Contents
Obesity
Body weight consists of the total weight of bones, muscles, organs, body fluids and adipose tissue, and these components change according to several factors, such as growth, reproduction, and the difference in the rate and level of physical activity, sports and age, and body fat is divided into two types; One type is considered basic and is necessary for the normal physiological functions in the body, in addition to protecting the internal organs, and the other type is an energy store, as this type of fatty tissue accumulates under the skin.
And body weight is maintained by many neurological, hormonal and chemical mechanisms that keep the energy consumed by a person equivalent to the energy that the body spends, and the majority of fats that the body stores come from the triglycerides that a person eats, and the evidence for this is the composition of tissue fat Fatty acids in the body, which is a reflection of the composition of the fats consumed in the diet, in addition to the fact that carbohydrates and proteins consumed in quantities in excess of the needs are also stored as fats in the adipose tissue. [1]
Thus, fat accumulates through an imbalance in the equation of energy intake with energy that is expended, as a person is considered obese and overweight when fat accumulates in the body to a level that is inconsistent with health, and obesity occurs by accumulating fat ; Whether this accumulation is general in all areas of the body or concentrated in a specific area, obesity and overweight are diagnosed using many methods, and often the BMI is used, which is calculated by dividing the body weight in kilograms by the square of height in meters, so that the result is evaluated according to the table following.
BMI rankings
The following table shows the BMI: [1]
| Category | Body mass index (kg / m²). |
|---|---|
| Weight loss | Less than 18.5 |
| Normal weight | 18.5-24.9 |
| Increase in weight | 25-29.9 |
| Obesity of the first degree | 30-34.9 |
| Obesity of the second degree | 35-39.9 |
| Third-degree obesity (severe obesity) | 40 or more |
Steps to lose weight quickly
Often people who want to lose their weight look for quick ways to lose weight, and this is often their demand when visiting nutritionists , and this may lead many to follow diets that promise them to lose many kilograms of body weight in short periods of time, such as a week, but what Everyone should know is that the weight that has accumulated over years is difficult to actually lose in a few weeks.
Real weight loss requires a real decision stemming from within the person to make a change in his lifestyle that caused him obesity and overweight in the first place, and it is scientifically known that weight loss should be gradual, as weight loss strategies that adopt gradual steps and moderate weight loss As for the period of time, they are often more successful than the quick solutions that lose a lot of weight in the body in a short period. [2]
Despite this, there is no doubt that a person can accelerate the process of losing weight and treat obesity in cases of determination and insistence on it, but this must be done under the supervision of a qualified dietitian to work out strategies that suit individual cases, [3] and it must include loss strategies. Weight loss, especially those aspiring to achieve rapid weight loss, take all necessary steps, which include diet, exercise and lifestyle modification. [2]
The diet
The first principle that is considered effective in achieving weight loss is to achieve a defect in the energy equation in the body, and this is done when the calories that a person consumes are less than the calories that the body burns, and the easiest way to achieve this is through diet, as eating a diet in which calories are low The caloric needs of the body achieve this imbalance in energy, and thus weight loss, for example if a person consumes a diet that contains fewer calories than his needs by about 500 calories, then he gets rid of half a kilogram of body fat weight within a week, and it is possible to decrease more to achieve weight loss Larger. [4]
But you should not eat a diet that is very low in calories, as the diet should provide the minimum amount of energy, which is the basic metabolic rate in the body, which is the minimum amount of energy that the body needs to maintain its normal physiological functions in balance. [1]
The diet must be individually tailored according to the individual situation of the person, and popular diets that promise rapid weight loss should be avoided, as these diets even if they succeed in achieving weight loss, the weight that is lost can include fluids and muscle tissue, which is not The desired goal is to lose weight, but focus on losing fat tissue, [5] and it should be noted that there is no magic diet to lose weight quickly or without real effort. [2]
Sports
