Health experts outline strategies for sustainable weight management

Effective weight management and long-term maintenance rely on sustainable lifestyle changes rather than extreme dieting. Key strategies include maintaining a modest caloric deficit of 300 to 500 calories per day to avoid slowing metabolism, and prioritizing nutrient-dense foods high in protein, fiber, and healthy fats to stabilize blood sugar.

Physical activity should combine cardio for immediate calorie burning with strength training to build muscle mass, which increases basal metabolic rate. Additionally, adequate sleep (7 to 8 hours) and hydration are critical, as sleep deprivation can increase cortisol and hunger hormones, leading to overeating.

Dr. Mirjana Pavlović Mavić, a specialist in internal oncology and clinical nutrition, explains the biological mechanism of weight gain through insulin. When consuming excessive ultra-processed foods and simple carbohydrates, insulin levels remain chronically high. This can lead to insulin resistance, where cells become less responsive to the hormone, preventing glucose from entering cells efficiently and causing it to remain in the bloodstream.