Health experts around the world see obesity as a serious disease epidemic. Each year, at least 2.8 million people die from complications associated with being overweight. The Centers for Disease Control and Prevention (CDC) indicate, obesity currently affects more than one in 3 people in the United States or 36.5 percent of adults in the United States.
Health risks of being overweight include:
- High risk of developing diabetes
- Brain attack.
- Certain types of cancer.
Why lose weight?
There are many reasons for losing weight, including:
Appearance: People may think that if they lose their extra weight, they will look more attractive and healthier.
Confidence and physical image: People who are overweight or obese may feel uncomfortable with their outlook.
Public health: Maintaining an ideal weight can help promote overall health and prevent diseases such as type 2 diabetes.
Feeling certain conditions: symptoms of sleep apnea or type 2 diabetes, for example, may improve or disappear when a person loses extra pounds.
Fitness: A weight loss program that includes exercise can make a person feel more fit, with more energy and endurance.
Sports competitions: In some sports, such as football, an individual may seek to control his weight so that he can stay in the current weight category for his favorite exercise.
Fertility: Fertility treatment in obese women and PCOS appears to be more effective if they lose some weight before treatment.
Diet food
Many diet plans offer many methods of losing weight. Most doctors and dietitians also agree that the best weight loss methods tend to combine a slimming diet with some physical activity, especially in the long run.
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Calories
The calorie number that a person needs depends on their age, gender, and level of daily physical activity. The number of calories you need to lose weight also depends on several factors, including how much you want to lose weight and how fast you want to lose it.
Also read: Does the Mediterranean diet help lose weight?
Below are the daily caloric requirements for men and women, according to the USDA.
Male recommended daily calorie intake
From 19 to 20 years old
- Stable calories: 2,600 calories.
- Moderate Caloric Activity: 2,800 calories.
- Active Calories: 3000 calories.
From 21 to 30 years old
- Stable calories: 2,400 calories.
- Moderate Calories: 2,600 to 2,800 calories.
- Active Calories: 3000 calories.
From 31 to 50 years old
- Stable Calories: 2200 to 2,400 calories.
- Moderate Calories: 2,400 to 2,600 calories.
- Active Calories: 2800 to 3000 calories.
From the age of 51 and over
- Stable calories: 2000 to 2,200 calories.
- Moderate Calories: 2200 to 2,400 calories.
- Active Calories: 2,400 to 2,800 calories.
Daily recommended calorie consumption for women
From 19 to 30 years old
- Stable Calories: 1800 to 2000 calories.
- Moderate Calories: 2000 to 2,200 calories.
- Active Calories: 2,400 calories.
From 31 to 50 years old
- Stable calories: 1,800 calories.
- Moderate Calories: 2,400 to 2,600 calories.
- Active Calories: 2,200 calories.
From the age of 51 and over
- Stable calories: 1,600 calories.
- Moderate Calories: 1,800 calories.
- Active Calories: 2000 to 2,200 calories.
If you want to lose weight, you should consume fewer calories than the above amounts. The more calories you consume, the faster you lose weight. However, it is important to follow a healthy, balanced diet in order not to get sick or lose lean tissue (muscles). Ideally, you should check with your dietician, dietitian, or physician before following any diet.
In some diets, people consume 1,200 calories a day if they are female and 1500 if they are male. However, do not attempt to do this on your initiative without the supervision of a specialist This is because you need to ensure that the percentage of carbohydrates, protein, and fats you eat is appropriate for your health. Where recommendations for reducing carbohydrate intake vary from 20 to 60 percent for weight loss.
Regardless of calories, malnutrition can occur if you follow the wrong diet. So your daily meal plan should be balanced in terms of the nutrients you will be eating. Following a poor diet not only leads to malnutrition but also bad mood, loss of motivation, and lethargy !!!
And when people who follow a diet reach their target body weight, they must gradually increase their daily intake of nutrients until they reach the "weight maintenance" stage.
Other factors
A 2010 study showed that people who reduce their daily caloric intake lose a lot of weight. The researchers also explained that the natural compensatory mechanisms in the body reduce a person's physical activity by simply decreasing calorie consumption. In other words, the body feels lethargic and tired if you take in too many calories. Therefore, diet and exercise should be combined.
