People normally face the challenges when they try to lose weight since some common eating patterns are extremely difficult to change. However, to lose weight successfully, unhealthy eating habits need to be strictly replaced with healthy foods. More importantly, self-discipline remains vital. Making huge changes to eat healthier by changing all eating habits at the same time is not always necessary. It is sometimes better to set small goals to achieve step by step. Over time, small changes can make a big difference, resulting in a sustainable weight loss in the long run.
6 principles on effective weight loss
- An excessive body fat must be reduced, not only just muscle mass reduction.
- Focusing on eating healthy meals with sufficient consumption of the five food groups which are carbohydrates, proteins, lipids, vitamins and minerals from fruits and vegetables.
- Consuming more low-calorie products and high-fiber foods while reducing the portion of high-calorie meals.
- Avoiding high-fat and oily diets such as deep-fried foods
- To lose weight steadily, the short-term goal of weight reduction is advised to accomplish it gradually, at a rate of 0.5-1 kg/week. And within 6 months, the goal has been defined as a reduction of 5-10% of initial body weight.
- Maintaining a healthy weight for at least 1 year.
Health benefits of losing weight
Studies have shown that health benefits resulting from appropriate weight-loss are scientifically evident including:
- Improved general health.
- Enhanced self-confidence.
- Improved mobility.
- Lowered blood pressure.
- Improved cholesterol levels.
- Improved blood sugar levels.
- Decreased risks of obesity, diabetes and heart disease.
Weight loss and diet plans
- The restriction of calorie intake, less than 800 calories per day helps to achieve weight loss up to 10-15% of initial weight within 3 months. Nevertheless, it might lead to malnutrition due to the limitation of food intake. Thus the appropriate recommendations in taking additional vitamin and mineral supplements made by nutritionists and dieticians are further required.
- After discontinuing the restriction of calorie intake, a rapid weight gain generally develops quickly. For the restriction of calorie intake with lowered chances of weight gain, it is advisable to maintain calorie intake 500-700 calories per day, or 200-250 calories per meal. This regimen helps to lose weight 0.5 – 1 kg. per week. For instance, regular lunch consists of 2 spoonful of rice, 2 apples, 1 fried fish and one portion of fried vegetables. This whole meal gives approximately 580 calories. Advised changes are an apple with steamed or boiled fish in clear soup. Energy obtained from this meal is only 358 calories.
- The regular consumption of each meal provides 300-700 calories. For calorie restriction, calorie-controlled supplements advised by nutritionists or dieticians are individually recommended.
Facts and statics
- A rapid weight loss, defined as a quick weight reduction greater than 10% of initial body weight, unfavorably affects body’s fat-to-muscle ratio. It results in an excessive stress and causes yo-yo dieting. Yo-yo effect is unsuccessful weight maintaining in the long-term period, resulting regaining of body weight.
- The American Heart Association (AHA) 2018 recommends daily calorie intake for women 1,200 – 1,300 calories and 1,500 – 1,600 calories for men. Weight reduction entirely depends on the initial body weight of individuals.
To maintain weight loss in the long run, diet restriction is highly recommended in a combination with regular exercise. Not only to achieve weight reduction successfully and steadily, this combined regimen also largely helps to reduce the chances of muscle loss.
