The importance of losing weight has increased recently with the spread of obesity, which is almost classified as an epidemic in most societies for several reasons, the most important of which are: changing the lifestyle of individuals and their physical activity, or increasing the size of the food portion, or the presence of other hormonal and genetic reasons.
Maintaining a healthy weight and reducing excess weight is very important for preventing diseases and disorders that result from obesity, such as type 2 diabetes, strokes, and cancer.
In this article, we will talk about the importance and ways of losing weight, in addition to the specifications of a healthy diet to lose weight, and tips for losing weight.
The importance of losing weight
Losing excess weight and maintaining a healthy weight is of great importance, summarized in the following:
* Maintaining an outward appearance: People who maintain their ideal weight often look healthy and attractive.
* Enhance self-confidence: People who suffer from obesity usually feel uncomfortable with their appearance, and lack of self-confidence.
* Promote the health of the body: Maintaining a healthy weight contributes to the promotion of the health of the body, and the prevention of chronic diseases.
* Reducing the problem of sleep apnea.
* Strengthening the body: Where a healthy diet and exercise lead to strengthening the body, increasing its endurance, and physical fitness.
* Increased fertility: Losing weight and reaching a healthy weight increases the reproductive health of women.
Ways to lose weight
There are several foundations that can be relied upon when following any weight loss method, and these foundations are:
Calories and weight loss
No matter how varied the methods of weight loss and the diets designed for that, weight loss is based primarily on the body consuming fewer calories than it burns, and the amount of calories that a person must consume for this depends on several factors, including age, gender, and motor activity of the person, and others.
According to the US Department of Agriculture, the amount of calories that each person needs are as follows:
* The recommended amount of calories for males: Calories for males are distributed according to the age group as follows:
* The recommended amount of calories for females: Calories for females are distributed according to the age group as well as follows:(19-20) years: 2600 - 3000 calories.
(21-30) years: 2400-3000 calories.
(31 - 50) years: 2200 - 3000 calories.
51 years and older: 2000-2800 calories.
(19-30) years: 1800-2400 calories.
(31-50) years: 1800-2200 calories.
51 years and older: 1,600-2,200 calories.
Nutrients and weight loss
When following any weight loss program, it is very important to take into account that the body obtains adequate and healthy amounts of essential nutrients, and the healthy and acceptable proportions of these elements are distributed as follows:
Carbohydrates and weight loss: It is very important for the body to obtain carbohydrates at a rate ranging between (45-65%) of the total calories consumed by the body. Carbohydrates are found in fruits, vegetables, milk, legumes, and grains. It is always advised to stay away from refined ones (which have undergone many manufacturing processes) as they have lost their nutritional value, such as: table sugar, white flour, and pasta. It is recommended to consume whole grains, vegetables, and fruits rich in fiber.
Fat and weight loss: The body must obtain fat at a rate of between (20-35%) of the total calories consumed by the body. It is important to focus on sources of healthy fats such as avocados, olives and olive oil, fatty fish, nuts, chia seeds, and others. You should stay away from saturated and trans fats, such as: cream, butter, pizza, sweets, and other processed foods.
Protein and weight loss: The proportion of protein in a healthy weight loss diet should range between (10-35%) of the total calories consumed by the body. It is very important to focus on getting adequate quantities of it, as it is the most satiating food element, which maintains muscle mass and contributes to building it. Among the most important sources of it are chicken, meat (which it is preferable to eat low-fat), eggs, fish, and seafood. It is also found in vegetable sources such as legumes, and some grains.
BMI greater than or equal to 18.5 and less than 25 => within normal weight
BMI more than or equal to 25 and less than 30 => above normal weight
BMI greater than or equal to 30 and less than 35 => first degree (moderate) obesity
BMI greater than or equal to 35 and less than 40 => Class II (moderate) obesity
BMI greater than or equal to 40 => third degree (excessive) obesity
Exercising and losing weight
To increase the activity of the body and exercise a key role in increasing the burning of calories, and thus weight loss. It is often not useful to follow a diet to lose weight without exercising.
All adults are advised to do at least 30 minutes of moderate-intensity exercise a day, at least five days a week, to maintain a healthy weight. As for those who suffer from obesity and want to lose weight, it is recommended to increase their activity to (60-90) minutes a day, at least five days a week, and to diversify between different types of exercise.
As for the types of exercise, they are:
Aerobic exercises that stimulate metabolism and burn fat, such as walking, jogging, cycling, and swimming.
Anaerobic exercises aim to build and maintain muscle mass, and increase the body's burning of calories even at rest. The most important examples are weightlifting, sprinting, jumping rope, and high intensity interval training.
A combination of these exercises must be practiced to achieve optimal and stable weight loss, and to maintain a healthy and fit body.
