Weight gain usually occurs due to the consumption of more calories than the body needs, as for weight loss, it occurs as a result of following a diet and exercising, in most cases is the loss of fat mass in the body, but in cases of following a very harsh diet, or losing a very large amount of weight, the body may lose protein and other substances. There are many benefits for the health in losing weight; The Centers for Disease Control and Prevention (CDC) indicates that losing 5-10% of body weight improves blood pressure, blood sugar and cholesterol levels as well.
Many people resort to some wrong way to lose weight; Such as: Eating small amounts of calories, following strict crash diets, or exercising a lot, but a healthy and safe weight loss is losing between 0.45 to 0.9 kilograms per week, or half a kilo to kilograms per week, but it is possible for the body to lose more than this rate by doing a diet and exercise, and some may notice a rapid decline in the first period, and this is considered normal; This is because the weight lost during this period is called water weight.
This is because consuming fewer calories than the body burns causes the release of energy stores; Which is known as glycogen; Which is related to water, so when it is burned as an energy source, the body releases water, and it is lost at the beginning of the weight loss journey; Therefore, the amount of weight loss is greater, and it should be noted that rapid weight loss leads to a loss of water, muscle mass, and bones instead of losing fat, so experts have recommended the need to gradually lose weight.
It may be better for people who are trying to lose weight not to rely on the scale to track their conditions, as they may sometimes be advised to focus on the amount of fat lost by the body instead of focusing on the number of kilograms, as the loss of fat leads to a change in the structure of the body, to increase the proportion of muscle, Which causes beneficial changes in the body that are not shown by the scale, and it is possible to know whether the body is losing fat in several ways, including: taking body measurements, or using a scale that measures the percentage of fat in the body, and other methods, taking body measurements gives information about the structure of the body.
The body is more than the weight, and the greater the proportion of muscles in the body; The healthier the body is, regardless of weight.
It is not recommended to lose 10 kilograms in one week; Even if there are severe diets that achieve this, it is not safe at all; It causes a loss of muscle mass and important elements of the body, not just fat, noting that the scale is not always enough to judge weight loss; Perhaps the muscle mass made up for the lack of fat, and this is what the scale cannot show.
There are some factors that may be associated with faster weight loss in some groups compared to others, and we mention the following:
Men lose weight faster than women:
Men have a higher percentage of muscle tissue compared to women, and muscles burn more calories compared to fat tissue, so when men and women eat the same amount of calories; Men lose more weight, but this effect is short-term, when you continue to diet, the percentage of weight loss becomes similar between men and women.
Young people lose weight faster than adults:
The process of losing weight may become more difficult with age, but this is not for everyone; As weight loss or gain varies from person to person, genes have a role in this, but in general it can be said that advancing age slows down the body’s metabolism and changes in hormones; Especially in women in the menopausal stage.
People with higher weight lose weight faster than people with lower weight:
People who have higher weight tend to lose more weight than people with less weight, but the percentage of weight loss for everyone is close; For example: a person weighing 136 kilograms can lose 4.5 kilograms and a half in two weeks by reducing 500 calories from their daily consumption, while a person weighing 68 kilograms may lose 2.3 kilograms when reducing 500 calories for two weeks.
The amount of calories a person needs per day varies based on several factors; such as his age, gender, weight, height, and daily activity, and the amount of calories that is recommended to be consumed varies according to the person’s goal; That is, if everyone is trying to lose weight, maintain it, or increase it, but in general, women’s daily caloric need is estimated between 1600-2400 calories, while men’s need ranges between 2000 to 3000 calories, to lose weight, it is recommended to reduce Ranging between 500-1000 calories from the daily calorie requirement, resulting in a loss of between half a kilogram to approximately one kilogram per week.
Dividing calories by food groups:
Eating a variety of foods from different food groups is important to maintain On health, each food group contains nutrients important for health, and the consumption of the recommended quantities from these groups is linked to maintaining health, and we mention the following these food groups, and the recommended quantities from each group for a person who needs 2000 calories per day:
|food group||Recommended quantity|
|Vegetables||two and a half cups of fruits and their alternatives.|
|Fruits||Two cups of vegetables and their alternatives.|
|Cereal||6 servings (one serving equals 28 grams of cereal alternatives)|
|Dairy products||for children 2 to 3 years old (2 cups), for children 4-8 years old (2 and a half cups), for people over 8 years old (3 cups).|
|Proteins||5 and a half servings (one serving equals 28 grams of protein alternatives).|
|Oils||27 grams (or 5 teaspoons of oil)|
As it has been noted, these rations are for 2000 calories, that is, they are not fixed for everyone. Therefore, visiting a nutritionist to determine the calories that the body needs and their quantities, and the appropriate way to lose weight is an essential and important matter, as the specialist will help to plan a healthy and viable diet, Taking into account a person’s health condition, medical history, lifestyle, and choices.
