Weight loss

How can weight lose ?

How to Weight loss? It is one of the most pressing health questions for many people. People gain weight by eating more calories than they burn. However, another factors play a task in weight gain, like genetic factors, metabolism, hormones, the sort of food you eat, your somatotype , and your lifestyle.

So in this article we will talk about the causes of weight loss, the most effective methods and medical interventions to achieve this.

Obesity

Health experts around the world now see obesity as a serious disease epidemic. Every year, at least 2.8 million people die due to complications associated with being overweight. According to the Centers for Disease Control and Prevention (CDC), 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

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Why Weight lose?

There are many reasons for losing weight, including:

Appearance: People may feel that if they lose their extra weight, they’re going to 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 boxing, the individual may seek to control his weight so that he can stay in the current weight category to exercise his favorite sport.

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 for losing weight. Most doctors and dietitians also agree that the best methods of losing weight tend to combine a slimming diet with some physical activity, especially in the long run.

Calories

People may feel that if they lose their extThe the number of calories an individual need depends on their age, gender, and their level of daily physical activity. the amount of calories you would like to dine in order to reduce also depends on several factors, including what proportion you would like to reduce, and the way fast you would like to break down .ra weight, they’re going to look more attractive, and healthier. 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 calorie: 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 up

Stable calories: 2000 to 2,200 calories.
Moderate Calories: 2,200 to 2,400 calories.
Active Calories: 2,400 to 2,800 calories
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Daily recommended calorie consumption for women

From 19 to 30 years old

Stable Calories: 1800 to 2000 calories.
Moderate Calories: From 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 up

Stable calories: 1,600 calories.
Moderate Calories: 1,800 calories.
Active Calories: From 2000 to 2,200 calories.

If you want to Weight loss, you should consume fewer calories than the above amounts. The more calories you consume, the faster you Weight loss. 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 dietitian, 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 own 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. As 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.

Weight control

Sleep deprivation can increase the possibility of weight gain. Body weight control is also more successful if you can combine a balanced diet and regular exercise. Poor diets may have positive results in the short term, but they tend to have poor long-term success rates.

And if you can sleep 7 to 8 hours continuously every 24 hours, body weight control will be more successful. Sleep deprivation or lack of sleep can make you gain extra weight. In this regard, in 2009, 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 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 should resist the urge to eat unhealthy meals during weekends and holidays, for example. You should 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, 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.

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Weight and health

Some doctors and researchers disagree with focusing on weight loss when advising patients. This is 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 about the mechanism of weight loss, our analysis indicates that researchers interpreted research data through a biased lens . When the data is revisited without the common assumption that the fats are harmful, we will see that it is very clear that the fats have been greatly overstated as one of the risk factors for disease or death. ”

Nutritional supplements

There are a number of supplements available that can be taken to help Weight loss. 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 it has been banned due to health safety concerns.

Other concerns include items such as “fat burning medications” that are 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 eaten

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. This is called negative energy balance. The body is searching 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. This 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.

Weight loss

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