Obesity has become one of the major medical problems now days in the whole world. Obesity implies the deposition of too much fat in the body. Obesity results when a person ingests more calories than he or she can burn off. If this process happens regularly over a period of time it results in to extra body fat leads to weight gain. Weight gain is often caused by an unhealthy poor dietary intake and lack of work out or exercise. Increased obesity levels have given rise to a booming weight loss industry. The weight loss market is filled with weight loss management gurus and weight loss diet plans. But to lose weight, we must understand the scientific basis for healthy and fast weight loss.
Obesity is a complex multifactorial disease chronic disease that develops from an interaction of social, behavioral, cultural, physiological, and genetic factors. The condition of obesity is chronic, relapsing and neurochemical and involves interaction between host and environment. Overweight and obesity increase the risk of chronic diseases, and impaired quality of life. According to the summery of the NHLBI(2005), the to evidence based recommendations suggests that weight loss is recommended (A) to lower elevated blood pressure in overweight and obese persons with height blood pressure: (B) to lower elevated levels of total cholesterol, low density lipoprotein cholesterol, and triglycerides, and raise low levels of high density lipoprotein cholesterol in overweight and obese persons with dyslipidemia: and (C) to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.
Obesity increases the risk of following conditions like:
- Heart diseases and stroke
- Sleep apnea
- Blount’s disease etc
To avoid all such complications and to be healthy a person has to be cautious about his or her unusual weight gain.
What is calorie?
Calorie refers to a unit of energy or calorie is a measure of energy. The amount of energy supplied by a nutrient is measured in calories. The calorie measures used commonly to discuss the energy content of food is a kilocalorie. Our calorie needs depends on various factors like weight, height, age gender, routine activities etc.
Role of calorie intake in weight loss
As we have discussed earlier that the body saves body saves excess energy in the form of fat. When we see this practically if a person requires 2,500 calories per day and eats food worth 300 calories per day then he or she has 500 extra calories per day and this extra intake of calorie are responsible for unusual weight gain. So in order to lose weight you must consume fewer calories that you burn.
Goals for fast weight loss
The general goals of weight loss and management are to reduce body weight, to maintain a lower body weight over the long term, and to prevent further weight gain. Evidence indicates that a moderate weight loss can be maintained over time if some form of therapy continues. It is better to maintain a moderate weight loss over a prolonged period than to regain from a marked weight loss.
Initial goal of weight loss from base line
The initial goal of weight loss should be to reduce body weight by approximately 10% from baseline. With success, further weight loss can be attempted if indicated through further assessment.
Amount of weight loss
Weight loss should be about 1-2 lb/Week for a period of six months, with the subsequent strategy based on the amount of weight loss.
Goals for weight loss management
After successful weight loss, the likelihood of weight loss maintenance is enhanced by a programme consisting of dietary therapy, physical activity and behavior therapy, which should be continued indefinitely. A weight maintenance programme should be a priority after the initial six months of weight loss.
Role of BMR in weight loss
Before discussing role of BMR in weight loss first we need to understand what exactly BMR is?
BMR or basal metabolic rate is the amount of energy expended while at rest or BMR is the minimum amount of calories required to sustain the body’s functions and processes. BMR is responsible for approximately 60-70 percent of total calories.
If BMR is increased then there would be a constant calorie consumption results in burning excess fats and significant weight loss.
General instructions for weight loss
- Incorporate physical activity and healthy eating habits daily and routine physical activities are strongly recommended to achieve adequate weight loss
- Take adequate portion sizes of food, including grains, protein, vegetables, dairy, and fruits.
- Advocate three balanced meals a day, and keep healthy snakes available.
- Allow readily available healthy food choices
- Encourage eating at home and less fast food
- Encourage eating in one place without distraction