Healthy Weight Loss

Maira Ahsan Adipose Tissue Anorexia BMR Body Mass Index BodyWeight Bulimia Health Complications Healthy Weight Loss Obesity Overwight Weight Loss Weight Management

Bodyweight is defined as: “The amount of energy taken in as food and the amount of energy consumption in whole day activities’’. Weight loss is the key therapy for Obesity.

Weight loss implies a lessening of the whole body mass followed by a mean loss of fluid, body fat (adipose tissue), or lean mass, based on medicine, health, or physical fitness.

Types of Weight Loss


Body can lose weight in two ways
1- Intentionally
2- Unintentionally

Intentional Weight Loss:
Intentional weight loss is defined as the entire body mass loss to improve fitness and health. It is a healthy way to lose weight.

Unintentional Weight Loss:
Unintentional weight loss is defined as the loss of body fats, body fluids, and muscle withering. It is a harmful way of losing weight.
 
What Factors Contribute to a Healthy Weight?

Many factors can contribute to a person’s weight. These factors include
• Environment
• Family history and genetics
• Body metabolism
• Behavior or eating habits and Energy Balance

Maintenance of healthy weight needs energy balance. You can keep a healthy weight if you are:

• Following a healthy diet
• Overweight or obese, reduce your daily intake by limiting calories for weight loss
• Physically active

Ways to Lose Weight in a Healthy Way

Following are some ways to lose weight that aim is to lessen your hunger, help in fast weight
loss, and enhance your metabolic health are:

  1. Drink Plenty of Water
  2. Drink Green Tea and black coffee
  3. Effort Sporadic Fasting
  4. Limit Sugar intake
  5. Use Portion Control or Count Calories
  6. Work Out Aerobic Exercise and lift weights
  7. Eat Fiber-rich foods
  8. Eat More Vegetables and Fruits
  9. Get Good sleep and stress less
  10. Reduce and limit alcohol use
  11. Choose a low-carb diet and eat real food
  12. Eat Only when feel hungry
  13. Be active and measure your progress
  14. Attain optimal ketosis
  15. Schedule your meals

Goals of Weight Loss and Management:

The preliminary goal of weight loss therapy is to reduce body weight by roughly 10 percent from the starting point. If this goal is reached, further weight loss can be tried.

Strategies for Weight Loss and Weight Maintenance:

For a weight loss program, a patient may select a diet of 1,000 to 1,200 kcal/day for women and 1,200 to 1,500 kcal/day for men. For an acceptable weight loss, plummeting dietary fat along with lowering dietary carbohydrates usually will be required to generate the caloric shortfall.
When fat intake is reduced, primacy should be given to reducing saturated fat to improve the lowering of LDL cholesterol levels.


Physical Activity:
An increase in the intensity of physical activity is important for weight loss therapy. Mostly, weight loss happens by reducing caloric intake. Persistent physical activity is most effective in the deterrence of weight regain. Additionally, it has several advantages in lowering cardiovascular and diabetes dangers. Initially, the intensity of exercise should be slow for most obese patients and it should be increased progressively. The exercise can be done all at one time
or spasmodically over the day. The patient can start their physical activity by walking 30 minutes for 3 days a week and can build up to 45 minutes of more deep walking at least 5 days a week.
All adults should schedule a weekly workout plan. Over time, the patient may involve in more laborious activities, depends on making progress and functional capability.


Health effects
Obesity raises health threats including diabetes, cancer, cardiovascular disease, high blood pressure, and non-alcoholic fatty liver disease, etc. Treatment of obesity by weight loss therapy reduces these consequences.

Conclusions

Maintenance of a healthy weight is significant for overall health. It can help in preventing and controlling many diseases and illnesses. Overweight or obese patients are at a higher risk of emerging serious health complications including heart disease, high blood pressure, type 2 diabetes, Stomach disorders, gallstones, breathing problems, and a variety of cancers.
Maintenance of a healthy weight is significant as it helps in lowering the risk of these complications.

References: 
https://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/



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