Losing weight – where to start? Discover Marta’s story

Slimming It doesn’t always start with a lack of motivation. Sometimes the problem is that, despite trying diet after diet, exercising and making sacrifices, it’s hard to see any results. The scales aren’t budging, your clothes still fit the same, and your enthusiasm is slowly fading. What should you do then? Where to start losing weight, so as not to repeat the same mistakes?

Marta, a 35-year-old manager, was all too familiar with this problem. She had tried various diets and exercise programmes, but she couldn’t maintain the results she was hoping for. Over time, she began to look for a different solution. She wanted to improve her figure and, at the same time, regain her sense of well-being.

After speaking to a friend who had undergone treatments at Wellclinic, she decided to look into the options available.

„I’d always thought that improving one’s figure required invasive procedures. It was only during the consultation that I learnt what methods I could consider and what I could realistically expect from them” – that’s how her change in attitude can be summed up.

Marta began to treat working on one’s figure as a process, rather than a short-term attempt to lose weight quickly. She combined changing her habits with careful consideration body-contouring treatments tailored to their needs.

Where should you start when trying to lose weight so you don’t lose motivation?

The first few weeks often determine whether you’ll be able to stick to your new habits. If your plan involves a complete overhaul of your diet, daily high-intensity workouts and giving up all your favourite foods, it can quickly become difficult to stick to.

Therefore healthy weight loss It’s worth starting with a few changes that you can stick to on a daily basis. It’s not about perfection. It’s the consistency that counts.

To begin with:

• Make sure you eat regular, balanced meals. Avoid restrictive diets that are difficult to stick to over the long term.
• Eat more vegetables and foods rich in fibre. They help you feel fuller and add variety to your diet.
• Make sure you get enough protein. Among other things, it is important for maintaining muscle mass whilst losing weight.
• Limit highly processed products, if they are often used as substitutes for proper meals.
• Drink enough water and make sure you get enough sleep.
• Choose a physical activity that you enjoy. Walking, cycling or swimming are a good place to start if you haven’t been doing much exercise so far.

If you’re not sure how to plan your meals, consult a dietitian. A well-balanced weight-loss plan It should take into account your state of health, lifestyle and individual needs.

Weight-loss treatments – when should you consider them?

Diet and physical activity help to reduce body weight, but they do not always solve every problem relating to body shape. After losing weight, localised fat deposits may remain, cellulite or skin flaccidity.

In such situations, you might consider body contouring treatments. However, it is important to bear one thing in mind: body-contouring treatments are not a substitute for weight loss and are not a method of treating obesity. Their purpose is to improve specific aspects of the body’s appearance, not to replace diet, exercise or treatment prescribed by a doctor.

Wellclinic offers treatments using a range of technologies, tailored to the patient’s needs and state of health. One of these is Tight Sculpting™.

Tight Sculpting™ – body contouring using a laser

Tight Sculpting™ This is a procedure that uses laser technology Nd:YAG i Er:YAG. Its aim is to act on the tissues in order to improve the appearance of selected areas of the body.

Whether the treatment can be carried out, the expected results and the number of sessions required depend on the individual’s circumstances. Before starting treatment, a specialist should assess the condition of the skin, the treatment area and the patient’s expectations.

One should not assume that a single visit will yield a specific weight loss or guarantee a lasting effect. Results may vary, and maintaining them also depends on what you do afterwards.

Treatments for cellulite and loss of skin firmness

Weight loss and the appearance of the skin These are two related but not identical issues. Losing weight does not always mean that the skin will become tighter. In some people, after losing weight, skin irregularities or localised loss of skin firmness.

Depending on the problem, you may wish to consider treatments involving, amongst other things, fbut radio, sound waves or shock wave. Each technology works differently, so the choice should be based on an assessment of the specific area and the aim of the treatment.

Before the treatment, it is worth asking a specialist about the possible effects, limitations, contraindications and the number of sessions. This makes it easier to assess whether a particular method meets your actual needs.

Physical activity whilst losing weight – how to get started?

You don’t have to spend several hours at the gym straight away. If you haven’t been exercising regularly before, start with some form of exercise that you can fit into your daily routine.

Good choices include walks, cycling, swimming or exercises at home. Over time, it is also worth considering strength training, which helps maintain muscle mass whilst losing weight.

Exercises for weight loss They should be tailored to your fitness level, abilities and state of health. They don’t have to be intense to become a valuable part of your daily routine. What matters more than a short burst of activity is whether you can manage to keep it up regularly.

If you have any chronic conditions, are experiencing pain, or have not been physically active for a long time, please consult a suitable specialist about your exercise plan.

How long does it take to lose weight, and when can you start to see the first results?