Follow a daily diet plan or program:
Many magazines, websites, and television advertisements promote some diets that claim that they are suitable for all people, and in fact there are no One diet is suitable for all people, some diets may be suitable for some people, but they may be harmful to others, but in general, as mentioned previously; In each main meal, a person needs a mixture of the previously mentioned food groups, and here is an example of how to distribute foods to meals to include all food groups in balanced quantities.
Number of alternatives according to daily calorie needs:
|The Meal||1200 calories||1300 calories||1800 calories|
|breakfast||One serving of carbohydrates, one serving of fruit, one serving of milk, one serving of protein||One serving of carbohydrates, one serving of fruit, one serving of milk, one serving of protein||2 portions of carbohydrates one portion of fruits one portion of milk one portion of protein one portion of fats|
|Snack||One serving of fruits||One serving of fruits||One serving of fruits|
|the lunch||Two portions of carbohydrates One portion of fruits One portion of vegetables and one portion of protein||Two portions of carbohydrates One portion of fruits One portion of vegetables and one portion of protein||Two portions of carbohydrates One portion of fruits One and a half portions of vegetables Two portions of protein|
|Snack||One serving of fruits||One serving of fruits||One serving of fruit, one serving of milk|
|Dinner||One serving of carbohydrates, one serving of fruits, one serving of vegetables, and one and a half portions of protein||Two portions of carbohydrates, one portion of vegetables, and one and a half portions of protein||Two portions of carbohydrates One portion of fruits One and a half portions of vegetables Two portions of protein|
|Snack||One serving of milk||One serving of milk||One serving of milk, one serving of carbohydrates, one serving of protein|
Tips to lose weight
The following are some of the effective ways that it is recommended to follow to lose weight:
Follow the intermittent fasting system Follow the intermittent fasting system; It is following a specific eating pattern, in which food is abstained for a short period on a regular basis, and meals are consumed during a shorter period of time during the day, and it has several methods, which are as follows: The 16/8 system; Where food is abstained for 16 hours, and eaten only during the eight-hour period, and this period can extend from noon to eight in the evening, and according to a study conducted on this system, eating food in specific periods led to the consumption of fewer calories Participants lost weight.
Fasting days interchange system; Any fasting day after day, and in this system, only 25 to 30% of the calories consumed by the body are consumed during fasting days, while the rest of the days are eaten normally, but it should be noted that over nutrition should be avoided, and a dietary pattern should be followed. Healthy during the days when there is no abstinence from food. 5:2 systems; In this system, food is abstained for two out of seven days, and during fasting days, approximately 500 to 600 calories are eaten. Tracking and recording food and exercise Tracking and recording every type of food and exercise and their times is a useful way to lose weight, as it makes people pay attention to what they consume during the day.
For hours after eating it, eating proteins helps you feel full by regulating appetite hormones, often due to a decrease in the level of the hunger hormone; Which is known as ghrelin, and the high level of satiety hormones; peptide YY, cholecystokinin, and glucagon-like peptide-1; Which is known as GLP-1, and it is worth noting that good and high sources of protein must be chosen; Such as: oats, eggs, sardines, nut and seed butter, quinoa porridge, and chia seed pudding. Limit the consumption of sugar and refined carbohydrates as this type of carbohydrate does not contain fiber or nutrients; This is due to the processing and manufacturing processes, as it is quickly digested, and it is converted into glucose; whose height leads to an increase in weight; This is because it stimulates insulin to promote fat storage in adipose tissue, and examples of these refined carbohydrates are: white rice, bread, and pasta. Other healthy lifestyle modifications Other lifestyle modification recommendations to aid healthy weight loss The following: Increase the intake of fiber: such as: whole grains, nuts, fruits, and vegetables; Since fiber increases the feeling of satiety, unlike starches and sugar, it does not digest the small intestine, which can lead to weight loss.
Get enough rest:
Not sleeping enough can lead to hunger, and it becomes difficult to lose weight. ; This is because it enhances the secretion of the hormone ghrelin, and reduces the secretion of the satiety hormone; Which is known as leptin.
Doing high intensity exercise:
Incorporating high intensity interval training into a regular exercise pattern is one of the most effective ways to burn calories. Drinking a lot of water: instead of drinks full of sugar that cause obesity;
Such as: flavored coffee, sports drinks, and soft drinks; Some of them are full of hundreds of calories.
Eat measured amounts of healthy fats:
such as avocado, nuts, olive oil, vegetable oils, and nut butter. It is recommended to adopt the intermittent fasting system if you want to lose weight, in addition to the importance of a lot Drinking water and fiber, limiting the intake of sugars and carbohydrates, moderating the intake of fats and choosing healthy ones, it is also recommended to engage in high-intensity exercise to achieve the desired goal.