Best Way to Lose Excess Weight

Many people search for the best way to lose weight, but most fall into the trap of quick fixes that don't last. The truth is, real weight loss begins with a deep understanding of your body, not by following a magic formula you heard in a short online video. The path is a bit longer than it's marketed, but it's proven and far more sustainable.

What Dr. Abdullah Al-Munifi, a specialist in bariatric and laparoscopic surgery, offers is not just surgical intervention—it's a comprehensive approach that begins with a thorough patient assessment and ends with long-term follow-up. This article summarizes the most important things you need to know before you take any steps.

How to set a realistic weight loss goal

People often overlook the fact that the problem isn't a lack of willpower, but rather the absence of an achievable goal from the outset. When you set yourself an overly ambitious goal like "I want to lose 30 kilograms in two months," you're setting yourself up for failure before you even begin. The human body doesn't work that fast, and any drastic and rapid weight loss usually results in muscle loss, not fat loss.

A realistic goal is to lose between half a kilogram and one and a half kilograms per week, a figure supported by most specialized medical studies. This number may seem small, but it accumulates to make a real difference over six months. Most importantly, the body adapts better to this balanced rate.

The importance of setting a realistic weight loss goal

• Setting a realistic goal protects your body from losing the muscle mass you need for your daily life.
• Measurable goals give you a real sense of accomplishment that motivates you to persevere instead of giving up.
• Knowing the right starting point—such as your body mass index (BMI) and body fat percentage—makes your plan more precise and less haphazard.
• A realistic goal reduces the hormonal fluctuations caused by crash diets, which can lead to binge eating and relapses.
• Setting your goal in advance helps you choose the right approach: Will simple dietary changes suffice, or do you need specialized medical intervention?

One sentence sums it up: realistic goals are the difference between those who succeed and those who repeat the process every January.

Set short-term and long-term goals

The long-term goal is the big picture you want to achieve—perhaps losing 25 kilograms in a year. But this goal alone isn't enough; it's too far-fetched to seem hazy during tough times. That's where short-term goals come in—those small milestones that build your confidence and renew your motivation week after week.

The truth is, the best way to lose weight in the long run is to break the journey down into tangible milestones. For example, instead of thinking about "losing 20 kilos," think about "committing to 5,000 steps a day this week" or "eating an extra serving of vegetables every day." This shift in mindset transforms your relationship with the entire process from a painful stressor to a comfortable daily habit.

What's striking here is that people who write down their short-term goals are far more likely to stick to them than those who just keep them in their minds. Writing them down transforms the idea into a commitment. Try it for a week and you'll see the difference for yourself.

Also, don't forget that short-term goals encompass two aspects: nutrition and physical activity. Focusing on only one aspect slows progress and makes reaching the long-term goal more difficult than it needs to be.

How to lose weight without feeling hungry?

Have you ever wondered why you feel hungry even though you ate just two hours ago? The answer isn't just about the quantity of food you eat, but also its quality. Foods rich in protein and fiber slow digestion and keep you feeling full for longer, unlike refined sugars, which quickly spike insulin levels and then send you into a severe hunger pangs.

How can you lose weight without constantly battling hunger? The answer starts with restructuring your meals. Begin your main meal with a plate of leafy greens or a light soup; this fills part of your stomach before you reach for the higher-calorie options, reducing your overall food intake without feeling deprived.

Water is also an often-overlooked factor in the weight loss equation. Drinking a large glass of water twenty minutes before each meal significantly reduces food intake. The body sometimes confuses thirst with hunger, and distinguishing between them protects you from unnecessary extra meals.

As for good sleep, it's a factor most people on a weight loss journey overlook. Lack of sleep increases ghrelin, the hormone responsible for appetite, and decreases leptin, the hormone that signals satiety. This means that those who sleep less tend to eat more without realizing it. Seven hours of regular sleep isn't a luxury—it's an essential part of any successful weight loss strategy.

Are bariatric surgeries the best way to get rid of excess weight?

The short answer is: it depends on your specific situation. Bariatric surgery isn't the first option recommended for everyone, but it may be the most suitable choice for those with a body mass index (BMI) over 35, or those suffering from co-existing conditions such as type 2 diabetes, high blood pressure, and sleep apnea. In these cases, surgery not only provides weight loss but also addresses the underlying causes of these conditions.

Dr. Abdullah Al-Munifi, with his expertise in bariatric and laparoscopic surgery, always emphasizes that a thorough patient assessment is the first step before any surgical decision. Not everyone who is overweight needs surgery, and not everyone who needs surgery is suited to the same type. There is a difference between gastric sleeve surgery, gastric bypass, and gastric banding, and this difference has entirely different implications for the patient's quality of life.

The truth is that bariatric surgery is faster and more effective than any traditional program for treating morbid obesity. Studies indicate that patients who undergo bariatric surgery after conservative solutions fail are more successful in maintaining their weight loss over the years compared to those who rely on diet alone. However, true success depends on adherence to proper nutrition and post-operative follow-up programs.

What distinguishes Dr. Abdullah Al-Munifi's approach is the comprehensive follow-up after surgery. The patient is not left alone in the post-operative phase; rather, they receive a personalized nutrition plan and regular monitoring to ensure that the lost weight is not regained.