Effective and Safe Weight Loss
The problem of overweight and obesity is growing rapidly among all age groups. Many people resort to quick weight loss methods such as herbal supplements and pills, often without considering the health consequences. However, rapid weight loss often leads to a reduction in water mass and muscle mass, which is dangerous for health. Losing weight in a scientific, effective, and safe manner is not difficult, but requires persistence and the use of proper methods.
1. Assess and Determine Weight Loss Goals
Determine weight loss goals based on age, degree of overweight or obesity, and health status. For children under 6 years old, weight loss goals should not be set unless there are complications, risk factors, or comorbidities. The degree of overweight or obesity should be assessed through a combination of factors, including anthropometric measurements, body composition analysis, skin fold thickness, waist circumference, diet and exercise history, and family history. Health status should also be assessed by examining for any complications or signs of the cause of obesity and through laboratory tests for risk factors and causes such as lipid profiles, blood glucose levels, abdominal ultrasound, and hormonal levels.
2. Principles of Weight Loss Treatment
The key principles of weight loss treatment are to:
- Lose fat mass, not muscle mass, bone, or water
- Maintain a healthy weight in a sustainable manner
- Develop good eating habits and a healthy lifestyle to prevent recurrence
- Increase energy expenditure through exercise and decrease energy intake
- Use weight loss medications when indicated
- Treat any concomitant risk factors such as hypertension, dyslipidemia, and diabetes.
3. Effective Weight Loss Plan in Three Steps
Step 1: Increase Physical Activity
Increase physical activity through daily activities such as household chores, cycling, and taking the stairs. Choose a few sports that can be pursued for a long time, such as brisk walking, slow running, cycling, swimming, soccer, badminton, tennis, or basketball, and practice for at least 15 minutes at a time and for a total of at least 60 minutes a day.
Step 2: Control Energy Intake
Follow an energy-balanced diet that provides enough nutrients from sources such as lean meat, fish, beans, vegetables, and fruits. Limit high-energy foods such as those high in fat, sugar, and sweets. If weight loss is indicated, reducing energy intake by 500-1000 kcal per day in adults or 20-25% in children compared to energy requirements for age can result in a reduction of 0.5-1 kg of body weight per week and a 10% reduction in body weight within 6 months. Ensure adequate food groups and the proportion of energy-producing substances in the total energy intake.
Step 3: Maintain Diet and Exercise
Maintain weight loss by combining diet and exercise with factors such as relaxation, sleep, a healthy environment, and journaling.
We hope this article is helpful for you in achieving effective and safe weight loss.
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