Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat adipose tissue, or lean mass namely bone mineral deposits, muscle, tendon, and other connective tissue.
INTRODUCTION:
the beginning of your journey towards a healthier and happier you. Weight loss is a topic that often carries a multitude of emotions, from excitement and determination to apprehension and uncertainty. However, it’s important to approach this journey with an open mind and a willingness to embrace change. But before diving into the specifics of weight loss techniques and strategies, it’s crucial to understand the underlying principles and factors that contribute to weight gain and loss. From the interplay of genetics and metabolism to the impact of lifestyle choices and environmental factors, there’s a complex web of influences at play. Together, let’s explore the science, strategies, and mindset shifts needed to navigate the path towards a healthier and happier lifestyle.
5 Key Fundamentals of Losing Weight:
- Calories Matter. If you want to lose weight, you must create some sort of calorie deficit.
- Focus on Eating Whole Foods and High-Fibre Foods.
- Be More Active.
- Eat More Fruit and Veg.
- Drink More Water.
Strategies :
Weight loss generally occurs in two stages an early, rapid weight loss stage followed by a slower, longer period of weight loss. In some cases, weight loss may plateau. This is when it may become challenging to prevent weight regain.
The Different Stages of Losing Weight:
If you’re like most people, you may be eager to know when you can expect to see results after embarking on your weight loss journey.At the same time, you may want to know whether the weight you’re losing is coming from fat rather than muscle or water.
What are the stages of losing weight ?
Stage 1: Rapid weight loss
The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first few weeks. In the beginning, your weight loss will be mostly due to water loss. Factors other than diet, including your age, sex, starting weight, and physical activity level can also influence your rate of weight loss.
Stage 2: Slow weight loss
In the second stage (usually after the first few weeks), weight loss at a much slower rate and will usually be due mostly to fat loss. However, weight loss more commonly happen because some diets overly restrictive and hard to follow, causing people to deviate from them. It’s important to follow a dietary pattern that fits your lifestyle and preferences so that you can stick with it long-term.
| Problem | Cause |
|---|---|
| Impaired intake | Poor appetite can be a direct symptom of an illness, or an illness could make eating painful or induce nausea. Illness can also cause food aversion.Inability to eat can result from: diminished consciousness or confusion, or physical problems affecting the arm or hands, swallowing or chewing. Eating restrictions may also be imposed as part of treatment or investigations. Lack of food can result from: poverty, difficulty in shopping or cooking, and poor quality meals. |
| Impaired digestion &/or absorption | This can result from conditions that affect the digestive system. |
| Altered requirements | Changes to metabolic demands can be caused by illness, surgery and organ dysfunction. |
| Excess nutrient losses | Losses from the gastrointestinal can occur because of symptoms such as vomiting or diarrhea, as well as fistulae and stomas. There can also be losses from drains, including nasogastric tubes.Other losses: Conditions such as burns can be associated with losses such as skin exudates. |
Myths:
Some popular beliefs attached to weight loss have been shown to either have less effect on weight loss than commonly believed or are actively unhealthy. According to Harvard Health, the idea of being the key to weight is “part truth and part myth” as while metabolism does affect weight loss, external forces such as diet and exercise have an equal effect. They also commented that the idea of changing one’s rate of metabolism is under debate. Diet plans in fitness magazines are also often believed to be effective but may actually be harmful by limiting the daily intake of important calories and nutrients which can be detrimental depending on the person and are even capable of driving individuals away from weight loss.
In conclusion, the journey of weight loss is as unique and individualized as the people undertaking it. It’s a process that requires patience, perseverance, and a commitment to making sustainable lifestyle changes. Throughout this journey, you’ve learned about the importance of balanced nutrition, regular physical activity, mindful eating, adequate sleep, stress management, and setting realistic goals.As you continue on your weight loss journey, remember to be kind to yourself and practice self-compassion. Embrace the ups and downs, and don’t be afraid to seek support from friends, family, or professionals when needed. With dedication, perseverance, and a positive mindset, you have the power to achieve your weight loss goals and live a happier, healthier life. Keep moving forward, and remember that every step counts towards your success.