Sport contributes to losing weight by achieving an imbalance of energy from the other side of the equation, which is the energy that the body expends, as it increases the total calories that the body burns, and exercise must be exercised daily for those looking for a quick weight loss, [6] perhaps The best sport you can do to lose weight is the sport that you can practice and adhere to, so do not commit yourself to practicing difficult or boring exercises that make you lose your enthusiasm or your ability to practice it easily, and whatever the sport that is practiced is better than not. [7]
Nevertheless, it must be taken into account that the best type of sport suitable for weight loss is aerobics , as it was found that exercising an hour a day of any type of moderate-intensity aerobic sport is best in burning fat and losing weight, [7] and aerobic exercises include walking, jogging and bike Fixed, jumping rope and other sports that raise the rate of breathing and pulse. [8]
And you should consult your doctor before starting this rate of exercise sports in the event of a person unfamiliar with the practice or was suffering from excess weight dramatically or he had any health problems, where a doctor can advise him gradually in the exercise instead of starting at this level. [7]
Lifestyle modification
This part is very important in the process of losing weight , as it achieves the required continuity in losing weight and maintaining it instead of regaining the weight that is lost through diets that fail to achieve real long-term changes in lifestyle, and often the longer weight loss plans in the period are more Successful of the quick ones, [2] and these behavioral changes in lifestyle depend on analyzing the wrong behaviors practiced by the person, whether in eating, sport or even in the wrong thinking, and after analyzing the problems in these points and the reasons for their practice, ways to amend them are determined. [1]
This part requires a personal effort, so that self-monitoring and recording everything related to eating food, such as the quality, quantity, place, time and feelings associated with eating helps determine the situations in which the person eats, whether physical situations that include place and time or emotional and psychological conditions, such as anger Or happiness , or stress, or something else. [1]
Behavior modification requires nutritional education and psychological support. [1] It is best to consult a dietitian to obtain a complete evaluation of the nutritional status, including behaviors and eating habits, and to obtain an appropriate plan to modify and treat it.
Weight loss tips
- Avoid eating dishes and foods high in their fat content, especially saturated fats, which are found in animal fat sources, such as high-fat meats, ghee, butter and cream. [2]
- Increase your intake of vegetables, as they are low in calories and help a lot in feeling full and reduce the amounts of food eaten, and you must focus on eating vegetables between meals and when you start eating so that you get satiety by eating less than the main dishes. [2]
- Avoid eating sweets and replace them with eating fruits, and eating fruits between meals contributes to reducing the feeling of hunger and reducing the possibility of a person eating an unhealthy high-calorie snack between meals. [2]
- Replacing milk and milk products of yogurt, cheeses, and whole labneh with their low-fat or skimmed alternatives. [2]
- Make sure to eat slowly and chew well. [2]
- Drinking at least two liters of water a day, and increasing this amount if the weather is hot or the person exercises, [2] and research has also found that drinking water between meals helps in feeling fullness, and reduces the amount of food and calories consumed. [9]
- Relying on whole grains, such as whole wheat bread instead of white bread and whole brown rice instead of white rice, as at least half of the grains a person consumes daily must be whole grains. [1]
References
- ^ A b c w c h x Mahan LK and Escott-Stump S., Krause's Nutrition and Diet Therapy , Page 558-590. Edited.
- ^ A b t w c h x d y t Rolfes the SR, Pinna K for sale. And E Whitney 's , Understanding the Normal And Clinical Nutrition , 251-305 . Page. Edited.
- ↑ Daniels is the MC of P. M And Popkin, The Impact Of Water Intake On the Energy Intake And Weight Status: A Systematic Review , , 505-521 . Page. Edited.
- ↑ “Lose Weight Fast: How to Do It Safely” , webmd . Edited.
- ↑ Martin Downs (3-1-2005), "Why Do We Keep Falling for Fad Diets?" , Of WebMD , Retrieved 20-1-2016. Edited.
- ^ Schlenker ED and Long S, William's Essentials of Nutrition and Diet Therapy , Page 138-141. Edited.
- ^ A b t " to Lose Weight the Fast: How To Do It To Safely" , WebMD . Edited.
- ↑ Melinda Ratini (9-23-2014), "Exercise for a Healthy Heart" , WebMD , Retrieved 20 October 2016 . Edited.
- ↑ Daniels is the MC of P. M And Popkin, The Impact Of Water Intake On the Energy Intake And Weight Status: A Systematic Review , , 505-521 . Page. Edited.