Judy Cameron - the chair of this study added: “Regarding the obesity epidemic in America, doctors often advise their patients to reduce the number of calories they consume daily. Therefore, this research shows that following a simple diet will not likely lead to a significantWeight loss: Obesity, diets, and calories.
The body's response to low calories may put a person in a position to maintain weight, not lose weight. So the authors of this study assured that without exercising, much weight would not be lost.
Weight control
Sleep deprivation can increase the possibility of weight gain. Bodyweight control is also more successful if you can combine a balanced diet and regular exercise. Poor nutrition may have positive results in the short term, but they tend to have reduced long-term success rates.
And if you can sleep 7 to 8 hours continuously every 24 hours, bodyweight loss: Obesity, diets, and calories. Gain extra weight. In this regard, in 2009 AD, researchers combined successful weight loss strategies for 6000 individuals. They have come up with the following measures to prevent weight gain after losing it:
Physical activity: You should exercise at least 200 minutes every week of moderate-intensity exercise. This exercise should happen at least three days a week (do not do all these minutes at once per week).
Watching TV: Reduce your TV viewing rate by no more than 10 hours per week.
Reducing fats in the diet: Ensure that you do not consume more than 30% of your dietary intake in the form of fats.
Eating continuously: You must resist the urge to eat unhealthy meals during weekends and holidays, for example. You must follow your recommended diet and foods to eat them regularly. Excessive intake of food not included in your healthy diet not only disturbs your routine, but it is also likely to affect your metabolism.
Breakfast: Don't miss it. As breakfast helps you avoid hunger later in the day, this may help prevent excessive eating and snacks.
Watch yourself: keep a close eye on what you eat and regularly weigh yourself.
Weight and health
Some doctors and researchers disagree with focusing on weight loss when advising patients Because they believe that a healthy diet for weight loss may lead to weight gain later on and a negative impact on health. Instead, they suggest focusing on always maintaining the best health condition, as this leads to better long-term body weight control.
In this regard, Linda Bacon - from the University of California, Department of Nutrition in Davis - said that “although these doctors and researchers may be good regarding the mechanism of weight loss, our analysis indicates that researchers interpreted research data through a biased lens. When the data revisited without the common assumption that fats are harmful, we will see that it is obvious that the fats have greatly overstated as one of the risk factors for disease or death. ”
Nutritional supplements
There are many supplements available that can take to help lose weight. These include:
- Omega 3 products and fish oils.
- Chitosan, derived from shellfish.
- Green tea extracts.
- Some Chinese herbs.
- Bitter orange extract.
According to the National Center for Complementary and Integrative Health (NCCIH), these nutritional supplements are ineffective and are likely to have side effects on health. Ephedra, for example, has been used in weight loss supplements in the past but has been banned due to health safety concerns.
Other concerns include items such as "fat-burning medications" sold without FDA approval.
Natural remedies
NCCIH notes that an approach that focuses on using the mind and body together may be one helpful answer to the question How to lose weight safely? These safe methods include practicing:
Awareness of the quality of food is eaten.
Surgery to treat obesity
Some bariatric surgeries performed in cases where other weight loss methods are ineffective. Obesity surgery, also known as weight loss surgery, is a surgical procedure that is taken for people whose BMI is too high to put them at risk of serious health complications.
This method is recommended only if other weight-loss strategies do not work. The surgical procedure involves either reducing the size of the stomach or surgically removing part of the stomach. In some cases, gastric bypass surgery is recommended, as the small intestine is converted into a small stomach cyst.
After this procedure, a person's appetite had been significantly reduced, and he cannot fully absorb or digest food as before. Therefore, bariatric surgery can be an effective way to reduce the body mass index of obese people, although research results for various surgical procedures have not confirmed which type of surgery is best in each case. However, the surgical procedure has proven successful in treating type 2 diabetes and reducing the risk of cardiovascular disease.
When is weight loss dangerous?
In some cases, losing weight may not be the ideal solution. Weight loss occurs when a person burns more energy than he consumes. It is called a negative energy balance. As the body searches for energy stores to burn, starting with fat, to make up for the deficiency.
In a person with fewer fats, the body will start burning more muscles and tissues instead of fat. It can lead to more health problems. They include:
- High risk of osteoporosis.
- Decreased muscle mass and strength.
- Problems regulating body temperature.
- Low ability to fight infections.
- A severe loss of body mass can be life-threatening.
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