Long-Term Weight Loss: How to Lose Weight and Keep It Off
Many people claim that weight loss is short-lived and the real challenge is to maintain weight in the long run. In this article, weight loss is reviewed and recommendations are given to maintain long-term weight loss.
Weight loss is one of the most important issues in health and fitness, largely thanks to rising levels of obesity and associated diseases like diabetes, cardiovascular disease and even mental illness. Countless companies have made their weight loss in their business, literally. They are always coming up with new methods and new ways to market them to you.
Many of these methods include traditional ways of losing weight simply by reducing your food intake or by increasing light activities such as walking, cycling or simply taking exercise such as resistance training or cardiovascular exercise. Others have concerned further intensive methods for example low carbohydrate diets, irregular fasting, crash dieting or extreme increases in exercise or any combination of these.
Almost all of the above methods have proven to be effective for short term weight loss over a period of about 6 to 15 weeks.
However, when studies look at long-term success, which is usually measured by the amount of weight loss that was sustained over a period of about one to five years, the results are not encouraging.
Weight loss: short-term or long-term change?
Studies that focus on weight loss for a year showed that only about 20 percent of people were able to maintain 10 percent of their weight loss. In a European population, below 30 percent of obese people and less than 20 percent of overweight people, they were able to maintain a 10 percent weight loss for more than a year.
Over time these percentages fell even more, with only five percent of people maintaining a five percent weight loss in three years and about eighteen percent of people who maintain a weight loss of two Percent for four years.
Therefore, for the vast majority of people, conventional dietary methods have very
Poor long-term results.
The reason for this mainly seems to stem from a reduction in the level of activity and the energy expenditure of the individuals, once the weight is initially lost. This causes weight loss to stagnate and in most cases usually reverses. Generally speaking, when people lose weight they also tend to move unconsciously less.
Before analyzing how these figures could be improved, there are some obvious issues that need to be addressed with general weight loss studies.
Examples include finding out how much weight could be explained by muscle or fat or what level of fitness or activity a person has, as these have a significant benefit to health regardless of weight. However, for the vast majority of individuals studied, who were inactive and sedentary, like many adults in the United States and Europe, these factors do not apply.
So, for most people looking at weight loss for the first time, reviewing how to make weight loss sustainable and effective in the long run is necessary to ensure that their health benefits are permanent rather than short-lived.
Long-term changes: practices to help maintain weight loss
By looking at research on long-term weight loss and the trends of those who have successfully maintained weight loss, a number of common habits are related to a greater likelihood of long-term weight loss as well as higher levels of initial weight loss.
A number of studies show that using exercise, diet or a combination of the two in long-term weight loss is effective and the amount of weight lost, showed that using exercise, with or without a diet improved the Maintaining weight loss more than diet alone.
When considering the type of exercise performed, cardiovascular exercise in particular steady state long distance seems to be the most beneficial for weight loss due to the large amount of work that can be done and therefore the calories to be can spend.
However, it should be noted that high intensity interval training can provide similar benefits in less time.
Another important note is that resistance training is not as effective as cardiovascular training for weight loss. This is because resistance training helps build and maintain muscle mass, which adds to physical strength and health. This is also one of the reasons why aerobic exercise is as effective for weight loss as it will cause a loss of muscle as well as fat. Therefore, this is a good reason to make sure that resistance training is included in any weight loss program, to ensure that weight loss is mainly due to fat reduction and not a loss of muscle.
Whether it is walking, cycling to work, moving more at home or in the office, physical activity outside of formal exercise will also have to be increased, especially after losing the initial weight, to ensure that the loss is maintained for months or years.
This is especially important if a person is performing intense exercise, as it is a tendency in people to compensate for the calories burned during exercise, reducing their level of activity (not exercise). Increasing physical activity can be done by setting a daily goal, traveling to work on foot or investing in a desk with a treadmill. “Non-exercise” activity has proven to be one of the biggest contributors to energy expenditure, so this step may be the most important for long-term weight loss.
Selection of diet methods
This is a newer area of interest for scientists looking for long-term weight loss, but there is some data showing that men can benefit from reduced fat in the diet and women can benefit from reduced carbohydrates for Long-term weight and fat loss.
Women can benefit from reduced carbohydrates in the last two weeks of their menstrual cycle when looking to lose weight.
