healthy weight loss per week for obese - by dr.sanaz

healthy weight loss per week for obese

Table of Contents

There are many strategies to lose weight, but knowing which ones are healthy and which work is challenging، Especially when we have chronic obesity. Here there is a list of simple tips for you in several sections with which you can lose weight per week correctly and healthily:

  1. how to eat
  2. cooking diet tips
  3. shopping tips
  4. food selection
  5. and motivational and exercise tips to help you lose weight gradually.
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healthy weight loss tips on how to eat

  • 1. Divide the meals.

Small meals mean the work of the digestive system becomes easier to process food. Hence, the process of food digestion and body metabolism becomes faster.

  • 2. Before each meal, Drink a glass of water.

Various research has shown that drinking water before a meal helps you get fewer calories in that meal, which ultimately leads to weight loss. This is because water makes you feel full, so you don’t need more food to feel complete. There is no harm in choosing water as a drink; it is much better than sugary drinks with nothing but calories.


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  • 3. Chew food well.

Chewing food well is very important because it helps the body’s digestive system process food more efficiently. Less work for the digestive system means more nutrients are absorbed into the body.

  • 4. Eat dinner before 8 o’clock.

 It would help if you ate two to three hours before bed. When you sleep, your entire body relaxes, including your digestive system. To get the most out of your food, you need the most power of the digestive system!


  • 5. Avoid sugary drinking;

These drinks have empty calories and only increase caffeine. In addition to being useless, these drinks also destroy the properties of the food you eat next to them. In the long run, they also damage the bone structure.


  • 6. Before starting to eat, put away the rest of the food;

This way, after you finish your meal, you will not be tempted to eat more! The body needs some time to understand that it is full, so give it this time.

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  • 7. Every morning, drink a glass of water with lemon.

Lemons are rich in pectin fiber, which fights hunger cravings.

  • 8. Eat meals between 300 and 400 calories.

Small but frequent meals will help you lose weight better than three high-calorie meals. A smaller meal allows the body to absorb more nutrients.

calories in fruites
  • 9. Eat at home.

Eating at home ensures that you know what you are eating and that you have control over the nutrients and calories of the food. Also, homemade food is much cheaper than restaurant food, so this is a win-win for you.

  • 10. When you are full, stop eating.

When you feel full, but there is still some food in your dish, you should not consider yourself obliged to finish the food! You are no longer that young child. If you feel you have taken what you need from the food, save the rest for the next meal.

  • 11. Make salad your appetizer

Salad contains fresh and nutritious ingredients that help the body look much better than fries as an appetizer.

  • Give yourself a little rest between meals.

Not only does chewing well and patiently buy time for the brain, but resting between meals also helps. If you still feel hungry after a break, it’s okay to keep eating again. But if your stomach says it’s enough, stop eating and save the rest for later.

  • 12. Eat breakfast in the first half hour of waking up.

The body’s metabolism is at its highest speed in the first half hour of waking up.

Dr.sanaz health and beauty magazine
  •  13. Eat in front of the mirror.

 Looking at the mirror reminds you to lose weight and eat less. It also causes you to reduce a third of your food.

  • 14. Don’t listen to music while eating.

 The faster the rhythm of the music at the dinner table, the faster your eating will be. Try to use soft music.

  • 15. Do not eat on a plate with the wrong color.

If the color of the scale is the same as the color of the food inside, it will increase the amount of food eaten, and the volume of food will increase.

  • 16. It is forbidden to eat in front of the TV.

 When you watch TV, you do not focus on eating; you put a lot of food into your body and get fat.

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  • 17. Don’t put the food in a big dish.

By doing this, everyone may eat several times. Still, if you put the amount of food everyone needs in the kitchen, and fewer calories will be saved.

  • 18. Do not fill your plate.

 Fill up about 25% of your plate at each meal to get fewer calories with less food and stay slim.

  • 19. Eat three spoons less in each meal.

Don’t reduce the amount of your food all at once, so you feel disappointed but try to minimize the amount of your food each time so that you can accept it little by little.

  • 20. Have a variety of food.

Single-food diets make you feel weak and hungry and have more desire to eat.


  • 21. Eat in a small dish

People who eat in a large dish eat 16% more than others, and the weight loss process is delayed.

Eat Healthy
Oily skin care routine in winter - by dr.sanaz
Oily skin care routine in winter - by dr.sanaz
Oily skin care routine in winter - by dr.sanaz
Oily skin care routine in winter - by dr.sanaz
  • 22.  Eat at certain times.

