In an era dominated by promises of instant transformations and "miracle" diets advertised on social media, it's time to clarify what losing weight really means. Too often, we confuse weight loss with a decline in health and extreme restrictions, but true weight loss isn't a punishment, but rather the natural result of a rediscovered harmony within our bodies; it's a balance between exercise and nutrition. The philosophy of wellness and weight loss goes beyond simple calorie counting and is more of a journey and process of body recomposition. The goal shouldn't be simply "weighing less," but reducing fat mass while preserving (or improving) muscle mass. This process isn't activated by fasting, but through an active lifestyle. Physical activity serves not only to consume and burn the calories ingested with what we eat, but also to revitalize the metabolism, improve mood, and tone tissue. Whether it's a brisk walk, a gym session, or a yoga class, the secret lies in consistency and in transforming movement into a non-negotiable habit. Clearly, to embrace this process positively, you need to start with self-awareness and awareness of your habits, and also be willing to change and maintain them over time. A common misconception to dispel is: eating well doesn't mean eating little. An immediate and effective visual method for composing meals is the healthy plate, which helps balance nutrients without the stress of obsessively weighing every food. Here's an example of a plate structure:
• 50% Seasonal and colorful vegetables, rich in fiber and vitamins, which provide a feeling of
fullness;
• 25% Carbohydrates such as whole grains (rice, spelt, quinoa) for slow-release
energy;
• 25% Proteins such as fish, legumes, white meat, and eggs for maintaining
muscle mass;
• 25% Proteins such as fish, legumes, white meat, and eggs for maintaining
muscle mass;
• Good fats such as extra virgin olive oil, nuts, and avocado for cardiovascular
and hormonal health;
A practical example worth trying is the following:
A steamed salmon fillet (protein and omega-3s) accompanied by a generous portion of sautéed asparagus and carrots (fiber and micronutrients), finished with a small portion of brown basmati rice. Seasoned with a tablespoon of raw extra virgin olive oil and lemon juice. While general guidelines are valuable, one factor cannot be overlooked: individuality. Every body has a unique medical history, metabolism, and needs. Embarking on a "do-it-yourself" weight loss program can be risky and lead to nutritional deficiencies or the dreaded yo-yo effect. Before making substantial changes to your diet, it is essential to evaluate your starting situation with a professional. A nutritionist is the only person who can analyze your health and create a tailored meal plan, tailored to your habits and biological needs. A kinesiologist, on the other hand, is the person who takes care of your movement and can recommend the most appropriate activity for you and your physical activity background. True weight loss is a journey based on building new habits, not a goal to be reached at all costs. It's the daily choice to eat with gusto and move with joy. Remember: health isn't a number on the scale, but the vitality you feel every day. Start today, but do so with awareness and with the support of someone who has the expertise to guide you safely.
(Article by Dr. Maddalena Della Bianca)
