Weight loss can be defined as the decrease in total body mass due to the loss of body fat as well as body lean parts like muscle and bones. Weight loss can be happen on purpose or anomaly through certain methods for fitness or beauty, but also throughout ”factors” that can be categorized as malnutrition or severe health concerns.
Weight Loss
One of the critical components toward achieving an ideal weight is proper nutrition, physical activities, and lifestyle habits. Here are some evidence based best practices:
- Healthy Eating Patterns: Processed foods, sugar, and saturated fats remain as some of the most important components that need to be minimized. The DASH diet is an example of heart healthy diets that have shown success in weight control. Use easy eating meal plans comprising fruits, vegetables, expanded grain staples, low-fat meat and fish, as well as unsaturated oil.
- Focused and Consistent Physical Exercise: Integrate aerobic (walking, running, and cycling) and weight lifting exercises into one’s daily life. Try to do physical activities of moderate intensity for two and half hours a week or vigorous exercise for an hour and fifteen minutes. Exercise improves the burn rate of calories, increase muscle mass that is fundamental when aiming for maintaining a balanced weight.
- Behavioral Modification: Patients should be more open when it comes to seeking professional help with motivation and sticking to healthy diets, as well as using realistic goals when getting rid of weight to attain maximum results.
- Adequate Sleep and Stress Management: Consider adequate sleep alongside stress management as both influence the endocrine balance of an individual causing changes in appetite which can lead to excessive weight gain.
Consideration
Focus on losing 1 to 2 pounds on a weekly basis, since losing weight too quickly can have damaging consequences on your health and is usually not sustainable in the long-run. It is always prudent to make an appointment with medical care professionals prior to engaging in dieting exercises, if there are existing medical complexities.