Consideration of the dietary methods that are used also extends to the type of foods used, with low calorie foods such as fruits and watery vegetables, which have a greater effect on reducing hunger than other foods, high fiber diets also Promise in reducing hunger.
To get long-term results, adherence to diet is a key element, so reducing hunger and maximizing fat loss through selecting nutrients to reduce, is worth taking into consideration.
If three of these areas are monitored and changed as needed, it will make a permanent and easier weight loss campaign easier and more effective that should help sustain the many associated health benefits that weight loss brings.
How to Lose Weight Safely and the Negative Aspects of Quick Weight Loss
Today we hear about many diets, products and programs that promise rapid weight loss. Americans spend more than $ 30 billion each year on weight loss supplements. Why not, if people want to lose as much as a hundred pounds to be ready for the summer, or a ten pound ship to fit into a wedding dress? On the other hand, some people feel the need to lose weight fast to avoid complications related to obesity, such as diabetes, heart disease and stroke.
Whatever your reasons are, many medical experts advise you not to lose weight fast if it entails undergoing a starvation diet or taking products containing laxatives, stimulants or other dangerous substances.
What You Need to Lose Weight Fast
Experts in weight loss believe that one can lose at least three pounds a week safely by taking a healthy diet and getting plenty of exercise. If that’s fast enough for you, then all you have to do is burn at least 500 calories more than the amount of calories you consume. That means taking only 1,000-1,200 calories and exercising for an hour a day. You will also have to limit your intake of salt and carbohydrates, which reduces water retention in the body.
Experts in weight loss recommend eating a diet with limited amounts of animal fat, starch and added sugars. Consumption of fruits, vegetables, egg whites, skinless chicken or turkey breast, soy products, lean meat and nonfat dairy products also help to lose weight fast. Other expert tips on safe weight loss include:
Drink a lot of water
Avoid storing your pantry with tempting food
Keep you busy to avoid overeating
Consume meals from a plate on the table and avoid eating from the refrigerator
Avoid skipping meals
Write a food diary to keep track of your eating habits
Avoid emotional eating
Disadvantages of Fast Weight Loss
Despite these recommendations some people prefer to lose weight quickly with less waiting time and fewer changes in their eating habits. They often turn to taking dietary supplements that promise incredible results without having to burn calories or deprive themselves of their bag of chips. However, these strategies are not proven to be safe or effective. After all, the FDA does not regulate claims made by manufacturers of over-the-counter weight loss supplements and products. These manufacturers can freely make these claims and do not need FDA approval before their products are marketed.
On the other hand, no pill, dietary supplement or diet has been scientifically proven to be effective for rapid weight loss.
The risks of rapid weight loss include:
Loss of muscle mass
The formation of gallstones
Experts in weight loss advice people, who want to achieve fast results to burn fat, perform a drastic reduction in calorie intake combined with regular exercise.
Effects of Rapid Weight Loss
The rapid rise in rates of overweight and obesity has become a breeding ground for marketers, authors and many companies to promote the idea of rapid weight loss.
Although it is a good idea to put serious effort into weight loss, most people are after physical improvement, in terms of beauty, rather than health.
This motivation makes everyone forget the unhealthy consequences of losing weight quickly, instead, focus on being able to wear a swimsuit for the summer or a sexy dress for a wedding. Worse still, some people develop eating disorders or become depressed when their efforts fail.
Weight Loss Strategies
Just searching the internet or listening to the television ads will let you know that you have a thousand options that promise a weight loss within seven days or a month. These include several diet pills, starvation diets, fad diets, detox programs, herbal supplements, very low calorie diets; substitute meal shakes, training camps, exercise devices, fat-dissolving body creams, and many more. But most of these products and strategies are not supported by solid evidence that they really work for the long term. Unfortunately, the FDA does not regulate the claims of any company, nor do they need approval prior to marketing, unless the products are classified as medications.
In addition to lifestyle changes, the only weight loss strategies recognized by physicians and other health experts are:
Eat a very low calorie diet, supervised by your doctor.
Slimming surgery (bariatric surgery)
Prescription weight loss pills, such as orlistat (Xenical or Alli), Belviq, Phentermine and Qsymia.
These medical strategies usually take several weeks to work, and although weight loss is the end result, they also aim to improve health and prevent disease.
