Weight loss management is related to your healthy living and there has to be a long-term approach in this. The basic idea in weight loss is to decrease the calorie intake with planned dieting and at the same time increase the calorie burning through increased physical activities.
Weight loss management balances between 2 major aspects. One aspect is concerned with your healthy eating and physical exercise. The other one is concerned with your body’s energy expenditure and energy intake. Through a weight loss management process you can develop a healthy eating habit to keep yourself fuller for longer. At the same time, you can control your overconsumption or under-consumption food habit.
A good weight loss management promotes long-term results. Therefore, the weight loss may become relatively slow. On the other hand, a quick, temporary weight loss is never a good option. Rather it can harm your body in many ways. Above all a lot depends on your body’s current weight, age, sex and height. As a person, when you are doing something or exercising, your body at first uses the readily available calories drawn from recently taken food. Once the readily available energy source has been exhausted, Triglycerides that are stored in fat cells start to get released. This is done by your body to supply additional energies/calories in order to fuel physical activities. Keep in mind that almost 3,500 calories need to be burnt more than consumption if you want to burn around just 0.5 kilograms or 1 pound of weight. This calculation of calorie consumption and burning is done through BMR (Basal Metabolic Rate). As an example of physical activity, a person with 170 pound of weight can burn about 300 calories if he spends 45 minutes just walking.
Weight loss management involves several issues regarding food types, dieting habits, calorie consumption etc. These issues can be broadly categorized as:
- Weight loss period
- Protein intake
- Portion size
- Low calorie food
- Milk and dairy
Weight Loss Period
In general, a safe and healthy rate of weight loss is necessary. In most research, it is said to be 1 to 1½ pounds each week. The most effective way in this case is to change your habit of eating and pattern of exercises. In this way, a person can lose weight over a long period of time. You can also maintain a fixed weight in this way. In many cases, extreme diets are prescribed for rapid weight loss. Unfortunately, these kinds of quick weight loss are not safe at all. Moreover, not many people will be able to maintain these hard routines. If you restrict your food intake below 1,200 calories per day, it is regarded as a state of under nutrition. In that case, your body will also reduce its metabolic rate to adopt with this state. But slow metabolism will make it more difficult for you to lose weight. Moreover restricting too much for a longer period of time is extremely hard to maintain. Often this starving situation will lead you to eat more after stopping your diet. In addition, eventually you will gain more weight instead of losing.
Several studies show that protein has a higher thermogenic effect compared to carbohydrates and fats. Thus, protein enables your body to burn more calories. There is one particular study on protein that shows that weight loss is almost twice among the participants in the high-protein diet group compared to the moderate-protein diet group. The study was done among overweight and obese individuals.
Study on portion size indicates that it influences people’s energy intake. Those who use larger portions or larger sized plates take in more calories inside their body. In this case, hunger and satiety levels in the body are ignored whenever a large portion of food is presented in front of people. In many parts of the world, increased portion sizes did play significant role in increased in obesity rates. People have tendency to eat more foods whenever they are offered larger portion, tableware sized package.
Low Calorie Food
In this case, you eat foods just as previous but this time foods ae low in calories. This is beneficial in the sense that a moderate decrease in caloric intake leads to slow weight loss, which is beneficial for long-term weight management. Black coffee instead of full fat latte or lean beef patties instead of traditional beef patties can save calorie consumption.
Milk and Dairy
Calcium in milk and dairy products increases the amount of energy and fat that are excreted from your body. Milk contains saturated, monounsaturated and polyunsaturated fats. These fats are high in calcium. High intake of calcium creates calcium soap formation and is responsible for binding of bile acids inside the intestine. Calcium and other bioactive components in milk improve body’s metabolic efficiency to lose weight.
Regular consumption of fresh fruits and vegetables increase your feeling of fullness and decrease hunger. Low in energy and devoid of fat, these foods have high amount of water in them and they are also rich in fiber content. The water though adds weight but without calories. Fibers keep digestive systems healthy. Most importantly fibers can decrease hunger and total energy intake both at the same time.
Last update: April 06, 2017 09:03:18 pm