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How to lose weight -Guide- 2023 ?

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People gain weight when they consume more energy than they burn, so eating less calories, or energy, can help. Other factors, like as genetics, metabolism, hormones, the sort of food you eat, your body type, and lifestyle, all play a part.

This article will go through the reasons for how to lose weight, as well as the most successful approaches and medical procedures.

Obesity

How to lose weight

Obesity is currently considered an epidemic by health authorities all around the world.

Every year, at least 2.8 million individuals die as a result of problems associated to obesity.

Obesity was prevalent in 42.4% of individuals in the United States from 2017 to 2018, according to the Centers for Disease Control and Prevention (CDC).

Obesity has a greater impact on some populations than others. Obesity affects 49.6% of non-Hispanic Black adults, 44.8% of Hispanic adults, 42.2% of non-Hispanic White adults, and 17.4% of non-Hispanic Asian adults, according to the CDC.

The health risks of excess weight include:

  • a higher risk of diabetes.
  • stroke.
  • certain types of cancer.

Why lose weight?

There are many reasons for losing weight:

  • Appearance: Some people may feel that if they lose weight, they will look more attractive, fitter, or healthier.
  • Confidence and body image: Some people with excess weight or obesity may feel uncomfortable about their appearance.
  • Overall health: Maintaining an appropriate weight can help to boost overall health and prevent diseases such as type 2 diabetes.
  • Specific conditions: Symptoms of sleep apnea or type 2 diabetes, for example, may improve or go away when a person loses excess weight.
  • Fitness: A weight-loss program that involves exercise can leave a person feeling fitter, with more energy and stamina.
  • Sports competitions: In some sports, such as boxing, an individual may seek to control their weight to stay in their existing weight category.
  • Fertility: Fertility treatment appears to be more effective Source in women with obesity and polycystic ovary syndrome (PCOS) if they lose some weight before treatment.

Diets

Many diet programs make claims about weight loss. It might be tough to determine whether or not they are true.

Some are supported by evidence, are safe, and effective, while others are not. Many health specialists, dietitians, and nutritionists believe that combining a healthy, weight-loss diet with physical exercise yields the best outcomes, especially over time.

This 2017 article compares and contrasts nine common diets as assessed by experts.

It is not always feasible to predict the effectiveness of a diet.

Calories

Many factors influence how many calories a person should consume every day in order to lose weight.

Among these elements are:

  • desired weight loss
  • desired speed of weight loss
  • age
  • sex

The US Department of Agriculture (USDA) has provided daily calorie guidelines for people.

Daily recommended calorie consumption for males:

Age 19-20

  • Sedentary: 2,600
  • Moderately active: 2,800
  • Active: 3,000

Age 21-30

  • Sedentary: 2,400
  • Moderately active: 2,600-2,800
  • Active: 3,000

Age 31-50

  • Sedentary: 2,200-2,400
  • Moderately active: 2,400-2,600
  • Active: 2,800-3,000

Age 51+

  • Sedentary: 2,000-2200
  • Moderately active: 2,200-2,400
  • Active: 2,400-2,800

Daily recommended calorie consumption for females:

Age 19 to 30 years

  • Sedentary: 1,800 to 2,000
  • Moderately active: 2,000 to 2,200
  • Active: 2,400

Age 31-50 years

  • Sedentary: 1,800
  • moderately active: 2,000
  • Active: 2,200

Age 51+ years

  • Sedentary: 1,600
  • Moderately active: 1,800
  • Active: 2000 to 2,200

If a person want to reduce weight, he or she should consume less calories than those indicated above. It is essential to maintain a healthy, well-balanced diet.

Before making dietary changes, a person should consult with a dietician, nutritionist, or doctor, if feasible.

A person’s carbohydrate, protein, and fat ratios should be appropriate for excellent health.

A meal plan should be nutrient-balanced, as a poor diet and malnutrition can develop regardless of calories. A bad diet can also cause depression and a loss of drive.

Once a person has attained their ideal body weight, they should progressively increase their daily calorie consumption until they reach their “weight maintenance” number.

