Weight loss remains one of the most searched health topics, especially as many people commit to shedding extra pounds with each new year.
But with a sea of diets, fitness fads, and miracle promises, it can be overwhelming to find a sustainable path to health.
Baguio Chronicle’s Health Matters podcast recently tackled this complex topic in a compelling discussion led by hosts Doc Tong Untalan and Manang Lucy, with insights from guest expert Dr. Jan Paulo Dipasupil, a lifestyle and obesity medicine specialist and head of lifestyle medicine at The Medical City in Pasig.
If you’re searching for practical, science-backed ways to lose weight, here’s a synthesis of the episode’s highlights to guide your journey.
Why weight loss is about more than aesthetics
Dr. Dipasupil emphasized a key point that often gets overshadowed by Instagram-worthy before-and-after photos: weight loss is about health, not just appearance.
Shedding as little as 5-10% of your body weight can bring significant benefits, including:
- Lower blood pressure and improved heart health.
- Better blood sugar management, especially for those with diabetes.
- Reduced liver fat that aids in reducing inflammation and preventing diseases like cirrhosis.
- Enhanced mental health, with reduced feelings of depression and anxiety often linked to obesity.
This holistic view shows that weight loss is more about reclaiming one’s overall well-being than improving one’s appearance.
Popular weight loss trends
Dr. Dipasupil broke down some of the most buzzworthy trends in weight loss, namely:
- Ketogenic Diet: The ketogenic or “keto” diet focuses on consuming high-fat, moderate-protein, and low-carb meals to push the body into a state of ketosis, where it burns fat for energy. While effective for rapid weight loss, Dr. Dipasupil cautioned that it may not be sustainable for everyone. Long-term adherence is difficult, and anyone going on this type of diet must be monitored to avoid nutritional deficiencies.
- One Meal A Day (OMAD): OMAD is a form of intermittent fasting where individuals eat one meal daily. Dr. Dipasupil noted that while it simplifies calorie control, it’s not for everyone. Extended fasting periods may cause irritability and low energy, so it’s unsuitable for people with demanding schedules or health conditions. Also, going on OMAD while eating at irregular times can mess with the body’s hormones.
- Mediterranean Lifestyle: In contrast to restrictive diets, the Mediterranean approach is a lifestyle rooted in the consumption of whole foods—fresh vegetables, fruits, nuts, olive oil, fish, and occasional wine. It encourages balance and is linked to lower risks of heart disease, diabetes, and obesity. Dr. Dipasupil highlighted this as a sustainable option that promotes not just weight loss but overall health.
The pillars of sustainable weight loss
Beyond trendy diets, one’s weight loss success lies in mastering the basics. Dr. Dipasupil stressed the following pillars:
- Sleep: Inadequate sleep disrupts hormones like ghrelin and leptin, which control hunger and fullness, leading to increased cravings and emotional eating. Addressing sleep issues should be a top priority for anyone struggling with weight. As much as possible, stick to a regular sleep and waking regimen which includes 7-8 hours of slumber.
- Exercise: Dr. Dipasupil debunked the idea that weight loss requires grueling workouts. Instead, he recommended starting with manageable physical activity and increasing intensity gradually. This approach prevents burnout and makes exercise enjoyable. You don’t need to go on grueling high-intensity interval training or HIIT, or run marathons to exercise. Brisk walking, hiking, or simply keeping yourself busy and moving also count as exercise.
- Stress Management: Stress often leads to overeating or poor food choices. Lifestyle medicine promotes relaxation techniques, mindfulness, and keeping a work-life balance to help patients manage stress effectively.
- Social Connections: Interestingly, a strong social network can influence weight loss. Having supportive friends or family members helps individuals stay accountable and motivated.
Tailoring weight loss plans to fit your lifestyle
Dr. Dipasupil’s practice in lifestyle medicine is rooted in creating personalized weight loss plans for clients.
For example, remote workers or those with unconventional schedules, like call center employees, often struggle with sleep and meal routines. Rather than enforcing rigid schedules, Dr. Dipasupil tailors strategies, such as phased sleeping or smaller frequent meals, to match each patient’s lifestyle.
This flexible, patient-centered approach makes adherence easier and ensures sustainable results.
A balanced path to health
Weight loss trends come and go, but the path to lasting health is built on making small, meaningful changes that you can commit to and do consistently.
Start with improving your sleep, building a balanced plate, and finding ways to move that you enjoy.
For more expert discussions like this, stay tuned to Health Matters on the Baguio Chronicle Facebook page every Saturday at 9 am.
To watch earlier episodes, visit the Baguio Chronicle website or YouTube channel.