This will put you on the right nutrition path, your body’s metabolism will be adjusted, and you will get fit more easily.

  •  23. Be sure to eat all meals.

 By doing this, you will need more food and eat more than before, and you may even make unhealthy choices. 25- Eat foods that contain water

  • 24. Eat foods with a lot of water

(soup, cucumber, salad) with low calories to make you feel full and eat less of the leading food.

  •  25. Eat a snack between lunch and dinner.

Eating a healthy snack (bread and cheese, milk, and biscuits) in the middle of the afternoon (around 3 o’clock) will keep you full of energy until dinner time. You don’t have to control your hunger. Shop at the sweet shop on your way.

  • 26. Look at your body while eating.

Instead of constantly looking at your food plate, take a look at your body to avoid storing extra calories in your body.

  • 27. Reduce your eating speed.

 When you eat slowly, you save 70 calories, which reduces by one kilo per month.

Healthy Plate
  • 28. Divide your plate with healthy foods.

 Fill one half with proteins such as chicken, fish, and low-fat red meat, and fill the other half with whole grains rich in fibre such as brown rice to feel Don’t be hungry and stay full.


  • 29. Only finish some things.

 Always try to keep 3 – 4 bites of food intact to reduce some of the calories in your food each time.


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How many kg can an obese person lose in a week?

The weight an obese person can safely lose in a week depends on several factors, including their current weight, health status, and how much weight they need to lose overall. Generally, it is recommended that an obese person loses no more than 0.5 to 1 kilogram per week to warrant that the weight loss is sustainable and safe

Extreme weight loss diets or excessive exercise routines can harm and lead to other health problems.

It is also essential to remember that weight loss should not be the only goal when trying to improve your health. Regular exercise, a diet which is balanced, and a healthy lifestyle can help improve overall health and longevity, even if you do not significantly lose weight.

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Can an obese person lose 5kg a week?

It is not recommended that an obese person loses 5 kilograms per week, as rapid weight loss may be harmful and unsustainable. Losing weight too quickly can cause excessive stress on the body and lead to complications such as dehydration, nutrient deficiencies, and an increased risk of gallstones.

The safe and most sustainable way to lose weight is by permanently changing your diet and lifestyle. A healthcare professional like a dietitian can help you improve a personalized weight loss plan that considers your health status and individualized needs. A healthy weight loss is 0.5 to 1 kilogram per week.

Weight loss should be considered a long-term journey and not a quick fix. A steady weight loss plan should focus on establishing healthy habits such as eating a balanced diet, exercising regularly, and getting enough sleep. This approach will help keep your weight off and achieve long-term health benefits.

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What disease is most associated with obesity?

Obesity can lead to or exacerbate several severe health conditions, including:

  • Type 2 diabetes:

Obesity is a significant risk factor for type 2 diabetes, and obesity and diabetes are often seen together.

  • Heart disease

Obesity can increase the risk of heart disease, high blood pressure, and high cholesterol.

  • Stroke

Obesity can lead to an increased risk of stroke, especially among younger people.

  • Chronic kidney disease

Obesity can increase the risk of developing chronic kidney disease, a leading cause of end-stage renal disease.

Related: “What Is A Stent For Kidney Stones?

  • Cancer

Obesity has been connected to an increased risk of several types of cancers, like breast, colon, endometrial, and esophageal cancer.

Related: “The Newest Guideline To Basal Cell Carcinoma In 2023

  • Asthma

Obesity can worsen asthma symptoms and reduce the effectiveness of treatments.

Related: “How To Treat COPD Symptoms?

  •  Osteoarthritis

Obesity is a significant risk factor for developing osteoarthritis, particularly in the weight-bearing joints such as the knees, hips, and back.

  • Fatty liver disease

Obesity is a risk factor for developing non-alcoholic fatty liver disease, which can progress to cirrhosis and liver cancer.

  • Sleep apnea

Obesity increases the risk of developing sleep apnea. This chronic condition causes breathing to stop and start repeatedly during sleep.

In addition to these conditions, obesity is also associated with social and emotional problems, such as discrimination, anxiety, and depression.

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Obesity is a significant disease that is the root of many other severe diseases.
Healthy weight loss is one of the biggest concerns of obese people, and by following the points emphasized in this article and a regular diet plan, you can achieve a balanced weight and enjoy its health and beauty.

