Managing weight has become harder for many people in recent decades. Rates of overweight and obesity are rising, even in countries that were not traditionally affluent.
Health and weight are related, but they are not always the same goal.
It can help to think about why weight loss matters to you personally. As a doctor, I often focus on weight loss to lower the risk of conditions like heart attack or stroke. For many people, that risk can feel abstract or distant. Your own reasons for wanting to lose weight might be different, and understanding them can make the process more meaningful.
A healthy weight is one where your body can function well in daily life and your risk of serious health problems, like heart attack or stroke, is lower.
The most effective weight management approach is the one that fits your life and does not add unnecessary health risks. A helpful starting principle is creating a daily calorie deficit—consuming slightly fewer calories than your body naturally uses each day. This balance is often estimated with your basal metabolic rate.
Your metabolic health can influence how many calories you burn at rest, but the general idea of maintaining a modest calorie deficit still applies.
Intermittent fasting can be effective if it helps you maintain a calorie deficit. There may also be other potential benefits beyond calorie reduction. You can read more about my thoughts on this here.