Excess weight can have very diverse origins. In fact, neuroendocrine, genetic, metabolic and psychological factors, among others, may all play a role. Contrary to common belief, not everything depends on diet. Lifestyle, physical activity, psychological profile and sleep quality, among other aspects, are also important in this context.
That said, when focusing on diet, it is known that there are certain key factors in eating habits that can help prevent or at least improve excess weight.
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Dietary guidelines to help prevent overweight and obesity
Eating slowly in an appropriate environment
The speed at which we eat influences digestion and the feeling of satiety. Digestion begins in the mouth with chewing and the mixing of food with saliva. If eating is too fast, it may lead to poorer digestion and reduced satiety, which in turn affects appetite. For this reason, eating slowly and in a calm environment is important.
Maintaining regular meal times
Meal timing is another key factor and should be regular and adapted to each individual’s needs. Regular schedules help prevent excessive hunger between meals, facilitate digestion and allow the body to adapt to a consistent eating routine.
Having a light dinner before 9 p.m.
Dinner precedes nighttime rest and should therefore be light, easy to digest and balanced. It is recommended to include vegetables, fish, eggs or lean meats, as well as fruit or low-fat dairy products. Ideally, dinner should be eaten at least two hours before going to bed. Going to sleep with a strong feeling of hunger is not advisable.
Including vegetables in every meal
Vegetables are a source of vitamins, minerals and fibre that support overall health. Fibre also helps increase satiety and contributes to regulating glucose and cholesterol levels, among other functions. It is recommended to include fruit or vegetables in every meal. Five servings per day are advised, and in the case of fruit, it is preferable to consume it whole rather than as juice or smoothies.
Limiting foods high in sugar, saturated fat and salt
It is important to minimise the consumption of foods rich in sugars, saturated or trans fats, and salt. These include processed meats, pastries, biscuits, high-fat cheeses, creamy ice creams, foie gras, fatty meats and sausages. In other words, it is advisable to avoid foods with high energy density as much as possible.
Avoiding excessive intake of ultra-processed foods
Studies show that an inappropriate consumption of ultra-processed foods (such as salty snacks, ready meals, sugary drinks, biscuits and industrial baked goods) is associated with negative health effects and promotes overweight. Whenever possible, it is preferable to choose fresh foods such as fruit, vegetables, nuts, meat, fish or eggs.
Opting for simple cooking methods
Cooking methods are also important. It is best to opt for simple techniques such as boiling, grilling or steaming. These methods are more digestible, more nutritious and require less fat. It is also important to be moderate with added fats, even when using olive oil or other oils.
Paying attention to extra intakes
It is important to avoid snacking between meals and unnecessary “extras”. These are often consumed out of habit rather than real hunger. It is preferable to include a planned snack mid-morning or mid-afternoon. Having a snack can be particularly helpful if dinner is late.
Moderation during the weekend
In many cases, the weekend — which can effectively extend to nearly three days — has a significant impact on excess weight. Meals outside the usual routine, especially restaurant meals and social occasions, are often underestimated.
Considering alcohol intake
Alcoholic beverages provide a significant amount of energy and, when consumed in excess, may lead to important health issues. The higher the alcohol content, the greater the energy intake. It is also worth noting that women generally tolerate alcohol less well than men.
Getting used to finishing meals without feeling overly full
It is important to develop the habit of finishing a meal without hunger, but also without reaching a feeling of fullness or heaviness, which usually indicates excessive intake.
Managing stress and excessive appetite
Excessive stress has many negative effects on the body, including a possible increase in appetite and overeating. It is important to manage stress and anxiety and to try to remain calm, especially during meals.
Water as the main beverage
Water does not cause weight loss, but it is the healthiest and lightest beverage. It contains 0 kcal and should be the main source of hydration. Water is preferable to any “light” or diet drinks.
Why is a comprehensive approach important?
Overweight and obesity are complex, multifactorial conditions in which many factors are involved. For this reason, in addition to diet, it is also important to consider rest, physical activity, emotional wellbeing and each person’s individual context. Improvements in habits tend to yield better results when approached in a realistic, gradual and personalised way.
At Eugin, we understand that overall wellbeing is also an essential part of reproductive care. If you are considering starting a fertility treatment, taking this step with comprehensive medical support can make a meaningful difference. Our team will help you assess your situation on a personalised basis and work on the habits that may support your health and your journey towards pregnancy. You can contact us for an initial consultation and begin your process with the support of specialists in assisted reproduction.
Written by Dr Magda Carlas, physician and specialist in Dietetics and Nutrition at Eugin
Key ideas to remember
To prevent or improve overweight, the following may help:
- Eat slowly and in a calm environment
- Maintain regular meal times
- Have light dinners with enough time before bedtime
- Include fruit and vegetables daily
- Reduce ultra-processed foods and those high in sugar, salt and saturated fats
- Prioritise simple cooking methods such as grilling, steaming or boiling
- Avoid habitual snacking
- Be mindful of weekend excesses
- Moderate alcohol consumption
- Manage stress and prioritise water as the main beverage