Weight control

A well-balanced diet combined with frequent exercise can help a person effectively regulate their body weight.

A person’s weight management may improve if they receive enough sleep. According to a 2018 review, there is scientific evidence that poor sleep can contribute to increased hunger, cravings, and a decrease in willingness to engage in physical exercise.

After reducing weight, a person can regulate their weight in a variety of ways. Among the useful alternatives are:

  • Avoid restrictive diets: Too much calorie restriction can slow down the metabolism and alter hormones that regulate appetite. This can cause weight gain.
  • Exercise: A 2013 study shows that exercising for 200 minutes per week can help maintain weight loss.
  • Eat more protein: Protein can make a person feel full and reduce hunger.
  • Be mindful of carbs: Some studies have found a low-carb diet can help keep weight off after losing it in some cases.

Weight and health

Dieting and weight-loss efforts, according to some health experts and academics, may result in more weight gain and worse health.

A survey conducted in 2021A study of 60 women between the ages of 20 and 30 indicated that those who followed a tailored diet plan in conjunction with goal-oriented psychotherapy lost more weight in the long run.

According to this study, the fundamental cause of obesity is an inability to regulate one’s eating habits, hence obesity should be treated as an eating problem. Supporting weight reduction with psychotherapy can help offset the negative consequences of standard diet difficulties.

Supplements

Many supplements are available that claim to help people lose weight.

Some of these include:

  • omega-3 products and fish oils
  • chitosan, derived from shellfish
  • green tea extracts
  • some Chinese herbs
  • bitter orange extract

According to the National Center for Complementary and Integrative Health (NCCIH), these are ineffective and may have negative effects.

Ephedra, which was originally used in several weight-loss products, is now prohibited due to safety concerns.

Another source of worry is the selling of “fat burners” that have not been approved by the Food and Drug Administration (FDA). Furthermore, some herbal supplements may not contain exactly what is stated on the label.

Natural remedies

The NCCIH points out that approaches that focus on the mind and the body may help.

Examples include:

  • yoga
  • meditation
  • mindful eating

It recommends finding a qualified and experienced instructor to guide you through these activities.

Bariatric surgery

Bariatric surgery, often known as weight reduction surgery, is a medical technique for persons with a high BMI who are at risk of catastrophic consequences.

If alternative weight loss methods have failed, a doctor may advise bariatric surgery.

The surgery is either using a gastric band to reduce the size of the stomach or surgically removing a portion of the stomach.

A doctor may prescribe a sort of gastric bypass surgery in which the small intestines are redirected to a tiny stomach pouch in some circumstances.

This procedure will significantly lower a person’s appetite, and they will be unable to absorb or digest meals as thoroughly as previously.

For those with extreme obesity, bariatric surgery can be an effective technique to reduce body mass index (BMI). However, study findings for various treatments have not shown which form of surgery is optimal in each situation.

The treatment has been shown to be effective in treating type 2 diabetes and lowering cardiometabolic risk.

A person should strive for a body weight that is compatible with their height, age, and gender. This article may assist a person in determining their optimal weight.

When is weight loss bad?

In rare circumstances, decreasing weight might cause complications.

When a person expends more energy than they ingest, they lose weight. This is referred to as a negative energy balance. To make up for the deficiency, the body looks out energy reserves, beginning with fat.

More muscle and lean tissue will be used up in a person with minimal fat. This can lead to other health issues.

These are some examples:

  • a higher risk of osteoporosis
  • reduced muscle mass and strength
  • problems regulating body temperature
  • a lower ability to resist infections

A significant reduction of body mass can be fatal.

If feasible, a person who is having unexplained weight loss should consult with a medical expert.

Summary

There are several aspects to consider while attempting to reduce weight, including age, gender, food, exercise level, and health concerns.

People may lose weight by lowering calories, exercising, eating a nutritious and balanced diet, and getting enough sleep, according to health specialists.

In some situations, a person may benefit from weight loss surgery, such as bariatric surgery. In certain situations, losing too much weight can be harmful to a person’s health.

If feasible, a person should consult with a medical practitioner before modifying their diet and exercise program.

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