Introduction to Weight loss
To maintain weight, losing weight is an important part because weighing too much is not good for health. Obesity increases the risk of health conditions even it seems to start at a very young age such as heart problems, blood pressure, diabetes, and cancer. It also increases the chances of osteoarthritis and overweight that may also cause the individual to feel sad and sometimes they are treated differently by others which lead to depression and lose their confidence in all aspects of life.
The best approach to lose weight is to reduce calories from your daily intake and make goals to cut down your calorie by 500cal per day, do regular simple exercises like walk, cycling and swimming daily for at least half an hour. Make long-term changes and modify your lifestyle. Even a small amount of weight loss can lower down the risk of several diseases.
Nowadays, the human being is aware and have ideas about how weight loses due to various technologies and fast media especially in a young generation but do we understand that how it really affects our body system, our life and how it really works? Glucose, which is also known as blood sugar, is a primary energy source of our body. It helps in breaking down the food that we eat and some of that is stored for energy. If there is excess glucose in our body, it is stored in two forms: glycogen and fat. Our brain required a continuous supply of glucose and if there is an inadequate amount of glucose in our blood, it will start burning through glycogen storage. Once the body has exhausted its glycogen stores, it then turns to start burning fat for energy. Losing fat does not mean that weight is reduced because there are three components, water, fat, and lean muscle, and they weigh different amounts. Muscle density is greater as compared to fat so if fat is burning while building muscle, this might be adding denser and heavier mass to the body.
Structural and Gender Difference
Burning calories has always been the simple phenomenon for losing weight but it is more complex than it initially appears. With increasing age, lean muscle mass is replaced with the body fat, the metabolic system becomes slow and several hormonal changes take place which makes losing weight more difficult. Hence there is also a structural difference according to gender. Women have more fat than men while men have more lean muscle mass. There is a strong link between a body composition and resting metabolic rate. Because the body requires energy even at resting position and that energy consumption and burning of calories are known as resting metabolic rate. Men have a higher metabolic rate than women. As they have more lean muscle mass, they can burn calories and lose their weight faster than women. But it is not the only factor that reduces weight. Diet and exercise play a vital role in long-term weight loss. Here the gender does not matter because it is the same process for both, and they must change their diet and exercise.
Diet plays a vital role in losing weight. A recent study shows that it is even more important than exercise because reducing calories and burning fat is easier through diet rather than reducing them off at the gym. A healthy diet means that your food proportion should base on protein and fibre. Choosing fresh products, lean proteins, whole grains, and healthy fat is good to drop down unnecessary fat. A good amount of protein is found in fish, chicken and legumes and fibre from vegetables. Limit down the carbohydrates and reduce sugar from your daily diet.
Exercise and Physical Activity
Physical activity lower down the number of calories and burns fat. Increase more movement to your daily routine instead of sitting and becoming a lazy person.
Increasing your activity, level-ups the number of calories you burn on a given day. Adding exercises of moderate intensity for at least 30 minutes in your daily routine not only helps in reducing weight but also boost up your metabolism and makes you more active. The more weight you are looking to lose, the more calories you will need to burn down.
But the combination of both, diet and exercise give a devastating result and is a more effective way to lose weight instead of depending on calorie restriction alone.
Sometimes diet and exercise are not helpful and does not gives effective result for everyone. Then bariatric surgery would help but this is not for all individuals because usually, a person has a body mass index (BMI) within a range of obesity and obesity-related health issues. While, in the past few decades, surgery shows the promising result for long-lasting weight loss and keep it off as compared to diet and exercise. Besides, it also provides a much better opportunity of losing weight and maintaining body fitness.
Benefits of Weight Loss
Before initiating the weight loss program, understand the benefits of losing weight because it may help to keep you motivated during the hurdles or challenging moments of your diet and exercise program. Weight loss journey hits the rough patch at some point. Initiate with the mindset that it impacts your social, physical, professional, and psychological life. Losing weight can provide medical advantages like:
- Reduced risk of diabetes
- Lowered blood pressure
- Improved cholesterol levels
- Reduced risk of heart illness]
- Decreased risk of certain malignancies
- Increased mobility
- Relief joint pain
- Improved glucose level
- Decreased risk of stroke
- Decreased backache
- Improvement in symptoms of osteoarthritis
- Reduced probability or improvement in symptoms of sleep apnea
In addition to health benefits, it also provides an improved lifestyle. People who have successfully lost weight experiences:
- active social life
- increase confidence
- Better sleep
- Increased energy
- Reduced stress and anxiety
- Improved body shape
- Increased strength
- Enhanced attitude
Excessive weight or unnecessary fat can give rise to many diseases like diabetes, hypertension, sleep apnea, cancer, heart, and lung diseases. Therefore, it is so important for every individual especially obese people to reduce weight and maintain weight loss, health and fitness and improve their quality of life.