Weight loss can be said to be a reduction in full body mass, usually due to loss of fluid, body fat or tissue or lean mass, which includes bone mineral deposits, tendon, muscle, as well as other connective tissues. It could either be due to an underlying disease or unintentionally due to malnourishment, or might even occur from a conscious effort to improve an actual overweight or obese state.
Dieting is the act of eating food in a regulated and supervised manner to decrease, maintain, or increase body weight, otherwise for prevention and treatment of certain diseases like diabetes. A diet which is restricted is often used by those who are overweight, sometimes in addition to physical exercises, to reduce body weight. Some people follow a diet to add weight (usually in the form of muscle). It could also be used to maintain stable body weight as well as improve health. Diets used to promote weight loss can be categorized into: low-fat, low-carbohydrate, low-calories.
Modern western lifestyles are usually the reasons for the current obesity and associated chronic disease pandemics in the general populace and from the perspective of social scientists, it is thought to ignore the deeper social, economic, and environmental determinants of both lifestyle and disease.
Lifestyle and work habits partially determine how many calories we consume each day. For someone whose job requires heavy physical labour, more calories will burnt in a day than someone who sits at a desk most of the day.
There is a market for products which “claim” to make weight loss easier, cheaper, or less painful. They package books, DVDs, CDs, creams, lotions, pills, rings and earrings, body wraps, body belts and other materials, fitness centres, clinics, personal coaches, weight loss groups, and food products and supplements. It is known as the weight loss industry.
The weight loss industry is made up of half-truths as well as false facts, people tend to do some scary things in the name of ‘losing weight’ to which most don’t even have scientific proof to back it up.
This now in turn usually begs the question how does one lose weight? How does one get rid of the excess fat and live a healthy lifestyle using which weight loss programs? Here are a few quick weight loss tips that would put your life on the right track:
Getting a good night’s sleep
Many studies have shown that less than 5–6 hours of sleep per night is one of the biggest reasons in increased obesity. There can said to be several reasons behind this, like the fact that insufficient or poor-quality sleep slows down the process the body uses to convert calories to energy (metabolism) and when it is less effective, the body may store unused energy as fat.
Also, there is an increase in the production of cortisol and insulin which could also prompt storage of fat. In addition, how long someone sleeps also affects the regulation of the appetite-controlling hormones.
Always have breakfast
It is a misconception that skipping breakfast is a way to cut calories and lose weight. Breakfast is the most important meal of the day and should not be ignored. Refuelling your body a few times a day is very important. When you skip your breakfast, you start feeling extremely hungry by lunch time and end up overeating and choosing unhealthy food items. Missing breakfast also slows down your metabolism. Therefore, always have your breakfast within an hour of waking up. A bowl of whole grain cereal and low full-fat dairy can give a nutritious start to your day.
This helps boost your metabolism, acts as an appetite suppressant and cleanse your body of waste. Drinking more water helps your body stop retaining water, causing a loss of extra pounds of water weight, also because water is an appetite suppressant, having it before meals can make you feel fuller, therefore reducing the amount of food you take in.
Such as weight lifting, helps increase the strength, tone and amount of muscle you have. Having high amounts of muscle also increases your metabolism, thereby helping you burn more calories even at rest. This also helps prevent the drop in metabolism that happens along with weight loss. While the effects of exercise varies from person to person, most people who tend to exercise will lose weight over the long term, some find out that their weight remains stable and a few people will even gain weight, however such weight gained is actually muscle rather than fat loss.
Eat More Vegetables and Fruits
Vegetables and fruits have certain properties that making them effective in weight loss. They have few calories but tend to contain a lot of fibre and their high water content gives them low energy density, thereby making them very extremely filling. Studies have shown that people who tend to eat vegetables and fruits usually weigh less. Not to mention, these foods are important for your health and nutritious.
Fasting is when there is a period between the meals. In dieting, while it is not recommended, eating small portions of food after small intervals is highly encouraged. Lengthy fasting is dangerous due to the risk of malnutrition and should be done only under medical supervision.
During fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores. Once glycogen is depleted, the body begins to fuel the brain using ketones, while also metabolizing body protein to be used to synthesize sugars for use as energy by the rest of the body. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to avoid this issue.
Weight loss solutions
This includes pills, drugs and natural supplements and are claimed to help you lose weight, or at least easier to lose weight especially when combined with other methods. They tend to work via one or more of these methods:
• Increase fat burning, making you burn more calories
• Reduce appetite, making you feel more full so that you eat fewer calories
• Reduce absorption of nutrients like fat, making you take in fewer calories