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Author and specialist

Dr. Majid Zahrabi,


  • Board Certified Neurosurgeon
  • DHA certificate holder
  • Plantation certificate holder, France
  • Certified holder of Discogol, France
  • A pioneer in the non-surgical treatment of disc herniation in the Middle East and CIS countries.
  • Under the training and coaching of Professor Jacques Theron (founder of Discogel Therapy) since 2008
  • More than 400 successful cervical and 1300 lumbar discogel injections
  • Trained and certified several neurosurgeons and spine surgeons in the Middle East and CIS countries for the treatment of Discogel
  • Strong belief in patient-centered care planning and participation
  • Neurosurgeon and spine surgeon at Imam Khomeini and Amir Mazandarani Hospital, Sari, Iran, with more than 430 surgeries annually, 2000-2011
  • Neurosurgeon and spine surgeon at Farmaniyeh, Nikan and Yas Sepid Hospital, Tehran, Iran, with more than 400 surgeries annually, 2011-2012
  • Neurosurgeon at Iranian Hospital, Dubai, 2022-2023
  • Since 2015, he has been working as a reference doctor for the treatment of intervertebral disc herniation with Discogel and has trained many doctors of spine-related specialties in various countries of the Middle East and CIS in person/practically and online.



  • Individual training sessions under the direct supervision of Professor Jacques Theron in Discogel treatment, 2008-2020
  • Training sessions under the supervision of Professor Thierry Boye on spinal implants, 2007
  • Participation and presentation in several national and international medical and neuro-spinal conferences
  • Board certificate by Iran Neurosurgery Board, 2001
  • Neurosurgery assistant training course, Isfahan University of Medical Sciences, Isfahan, Iran, 1996-2001 (In 2001, he graduated from Isfahan University of Medical Sciences with the first rank in the country.
  • His thesis the titled:The Application of human amniotic membrane in repair of dura matter in dogs.” ( It was happening for the first time in the world. )
  • General medical education, Tabriz University of Medical Sciences, Tabriz, Iran, 1984-1993


Published books:

  • CT scan of the brain for doctors
  • Etiology and treatment of painful spine disorders
  • Atlas of diagnosis, prevention, and treatment of spine disorders
  • The most common mistakes in the treatment of spinal disorders
  • Reading brain CT scan in simple language (3rd place in the book of the year)
  • Treatment of head and spine injuries

Publications and articles:

  • Bacteriostatic and bactericidal effects of DISCOGEL® (https://www.researchgate.net/)
  • Muscle recovery, reduction of pain, and improvement of movement strategies in patients with lumbar discopathy after injection of Discogel.
  • The article on the initial results of the treatment of intervertebral disc herniation with discogel injection, which won the second-best poster rank at the Pan Arab International Congress of Interventional Radiology (March 14-16, 2015) and was accepted for presentation at the Chicago Pain Congress.
  • The use of human amniotic membrane in dura mater repair in dogs, a study for the first time in the world.



  • Annual Congress of Physiotherapists of Iran, 2019
  • Chicago International Pain Congress, 2019
  • Iran International Pain Management Congress, 2018
  • Annual Congress of Physiotherapists of Iran, 2018
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Armenia for orthopedic specialists and neurosurgeons, 2017
  • First Live Workshop and Seminar on Minimally Invasive Disc Therapy (DISCON), 2017
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Azerbaijan for orthopedic specialists and neurosurgeons, 2016
  • Seminar of Iranian official managers, 2016
  • Presentation of Discogel as an innovative solution for the treatment of spinal disc herniation in Tajikistan for orthopedic specialists and neurosurgeons, 2016
  • International Neurological Intervention Congress in Iran, 2014
  • Educational seminar for nurses on treatment approaches for head and spine trauma, 2014
  • Educational seminar for general practitioners on treatment approaches for head and spine trauma, 2014
  • Speech at the Retraining Seminar for General Practitioners and Specialists in Dubai (Discon) in 2017
  • Speech in the internal retraining courses of Irani Hospital, Dubai
  • Holding lecture sessions and practical workshops on the treatment of intervertebral disc herniation with discogel injection in Azerbaijan, Tajikistan, Ukraine, Oman, and Armenia during the years 2015 to 2021.
  • Giving a lecture and holding a practical workshop for neurosurgeons in Vietnam at Ho Chi Minh City University in 2023

Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.