Slimming without risks
Science reveals that if you burn 500 calories more than you eat every day; you should lose one to two pounds in a week. So if you want to lose weight faster, you should exercise more and eat less. A person who consumes 1,000 to 1,200 calories a day and exercises one hour a day can lose 3 to 5 pounds in a week. Consuming foods with a low salt content can also lead to further weight reduction due to the loss of fluids. However, experts warn that you should not try to lose more weight than this rate.
To lose weight fast, but for sure, experts recommend weight management:
Eat a diet low in starch, added sugars and fat in meat and dairy products.
Eat more fruits, vegetables, egg whites, chicken and turkey without skin, soy products, shellfish, 95% lean meat and nonfat dairy products.
Drink a lot of water.
Avoid buying and storing tempting foods.
Stay busy, but avoid sitting for long periods of time.
Eat a dish in front of a table, instead of grazing the refrigerator.
do not skip meals.
Keep a food diary to help control your eating habits.
Can you lose weight in a healthy way on a 1200 calorie diet plan?
Calculation of calorie intake
Before starting any type of healthy eating program or diet, you should think about the amount of calories you really need and what that means for your daily consumption. There are plenty of different online calculators, which can estimate calories using your height, weight and age. However, these have a wide range of error so using a more detailed equation is much better to find your correct amount.
The Harris-Benedict equation is one of the best methods to use, and the equation is as follows:
TMB Men = 88.362 + (13.397 x weight in kg) + (4,799 x height in cm) – (5,677 x age in years)
TMB Women = 447,593 + (9,247 x weight in kg) + (3,098 x height in cm) – (4,330 x age in years)
This gives your basal metabolic rate (TMB), which is the amount of calories you need to maintain life at full rest, therefore, once you have your BMR we have to multiply by an activity factor to give them the right amount you need per day. Multiple your BMR for one of the following to get your total calorie demand.
Little or no exercise: = TMB x 1.2
Light exercise (1-3 days per week) = TMB x 1,375
Moderate exercise (3-5 days per week) = BMR x 1.55
Strong exercise (6-7 days per week) = TMB x 1,725
Very heavy exercise (twice a day, additional heavy workouts) = TMB x 1.9
For example, a 35-year-old woman who weighs 65 kg and measures 160 cm tall would have to do this operation:
447,593 + (9,247 x 65) + (3,098 x 160) – (4,330 x 35) = 1393. So we need to multiply this by its activity factor, let’s suppose that it only exerts twice a week, the result by 1.375:
1,393 X 1,375 = 1,915 calories per day would need to maintain your weight.
How Many Calories Do I Need to Lose Weight?
So now we know how many calories we need per day to maintain our weight, how many calories should we take to actually lose weight?
It is proven that to lose one pound of fat per week you need to burn or have a deficit of 3500 calories / week. This equals 500 fewer calories per day so you can lose one pound per week. For a pound and a half you need a daily deficit of 750 calories. There are several ways to get a daily deficit of your calorie intake, either by restricting your diet to a much lower number – in the case of our example, if she wanted to lose 1.5 pounds a week, she would have to be taking in 1165 calories per day. She could also burn at least 250 calories in the gym, so she would have to restrict her diet to 1415 calories.
Many people do not get time to attend the gym or exercise, so they use low-calorie diets to combat fat and help them lose weight. It is necessary that there is a combination of both, in fact, as the diet alone is not going to be a long term solution for weight loss, nor will it exclusively exercises.
The Pros and Cons of a 1200 Calorie Diet
Why a 1200 calorie diet?
A low calorie diet is ideal for people who have a high amount of excess weight and generally have a BMI greater than 30 which is in the range of morbid obesity. Reducing calories is a quick way to produce a greater deficit between the calories burned and the calories consumed, which helps in weight loss.
I recommend using the IMC Control app to be able to take a weekly follow up and know your Body Mass Index, in addition to other interesting calculations totally free.
Here are some reasons to consider a 1200 calorie diet:
Generally, low calorie diets tend to be low in fat, because the main source of calories must come from carbohydrates and proteins so that the body gets the nutrients to survive and maintain its functioning.
A 1200 calorie diet a day should only be a short term solution for quick weight loss for people with possible health consequences of excess fat. Therefore, they have a high level of adherence – which means that more people will stick to it, as it is not a long term solution.
The body has no choice but to burn the fat that is stored throughout the body for energy because they starve to death than the essential carbohydrates it needs to function in the body organs.
Combining exercise with a low calorie diet will help you lose a lot more weight than if you combine a high calorie diet and then exercised.
Why avoid a 1200 calorie diet?
