How do you create a healthy weight-loss plan?
Build a sustainable plan by tracking daily habits, setting safe goals, and managing weight-loss plateaus with appropriate health support.
Short answer
First observe your eating, hunger, movement, sleep, and stress for several days, then create meal and activity habits you can maintain. If weight loss stalls, review your records, sleep, portions, and activity instead of severely restricting food; if the plateau continues, arrange an appointment with a dietitian or doctor through MHRS.
What you need
Step by step
Record your starting point
For several days, record what you eat, when you feel hungry, your movement, sleep, and stress in your phone or notebook. These notes help show that weight changes are not explained only by willpower or one food. Share the record with a health professional to confirm an appropriate goal for your situation.
Review your health history
Check the “My Health Information,” “My Visits,” and “My Test Results” sections in e-Nabız to gather previous diagnoses, medicines, and test details. If you are pregnant, breastfeeding, living with a chronic condition, taking regular medication, or experiencing disordered eating, do not make the plan more restrictive on your own. Leave the necessary assessment to a doctor and dietitian.
Book an appointment
In the MHRS app or at mhrs.gov.tr, open “Book an Appointment,” select your province and hospital, and search for an appropriate clinic. Choose “Nutrition and Diet” or a similar clinic listed by the institution, then confirm the appointment details. Clinic names may differ, so verify the current option shown in MHRS.
Set up your meals
At each main meal, aim for a balance of vegetables or fruit, a protein source, a high-fiber carbohydrate, and water, using foods you enjoy and can afford. Eat slowly while noticing hunger and fullness, and reduce automatic snacking in front of screens. Ask a dietitian to set any calorie target or specific dietary restriction you may need.
Create an activity routine
Add short walks, stair use, or strength exercises you can do at home, and choose an intensity you can sustain. At first, track consistency rather than performance; stop if you develop pain, dizziness, or shortness of breath. If you have a heart, joint, or other health problem, ask a health professional which activities are suitable.
Track progress consistently
Follow weight, waist circumference, energy, sleep, and how your clothes fit instead of relying on one measure alone. Take measurements under similar conditions and do not treat daily fluctuations as a reason to change the plan. Review your records regularly, including the plan’s effects on hunger, fatigue, and social life.
Investigate a plateau
When weight change stops, first review portion sizes, liquid calories, weekend habits, sleep, and daily movement. Rather than skipping meals, restricting severely, or using intense exercise as compensation, adjust one habit gradually. If the pause continues, seek advice from a doctor or dietitian through MHRS.
Revise the plan
After receiving health advice, follow the recommended nutrition, activity, or testing plan in writing and report any practical difficulties clearly. Check “My Visits” and “My Test Results” in e-Nabız for information uploaded by the institution. Ask the relevant hospital or health facility to verify any result or report that does not appear.
Tips
Watch out
Rapid-loss promises, prolonged fasting, vomiting, and compensatory exercise can create serious health risks. Stop the plan and contact a health facility if you experience dizziness, fainting, palpitations, severe weakness, uncontrolled eating behavior, or rapid unexplained weight change. Do not change your medicines without medical advice.
Frequently asked questions
+Should I see a doctor before starting a weight-loss plan?
You need medical assessment first if you have a chronic condition, take regular medication, are pregnant or breastfeeding, have disordered eating, or have unexplained weight changes. In other situations, dietitian support can still help you build a sustainable plan.
+Should I eat less during a weight-loss plateau?
No, automatically restricting food further is not the right response. Review your records, portions, liquid calories, sleep, and activity first; if the plateau continues, reassess the plan with a dietitian or doctor.
+How can I find a dietitian appointment through MHRS?
Open “Book an Appointment” in the MHRS app or at mhrs.gov.tr, then select your province and hospital. Search the institution’s current clinic list for “Nutrition and Diet” or a similar name, and contact the hospital if no suitable option appears.
+How can e-Nabız help during weight loss?
The “My Health Information,” “My Visits,” and “My Test Results” sections can help you organize your health history and uploaded records. Ask the relevant health facility to verify information that is missing or appears incorrect.
Sources and verification
Official pages for this process
Last verified: September 23, 2026. tell us.
This content is for information only; for official procedures the relevant institution’s current announcements take precedence. Details: disclaimer.