Effects of weight loss They do not occur at the same rate for everyone. They are influenced by factors such as starting body weight, diet, level of physical activity, sleep and general health. Initial changes in weight may also be due to fluctuations in the body’s water content, which is why a single measurement does not always reflect actual progress.

Healthy weight loss It takes time. Rather than expecting immediate results, it is worth observing changes over the long term. It may be helpful to take regular measurements of your body circumference, monitor your weight under similar conditions, and pay attention to how you feel.

It is not worth comparing your results with those of others. Everyone’s body reacts differently, and the pace of change depends on many factors. If you find your plan difficult to stick to or it is not delivering the expected results, it is worth discussing it with a dietitian or doctor.

Why does weight loss not always produce the expected results?

A lack of visible results, despite your best efforts, can be discouraging. However, it doesn’t always mean you’re not doing enough. On the weight-loss process It is influenced not only by diet and exercise, but also by certain medical conditions, medication, the quality of sleep and individual physiological factors. An overly restrictive diet, which leads to intense hunger and makes it difficult to maintain new habits, may also be a factor.

If your weight remains unchanged over a long period despite consistent efforts, it is worth looking into the cause rather than restricting your food intake even further. Consulting a specialist allows you to review your current plan and determine whether further tests or a change in approach are needed.

Effective weight loss It shouldn’t involve constantly battling your own body. The plan must be sustainable and tailored to your health situation.

How can you maintain the results of your weight loss and avoid the yo-yo effect?

Fast weight loss It may be tempting, but restrictive diets are often difficult to stick to. Once you return to your previous habits, your weight may increase again.

Therefore effective weight loss It should be based on changes that can be sustained even after the goal has been achieved. The following help to achieve this: regular meals, physical activity, getting enough sleep and taking a realistic approach to progress.

It is worth monitoring not only body weight, but also your well-being, fitness and body measurements. The scales do not always reflect all changes, and short-term fluctuations do not necessarily mean that there are no results.

If, despite the measures you have taken, your body weight does not change as expected, or if losing weight proves particularly difficult, it is worth consulting a doctor or a dietitian. Body weight is influenced not only by eating habits, but also by your state of health, any medication you are taking and other individual factors.

What can you do about loose skin after losing weight?

Losing weight does not always go hand in hand with improved skin firmness. Following significant weight loss, the following may occur: excess skin after weight loss, particularly on the stomach, arms, thighs or around the chin. The extent of these changes depends, amongst other things, on age, genetic factors, previous body weight and the length of time the skin was stretched.

It is worth ensuring an adequate intake of protein and taking part in regular physical activity, including strength training, as well as skincare that supports the skin’s protective barrier. These measures help to look after the body whilst slimming down, although they do not guarantee that loose skin will be completely tightened.

If the problem is obvious, you can consult a specialist to assess the options for improving its appearance. Skin-firming treatments following weight loss may be considered as a complement to treatment, depending on the condition of the skin and the practical feasibility of the method in question.

Weight loss with a personalised plan – discover what Wellclinic has to offer

There isn’t just one weight-loss plan, which will suit everyone. One person wants to reduce their waistline, whilst another wants to improve skin firmness after weight loss, whilst yet another needs help in organising her daily routine.

At Wellclinic, you can discuss your needs and find out what options are available. The team tailors the recommended procedures to the condition of your skin, the treatment area and your expectations. Before making a decision, it is worth discussing both the potential benefits and the limitations of each method.

Do you want to start losing weight and improve your figure? Book a consultation at Wellclinic in Warsaw, Gdańsk or Kraków. Speak to a specialist about your goal and find out which course of action would be best for your situation.

You don’t have to start by making radical changes to everything. Start with a plan that makes sense and that you can stick to consistently.

Sources:

1. CDC - "Steps to Losing Weight" - https://www.cdc.gov/healthy-weight-growth/losing-weight/ 
2. NHS - "Tips to Help You Lose Weight" - https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/tips-to-help-you-lose-weight/ 
3. NIDDK - "Eating and Physical Activity to Lose or Maintain Weight" - https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/eating-physical-activity 
4. CDC - "Physical Activity, Your Weight and Health" - https://www.cdc.gov/healthy-weight-growth/physical-activity/ 
5. CDC - "Tips for Keeping the Weight Off"- https://www.cdc.gov/healthy-weight-growth/losing-weight/keeping-it-off.html 
6. NICE - "Management of overweight and obesity: Physical activity and diet" - https://www.nice.org.uk/guidance/ng246/chapter/Physical-activity-and-diet 

Katarzyna Pawłowska – a journalist specialising in health and lifestyle topics. A graduate in Journalism from the University of Warsaw, she is passionate about creating expert content on health, beauty and longevity (the science of living longer).