Obesity treatment and prevention. Weight loss tips.
One pound of fat contains approximately 3,500 calories. Thus, in order  to lose one pound of body weight, a person should create a deficit of 3,500 calories either by reducing the intake from foods or by increasing the expenditure with more physical activity or both. Apparently, if the expected weight lose rate is one or two pounds a week, a deficit of 500 or 1,000 calories per day is required respectively.
We have to remember that diet is not the only reliable method for weight lose. Aerobic exercise contributes significantly to weight management and obesity treatment. As it has been mentioned above, the necessary caloric deficit can occur by a combination of increased physical activity and reduced food intake on a daily basis. Thus, a person does not have to experience extreme food deprivation.
In females, the lowest recommended daily food intake is 1,200 calories, unless they are in a medically supervised, very low-calorie therapeutic course which may allow a daily caloric intake of 500 to 800 calories. Pregnant or breastfeeding women have increased needs for energy and at least 1,700 calories per day may be required.
The lowest amount recommended for males is 1,500 calories per day. A very low-calorie diet can also be used by males, if they are in a medically supervised therapeutic program.
A healthcare provider has the proper tools, such as charts and tables that are used to determine what a person's weight target should be. This target may vary according to gender, height, age, muscularity and bone structure. A simple and very useful source of information is the body mass index (BMI). This tool can determine, whether a person is underweight, normal, overweight or obese.
Another important piece of data is the percentage of body fat. This can be determined by a registered dietician or an exercise physiologist. A caliper is a device with two hinged legs and in-turned points. The specialist can estimate the total body fat by using this instrument and measuring the thickness of a skin fold. For instance, this measurement can be done on the back of the arm.
The average figures of body fat in the United States and Europe are 20-30% and 10-20% for adult woman and men respectively. Athletes usually have less and pregnant or breastfeeding women have more body fat.
Weight loss tips and methods.
The broadly accepted guidelines for an individual, who wants to prevent an increase in weight or to lose weight, are listed below.
 Reduce consumption of food or drinks high in fat and carbohydrates. For instance, there is no doubt if you keep some distance from fast food preparations and soft drinks, you will manage to reach the desirable result faster and you will maintain this weight level without any difficulty.
Include in your meals adequate amounts of foods containing dietary fiber which is bulky and gives the sense of fullness sooner.
Avoid excessive alcohol consumption. Apart from the fact that alcohol contains a lot of calories, drinking triggers high gastric acid secretion and increases appetite.
Avoid heaving a few but massive meals during the day. You can break the daily amount of food you need in four or five smaller meals instead.
Reduce the size of eaten portions gradually or eat half the amount of food you need to feel full. This will help you not to feel deprived from food and keep the new eating habits for lifetime.
Learn about the caloric content of foods and the calorie expenditure that various physical activities can cause.
Avoid stress, depression, boredom or frustration. These conditions usually lead to overeating.
Increase your physical activity level. To lose weight, you must burn more calories than you eat. Physical activity is the best way to do this. Perform aerobic exercise for at least thirty minutes a day, three times a week. If your goal is to lose weight, try to get sixty minutes of physical activity equivalent to brisk walking each day. Increase physical activity, in general, by walking rather than driving. Climb stairs rather than using an elevator or escalator. When you exercise regularly, you build stronger muscles, even if you do not work out with weights. Muscles burn more calories throughout the day, even while you rest, providing you are adequately fit. This contributes to what is commonly called a "faster metabolism", since it increases your basal metabolic rate. Remember, before you begin an exercise program, you have to ask your physician for advice.
Set realistic goals for weight reduction rate. A loss of 1 to 2.5 pounds a week may seem slow but in six months time it will be a total of twenty six to sixty five pounds. In fact, losing weight too fast has been proved pointless. It is well known that quick weight lost is usually followed by quick regain.
If you are unable to lose weight on your own, visit your healthcare provider. Bear in mind, medications are usually not recommended to aid intentional weight loss, unless they have been prescribed by your doctor or dietician.
Weight loss products and services are available in the market and a lot of them are reliable. Of course, do not expect them to do
the entire
job for you. Weight loss products must be considered helpful, additional means. However, without any effort you can get no desirable physique.
Gastric outlet stapling may be indicated for the morbidly obese. Your primary healthcare provider may decide to refer you to a general surgeon for more information about this treatment. |