Healthy diet for weight loss
There are many popular diets for weight loss, most of which are based on reducing one of the basic nutrients, or reducing the amount of calories to a large extent, and the most important of these diets circulated among people:- Low-fat diet, the most popular diet since ancient times.
- Low-carb, high-fat diets, such as the Atkins diet, the keto diet, and the paleo diet.
- Diets low in carbohydrates and high in fat and protein, such as the Dukan Diet.
- Intermittent fasting diet.
- Vegetarian diet.
These types are not suitable for all people, and it is very difficult to adhere to them for a long time, and they all cause rapid weight loss, which is not considered successful most of the time, as once a person returns to his normal life system he will return to gain all the weight he lost when followed. Among the most important risks of rapid weight loss (such as weight loss programs in a week):
- Loss of muscle mass.
- Slowing the rate of metabolism or metabolism in the body.
- Having a deficiency in some nutrients that this diet excludes, which may cause fatigue, hair loss, weak immunity, and weak bones.
- Gallstones sometimes form, especially when you follow a diet that is very low in fat.
- Diarrhea or constipation.
- Dehydration.
Therefore, it is very important to follow a healthy and balanced diet to lose weight, which contains all the nutrients, and under the supervision of a nutritionist that takes into account the person's needs and life circumstances. The characteristics of a healthy diet are:
- Avoid foods and drinks that contain large amounts of sugar, such as sweets, chocolate, biscuits, cakes, etc.
- Increase the intake of foods that contain fiber in large quantities, such as whole grains, legumes, vegetables, and fruits, as they enhance the feeling of satiety.
- Eat 5 servings daily of vegetables and fruits, and take them as an alternative to snacks that are high in fat and calories.
- Allocating one third of the meal to carbohydrates and not depriving the body of them, preferably consuming whole grains and avoiding refined and processed foods.
- Choose low-fat foods, such as drinking low-fat milk instead of whole, choosing lean meats, and grilling foods instead of frying them.
- Avoid prepared and processed foods, and prepare food at home if possible.
- Eat 3 main meals and 2 snacks a day and avoid skipping any meal, as this will expose the person to a feeling of hunger, and focus on eating breakfast.
- Avoid salty foods and reduce salt in food.
- Eat two servings of fish a week, to provide the body with useful fats and nutrients.
Weight loss tips
You can also follow the following tips for healthy weight loss:
* Drinking a lot of water: Drinking sufficient quantities of water contributes to increasing the metabolic rate and burning the body for more calories, and water can be drunk before meals to fill the stomach before starting the meal, thus reducing the amount of food eaten.
* Eating eggs: Eggs is one of the best sources of protein, and eating it for breakfast can enhance the feeling of satiety throughout the day, reduce the amount of calories consumed, and thus lose weight.
* Drinking coffee: coffee contains many antioxidants and beneficial compounds, and it can increase the speed of metabolic processes by (3-11)%, and the body's burning of fat by (10-29)%. But it is very important not to add sugar or any kind of sweetener to it.
* Use small plates: Eating on smaller plates can automatically reduce the amount of food a person eats, and thus reduce the amount of calories consumed.
* Putting healthy snacks on hand: Keeping healthy snacks on hand usually encourages eating and keeps you from feeling hungry.
* Eat spicy food: Hot peppers contain a powerful antioxidant called capsaicin, which reduces appetite and speeds up metabolism.
* Eat slowly: Slow chewing of food contributes to an increase in the body's production of hormones associated with weight loss, and this is also associated with reducing the amount of food eaten.
* Getting enough sleep: Adequate and restful sleep is directly related to promoting weight loss, as lack of sleep is one of the main obesity risk factors.
* Avoid distractions while eating: Watching TV or using a cell phone usually distracts a person while eating, and makes him unaware of how much he is eating.
References
Dr Jacqueline Payne. Weight Reduction. Retrieved on the 23rd of June 2021, from:https://patient.info/healthy-living/weight-loss-weight-reduction#nav-3
Christian Nordqvist. How can I lose weight? Retrieved on the 23rd of June 2021, from:
https://www.medicalnewstoday.com/articles/215100.php
Gavin Van De Walle. The Best Macronutrient Ratio for Weight Loss. Retrieved on the 23rd of June 2021, from:
https://www.healthline.com/nutrition/best-macronutrient-ratio
Ryan Raman. Is It Bad to Lose Weight Too Quickly? Retrieved on the 23rd of June 2021, from:
https://www.healthline.com/nutrition/losing-weight-too-fast
Kris Gunnars. 26 Weight Loss Tips That Are Actually Evidence-Based. Retrieved on the 23rd of June 2021, from:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips
Medlineplus. Weight loss - unintentional. Retrieved on the 23rd of June 2021, from:
https://medlineplus.gov/ency/article/003107.htm