These types of low calorie diets are not suitable for everyone and should only be started after seeking the advice of a nutritionist or your doctor if you have any pre-existing medical problems.
Here are some cases where you should avoid making a very low calorie diet:
Anyone who suffers from eating disorders should not start a diet like this because it will further increase their obsession with food and will not help with their mental health problems.
Pregnant or breastfeeding women should not undergo any type of restricted calorie diet because the body relies heavily on food intake to provide nutrients to their baby through breastfeeding or when in the uterus.
Low calorie diets can be dangerous if you train heavily, and anyone active more than four times a week for more than an hour should not start a low calorie diet because the body will be affected by a lack of nutrients.
There is the possibility of feeling tired or lethargic when undertaking this type of diet, because your body is feeling starved, especially if your BMR is over 1200. Therefore, certain professions that require your full attention or to fully operate Machinery may have difficulty maintaining this diet.
So, is that safe?
There are a lot of advantages and disadvantages of this type of diet, but everyone is different. Some people read this and think, “Very well, this could work for me,” and others will be otherwise. The most important thought is to consider your own health before starting a restrictive diet. Always seek the advice of a physician before starting if you have any concerns. Quite often, specialists actually prescribe this type of diet for those who are at a significant risk to health because their weight is too high. People who are overweight, for example, are at risk for diabetes or coronary heart disease.
There is nothing particularly unsafe about this type of diet as it should still be getting enough calories to maintain the body’s function but anyone trying to carry it out should consider it as a short term solution rather than a plan Long-term diet.
Effective Weight Loss Plans
You have to lose weight, since over 50 percent of adults are overweight or obese, and more than 33 percent of adults are trying to lose weight
With so many different diet plans, workout routines and weight loss products on the market, one could imagine that we would all be experts in fitness and fitness at this point. Many of these options offer a quick fix promise, rather than a balanced and healthy long-term wellness approach. This leads to impractical expectations of supplements and diet programs. In fact, research shows that up to 95 percent of weight loss plans do not work.
It is important to realize that if a product or program promises to lose weight effortlessly, it does not have the long-term health of consumers and well-being in mind. Similarly, any product or program that guarantees quick results, which is designed for temporary weight loss of water, which can lead to risk of serious illness. On the other hand, a weight loss product or program should complement the lifestyle, and does not require any dramatic change to it. The use of supplements to promote weight loss should simply accompany healthy eating, regular exercise and referral health education.
A new plan for weight loss has been discovered
Researchers at the Rowett Research Institute in Aberdeen showed that a high quality, low carbohydrate diet is more effective in reducing hunger and thus promoting weight loss, at least in the short term. Healthy, obese men were given two different diets. Both diets were high in protein, but differed in carbohydrate: One diet was low in carbohydrates (4%) and the other contained a moderate amount of carbohydrates (35% of the total energy value).
Volunteers felt less hungry on the low-carbohydrate diet of high protein compared to the diet containing high-protein but moderate amounts of carbohydrates. The results of this study further suggest that weight loss over the two periods of four week studies was higher in the low-carbohydrate, high-protein diet, averaging 6.3 kg per person, compared with 4.3 kg in the moderate carbohydrate diet.
It is known that when people eat low carbohydrate diets, within a relatively short time their body has to switch from using glucose as a fuel to ketone bodies. Ketone bodies are appetite suppressants and can affect the appetite centers in the brain. The study showed that volunteers became ketogenic within 1-2 days of starting the low-carbohydrate diet of high protein value. Therefore high protein content, low carbohydrate diets appear to be particularly effective at losing weight due to the combined effect of protein and ketone bodies.
A note of caution was published in an article on the findings of the same study that showed that low-carbohydrate diets can have health consequences for the gut, drastically reducing the number of types of bacteria. So we need to reconsider the fact that low carbohydrate ketogenic diets are a suitable tool for all those who want to lose weight.
Principles of Effective Weight Loss Success
Set, achievable and moderate weight loss goals
Setting goals for weight loss is one of the most important steps in weight loss. However, it is important that you are realistic in your expectations of a weight goal. Research from Indiana University in Indianapolis showed that most people think they have to drop 50 to 100 pounds to succeed in weight loss – a belief that prepares them for failure. Instead, it is advisable to start with a reasonable goal, such as losing 10 pounds. If you achieve that goal, you will have the unit lose another 10 pounds and so on.
