Obesity Diet

The best was of losing weight and obesity is a combination of diet, exercise, and change in behavioral modification. Before starting on any weight loss program, it is important to determine both how fast to lose weight and how to lose weight safely. Therefore, goals of weight loss must be set before anyone begins any weight loss.

Obesity And Eating Disorders

Goals of weight loss

Many Obese individuals are still actively gaining weight. The most important is to stop any more weight gain.

The next goal is to calculate the idea weight of the obese person. Do this by calculating the BMI of the person.

The thrid goal is to indentify the initial weight loss targeted. Most programs will be considered successful if they can achieve a weight loss of 5% in 6 months time.

The fourth goal is to identify what the obese person hopes to gain by losing weight. Is it appearance, health, mobility or other reasons. This helps the person to understand his motivation better and the likelyhood of him keeping to his diet plan would be higher.

Calculating required calorie for an obesity diet

Approximately 22 kcal/kg is required to maintain a kilogram of body weight in a normal adult. The expected or calculated energy expenditure for a woman weighing 100 kg is approximately 2200 kcal/day.

This can vary by up to 20%. Target calorie deficit should be 500kcal/day in a person’s diet. This should help the person lose about 2% of his weight a month.

Different types of Obesity Diet

Knowing that we are targeting a caloric deficit of 500kcal/day in an obesity diet. There are four general ways which these diets can be achieved:

  • Balanced low-calorie diets/portion-controlled diets
  • Low-fat diets
  • Low-carbohydrate diets
  • Mediterranean diet
  • Fad diets (diets involving unusual combinations of foods or eating sequences)

Commercial weight loss programs and internet-based programs are discussed elsewhere.

Balanced low-calorie diets

These are most recommended by nutrionist. Keeping a balance diet reduces the chance of having any vitamin, mineral or even essential fatty acid deficits. This can usually be done via reduced portion intake or carefully calculating a balance diet for all 3 meals of the day. The other method is to take replacement milk/drinks in place of certain meals.

Most people understand which are the fatty food and avoiding them as much as possible helps to reduce weight. Fats are classified at the top of the food pyramid in a good diet, which means they should constitute no more than 25% of a person’s diet, even in non obeses individuals

Such diets typically avoids most carbohydrates, mainly potatoes, rice and bread. Pasta is included in this category. This is easily achieved since most carbohydrates are not particularly tasty, unlike fats and proteins. The key is to ensure there are no increase in amount of fats taken when a low carbohydrate diet is being adhered to.

A mediterranean diet consist of high level of monounsaturated fat and lots of vegetables, fruits, legumes, and grains. Some amount of milk and dairy products and wine are also taken. This quick summary of diets should get you started on losing weight safe and fast.

Exercise to lose weight

Previously, we wrote about how fast we should lose weight. Our current topic is on exercise. One of the major component of weight loss is exercise. It has been said that dieting helps weight loss, exercising keeps weight loss. This is true to a certain extent. Few weight loss program succeed without any increase in physical activities.

Exercise increases the energy usage and is especially useful for long term weight reduction. Exercise reduce the desire for food that are high in fat, thus reducing the overall fat intake. It will also prevent the decrease in basal energy use that occurs with any dieting. How then can we use exercise to lose weight?

Exercise to lose weight

Increase in physical activities can take many form. This could mean joining a gym and a exercise program, to doing something as simple and using the stairs rather than the escalator or elevator. It has been shown to being active is daily activities (walking more, climbing more and watching less TV) actually maintains weight better than exercising 20 minutes every day. While this is said, a decent exercise program can help build cardiovascular strength, and induce a physical and non physical well-being that merely climbing the stairs don’t offer.

How should we start? Always initiate exercise slowly. People who are above 35 years old and those with any health problems should consult a physician before embarking on an exercise program. Starting by adding 5 to 10 minutes of exercise a day and slowly tail up to 30 min a day. The key is to exercise regularly in small amounts rather than intermittently.

An exercise program should include activities for at least 3 times a week, although at least 5 times a week is more ideal. Any lesser than 3 times a week is less likely to build cardiovascular strength and maintain weight loss.

A good exercise program will usually produce an additional calorie usage of 100 to 200 calorie per day. Couple this with a good diet program, weight loss can be achieved.