levels of ghrelin, the hunger hormone, and lower levels of leptin, which signals fullness.
Doctors recommend maintaining a consistent sleep schedule and limiting screen time before bed. Restorative sleep helps regulate hormones, reduce stress, and prevent late-night overeating.
4. Manage Stress Effectively
Stress can sabotage weight loss efforts by increasing cravings for high-calorie comfort foods. Mindfulness techniques, yoga, or even simple breathing exercises can help lower cortisol levels — the hormone responsible for stress-related fat storage.
Mental well-being is as important as physical health. “Emotional eating is real,” says psychologist Dr. Andi Prasetyo. “We must teach patients to recognize triggers and find non-food ways to cope.”
5. Build a Support System
Obesity management is not a solo journey. Support from family, friends, or healthcare professionals can make a huge difference. Joining support groups or online communities helps patients stay accountable and emotionally connected.
“Social support increases motivation and reduces relapse,” Dr. Andi adds. “When people feel understood, they are more likely to maintain healthy habits.”
6. Regular Medical Monitoring
Finally, doctors emphasize that obesity should be managed like a chronic condition, requiring ongoing medical attention. Regular check-ups help track blood sugar, cholesterol, and blood pressure — key indicators of overall health.
The Bigger Picture
The message from doctors is clear: health cannot be measured solely by body weight. True progress is seen in improved energy, mental clarity, and emotional stability. By adopting these six habits, individuals with obesity can move beyond the scale — building a foundation for lasting health, confidence, and quality of life.
Source: Pafikutaikab