Know your body mass index (BMI) or look in the parallel
Your body mass index is based on your height and weight. Doctors consider BMI to be a better measure of the health risk of their current weight in pounds. If your BMI is under 25, your weight is normal. If your BMI is at least 25, but less than 30, you are overweight. If your BMI is 30 or more, you are considered obese. The higher the body mass index, the greater your risk of developing a weight-related disease, such as type 2 diabetes or heart disease.
Find a partner interested in losing weight or joining a weight loss group
Dieting with a friend provides can help you lose weight. Sometimes you need a diet partner to help you overcome temptations and reinforce the desire to move forward and achieve a fit lifestyle. According to a recent study carried out in the Brown University study, those who have a motivated friend lost almost twice as much weight as those who diet alone. Having someone within walking distance can be an added bonus. Announce your weight loss intentions among your friends and neighbors. Most likely they would want some weight too.
Companies like weight watchers have flourished for decades because the sense of community is there to make the process of losing weight less clinical and less isolated. When you attend a meeting of men and women who want to lose weight, you get a sense of company that sets a better level of comfort for achieving your diet goals. Researchers at Columbia University in New York assigned 413 overweight and obese men and women to either a self-help program in which they met twice with a nutritionist and then followed a program on their own or weight watchers, after two years those who go to Weight Watchers lost more than those who go alone.
Lose Weight Slowly
Researchers suggest that people who manage to lose weight through fad diet programs usually gain back most or all of their weight within five years. Strict diets that deprive essential nutrients can be very dangerous.
It is important to realize that weight is more quickly lost, more likely loss comes from water and muscle, not fat. Since muscle tissue is critical to keep our metabolism high, losing what actually leads to a decrease in the amount of calories we can lose each day without gaining weight. Better fat loss is achieved when weight is slowly lost. Fight for a weight loss of no more than 1 to 2 pounds per week.
Maintaining a good eating habit is an essential attribute of a results-oriented weight loss plan. You need to eat well and avoid fatty foods as much as possible. A good way to start healthy is to eat a breakfast cereal that contains at least 5 grams of fiber per serving. Studies show that eating breakfast helps you eat less food at the end of the day and consume fewer total calories.
Ask a registered dietitian to design a meal plan that is right for you. A dietitian can help you set reasonable calorie goals and can make sure that you consume all the essential vitamins and minerals. You can even keep a food journal for five days. Food diaries are warning signs for many people because many of us eat without thinking about it. Reviewing your food journal with your registered dietitian can help you identify situations or emotions that can cause you to overeat.
It is important to know that weight loss can lead to bone loss. So if you are a woman, make sure you are supplementing with 500 to 600 milligrams of calcium twice a day. Choose a calcium supplement that also contains vitamin D.
Some Healthy Diet Tips to Lose Weight:
Limit beverages containing sugar
Eat whole grains instead of starches and refined sugars
Eat a lot of fruits and vegetables
Include healthy types not saturated with fat, instead of saturated and partially hydrogenated fats
Eat smaller portions.
Regular exercise sends messages from the human body to increase your metabolism, endurance and aerobic capacity. Each time you exercise, your body responds by improving your abilities throughout the day and night. Physical fitness specialists recommend regular cardiovascular exercise four times a week for 20 to 30 minutes per session and participate in resistance training four times a week for 20 to 25 minutes per session. This balanced approach encompasses both aerobic exercise to burn fat and deliver more oxygen and resistance training to increase lean body mass and burn more calories throughout the day.
People who exercise as well as cut calories have an easier time to lose weight and keep it off of people who just cut calories. Burning an extra 250 calories a day (around the amount used on a 45-minute walk) cuts about 26 pounds a year as long as you do not replace calories with food. Aerobic exercise, such as swimming, walking or jogging, increases heart rate and helps burn calories. Walking fast speeds up burning excess fat. Not only is fast walking better for the hips but it also produces lots of fat loss rather than jogging or running.
Forget About Diet Pills
Weight loss pill is a tempting proposition for people who are trying to lose weight, but you should understand that there is no magic pill. Pills only work in combination with proper nutrition and exercise, but the fact is that exercise and proper nutrition work in any way – with or without pills and similar substitutes.
In general, long-term weight loss can be maintained as long as adherence to a training program and a particular diet is maintained. However, special attention should be paid to “non-exercise” levels of activity, as this may be the main cause of weight loss beginning to stagnate or reversed over time.