Regardless of whether a person wants to lose 5 kilograms or less, they should be informed about an important aspect: how fast should weight loss be? There are some simple basic rules that, once put into practice, can help you lose weight without extra help, special diets, books or medications.
- 1 Body weight and number of calories
- 2 How can you lose weight?
- 3 What is a good speed to lose weight?
- 4 Diet-free approach to maintaining weight control
- 5 When could weight loss medications be used?
- 6 Why is weight loss so important?
Body weight and number of calories
A person’s body weight is determined by the amount of energy accumulated from eating food and the amount of energy consumed by daily activities. Energy is measured in calories. If the weight remains constant, the same calories are probably consumed daily. If a person loses weight over time, it is possible that the caloric intake acquired is higher than the number of calories that he burns through daily activities.
Most people maintain control over the amount of food they eat daily, so that their calorie intake can be controlled. At a higher level, you can control your energy level or the number of calories burned each day. The number of calories consumed daily is dependent on the rate of basal metabolism, the number of calories to be consumed, necessary to maintain body functions and balance physical activity.
In some people, due to genetic (inherited) causes or as a result of the manifestation of some diseases, the rate of basal metabolism may be slightly higher or lower than average. Weight plays an important role in determining how calories are burned while resting – enough calories are needed to keep the body in its current state at an optimal weight level. A person who weighs about 50 kilograms needs less energy (food consumed) to maintain body weight than a person who weighs 100 kilograms.
Lifestyle and daily habits influence daily calorie intake. A person whose job involves hard physical work will naturally burn more calories during a day than someone who spends most of their time in an office (sedentary work). For those who do not have jobs that involve intense physical activity, exercise or increasing the level of physical activity can increase the number of calories burned.
A rough estimate: an average-weight woman between the ages of 31-50 who leads a sedentary lifestyle needs about 1,800 calories a day to maintain a normal weight. For a man of the same age, 2200 calories are needed. A moderate level of physical activity (exercise sessions three to five days a week) involves a supplement of about 200 calories a day.
How can you lose weight?
The most effective way to lose weight is to reduce the number of calories consumed while increasing the number of calories burned through physical activity. To lose half a kilogram, you need to burn about 3,500 calories. This can be done either by giving up the consumption of certain foods, by increasing the volume of physical activity or ideally by combining both options.
For example, if a person consumes 500 extra calories for a week, without changing their activity level, they will gain half a kilogram of weight. Also, if your total daily calories are less than 500 or for a week you will burn 500 calories each day, you will lose half a kilogram.
Foods and beverages with a high caloric content:
– a slice of pepperoni pizza – 230 calories
– a glass of dry white wine – 160 calories
– a glass of cola – 150 calories
– a hamburger of about 100 g with cheese – 500 calories
– a banana muffin, large – 580 calories.
Any activity exercised during a day will be related to the rate of basal metabolism to determine the total number of calories burned each day. For example, a person weighing 80 kg, who walks at a brisk pace for 45 minutes will burn about 300 calories, at the same time, the effort required to clean a house results in the burning of about 200 calories.
What is a good speed to lose weight?
Most experts believe that the safest way to maintain health, a person should lose about 1 kilogram per week. Changing eating habits and regular exercise are the most effective and healthy ways to lose weight in the long run. It is also the ideal way to keep your weight constant.
Diets that involve starvation can lead to rapid weight loss, but this weight loss is almost impossible for most people to maintain. When food intake is severely limited (less than 1200 calories per day), the body begins to adapt to poor nutrition by decreasing the metabolic rate, and weight loss will be even more difficult. It is also possible for hunger to occur even faster, to experience bouts of hypoglycemia, headaches, mood swings due to too strict a diet.
Because a restrictive diet is almost impossible to maintain for a long time, people who will suffer from hunger due to poor nutrition will begin to gain weight when they no longer follow any diet.
Diet-free approach to maintaining weight control
By adopting healthy eating habits and practicing their control, a person can eat nutritious foods, so that healthy foods will provide as many calories as possible to maintain overall health and ideal weight. Often, weight loss occurs on its own when making optimal choices such as avoiding processed foods, sugar, bread and pasta, high-calorie foods provided by fats and alcoholic beverages.
