Losing weight should never mean losing your health

Rice disappears from the plate, bread becomes “forbidden”, fruit is avoided because it contains sugar and dinner is skipped. Others follow extreme diets found on social media. The weighing scale may move down, but that does not necessarily mean the body is becoming healthier.

What does a healthy diet mean?
A healthy dietary pattern should provide adequacy, balance, moderation and diversity. The body needs protein, carbohydrates, healthy fats, vitamins, minerals, fibre and water. Weight loss may require reducing overall energy intake, but it should not mean eliminating essential nutrients.

A good weight-management plan should focus on better food choices and appropriate portions�"not simply eating as little as possible.

Does eating very little mean faster weight loss?
Severe restriction can make the scale fall quickly, but some early weight loss may be water and glycogen, while excessive restriction can also reduce lean muscle tissue.

Very low food intake may cause fatigue, dizziness, constipation, poor concentration and nutritional deficiencies. Therefore, rapid weight loss should not be confused with healthy weight loss.

Rice and bread are not the enemy
In Bangladesh, rice is often the first food people eliminate when trying to lose weight. But carbohydrates are an important source of energy.

The issue is not simply whether a food contains carbohydrates, but its quality, portion and place in the overall diet. For many people, there is no need to completely eliminate rice or roti. A balanced plate with an appropriate portion of rice, vegetables and a protein source can support healthy eating.

The same applies to fruit. Bananas, mangoes and other fruits contain natural sugar, but they also provide fibre, vitamins and minerals. The goal is to understand portions and food quality, not fear carbohydrates or fruit.

Is a high-protein diet enough?
Adequate protein can support muscle maintenance and help with fullness. Fish, eggs, chicken, pulses, chickpeas, milk and yoghurt can all provide protein.

However, “high protein” does not mean “protein only”. A balanced diet still needs vegetables, fruits, appropriate carbohydrates and healthy fats.

Avoid extreme diets
“Zero-carb”, “detox”, liquid and extremely low-calorie diets are often promoted as shortcuts. Such approaches are not suitable for everyone and, when clinically indicated, should be used under professional supervision.

There is no universal weight-loss menu. A suitable plan depends on age, body composition, activity level, medical conditions, medications, lifestyle and food preferences.

A healthy plan can include familiar Bangladeshi foods such as rice, dal, fish, vegetables, eggs and seasonal fruits. Healthy eating does not have to mean abandoning traditional food.

Make the diet fit real life
A diet that is impossible to maintain is unlikely to support long-term weight management. Eating habits should fit family meals, work schedules and social occasions.

Regular physical activity, adequate sleep and stress management are also important. WHO recommends adults get at least 150 minutes of moderate-intensity physical activity each week, along with muscle-strengthening activities on at least two days, when appropriate.

One indulgent meal also does not ruin an entire weight-loss journey. Overall eating patterns matter more than a single meal.

Health should come first
Success should not be measured only by the weighing scale. Preserving muscle, reducing excess body fat, improving waist circumference, energy levels, fitness and overall wellbeing are also important.

The biggest mistake is treating the body as something to punish.

Instead of asking, “How can I lose weight quickly?” ask, “How can I lose excess weight while giving my body the nutrition it needs?”

Successful weight management is not simply about weighing less. It is about becoming better nourished, more active and healthier through sustainable habits.