While nothing is absolutely forbidden, a balance must still be maintained, and when certain limits are exceeded they can be blurred by more intense physical activity. By replacing less wise food choices with healthy ones, you will burn more calories. If you add to this moderate physical activity, you will get a perfect diet or diet without the need for special plans or uncomfortable (and even expensive) diets.
Here is an example of a successful program in which the diet was not used to maintain weight control. A 45-year-old woman has gained about 6 kilograms in the last year. In the last month, she faced stressful activities at work and added another 2 kilograms. Her goal is to lose the accumulated 8 kilograms. Since her weight has been gradually assimilated, it means that the woman consumes more calories.
An important aspect is that, due to his work, he leads a sedentary life. She decides to lose about 1 kilogram per week and aims to reach her goal in about four months and will make some changes in her diet thanks to which she will lose an average of 250 calories a day. Giving up a large glass of sweetened cold tea will eliminate about 200 calories.
Replacing cola with mineral water could reduce the total calories by another 150. Consuming only half a muffin can save 250 calories or more. To achieve its goal of reducing 500 calories from the daily amount, she will add some exercise to daily activities. If he wakes up earlier and takes a 20-minute walk before starting his work schedule, and adds a 10-minute walk during the lunch break, daily, it could burn about 200 calories.
At the end of the week, the woman intends to walk for 60 minutes and spend an hour in a gardening activity the next day to burn even more calories. Walking for 60 minutes may still be too much, but halving that time, which means a 30-minute walk a day, could have the same result in reducing calories.
Twice a week you will exercise (either swimming or stationary cycling) at a gym on the way to work for half an hour (you will burn about 250 calories). With dietary changes and moderate exercise, a person can lose 3,500 calories a week, needed to lose a kilogram – a healthy way to lose weight without excess. In addition, lifestyle and dietary changes will be progressive and sustained over time.
Many people prefer to follow a set of rules when dieting. Others may feel the need for emotional support or participation in counseling sessions or meetings with support groups. Dietary products, books and services in this area are already successful businesses, because it is obvious that many people are looking for help to maintain weight control. Before tackling the latest diets, everyone should be aware that organized diet plans and programs have the expected effect only if a person burns more calories than he consumes.
No dietary supplements, exercise machines or food combinations will change this truth. Some examples of popular diet plans include:
– Atkins diet
– South Beach diet
– Weight Watchers
– Jenny Craig
– Body for Life
– Dr. Andrew Weil’s diet plan
– Ornish diet.
All these diets have their supporters and all have been successful in some people. Because eating habits and preferences vary widely among individuals, before a person decides to choose a particular diet plan they must be able to follow it.
If the diet plan involves rigorous portions and calorie measurement, can it be followed? If the consumption of certain foods is forbidden, does the appetite increase in their case? Can the diet be followed without becoming a burden? Does it fit a person’s daily schedule?
Finally, once a person has managed to lose weight, they should not return to previous eating habits, as any weight loss plan must be maintained in the long run. Weight loss is especially successful when the daily diet includes healthy food choices and is maintained over time, not when the diet is starving.
When could weight loss medications be used?
Although many weight loss medications are available, they should only be used by people for whom obesity is already a health problem. Doctors usually consider that medicines should only be part of the therapy of people who have a BMI (body mass index) higher than 30 and in the case of those who have a BMI lower than 27 only if they have other medical conditions ( such as high blood pressure, diabetes, high cholesterol).
It is not recommended that medications be used to reduce the number of kilograms for cosmetic purposes or to lose small amounts of weight.
Why is weight loss so important?
Maintaining a healthy body weight is important for preventing both physical illness and emotional balance. Overweight and obesity have been associated with an increased risk for many medical conditions, including:
– cardiovascular diseases
– some types of cancer
– sleep apnea
– high blood cholesterol.
It should be noted that reducing the number of kilograms in the case of overweight people can have a major impact on their health. In the case of many overweight people, it can improve mood, increase self-esteem and motivation and improve overall health.