Many individuals are unaware of the complex biological factors that contribute to the weight gain and loss of excess fat. One of the major contributing factors is our eating habits. Eating too fast, clearing our plates before we finish our food, and skipping meals are just some of the things that cause us to gain weight. While losing weight is a great first step, the next important thing to remember is how to keep it off. Here are some tips to follow for long-lasting results.
Stress is one of the most common causes of unexplained weight loss. The other major cause of weight loss is illness. Unintentional weight loss can be caused by malnutrition or a combination of illnesses. Some diseases, such as cancer, can also cause unintentional weight loss. You may also have a medical condition affecting your metabolism that causes you to shed excess fat. For this reason, it is important to seek immediate medical care for any underlying health conditions.
A major part of a weight-management program involves dietary restriction. Energy input and expenditure are proportional to one another, with food accounting for up to 100% of energy. By reducing the amount of energy you eat, you affect the energy balance equation most dramatically. While diets have many names, all of them have the same basic components: reduction of fat, protein, and carbohydrate intake. Dietary restriction can help you lose weight and maintain it.
Self-monitoring is critical for ensuring that you keep your weight loss. Self-monitoring is particularly important in the first few weeks of the program and during periods of increased exposure to food. Similarly, frequent follow-ups with a health care provider are important. Weekly to monthly follow-ups are the minimum recommended for an effective weight-management program. Support groups can be helpful in substituting for some health care provider contact.
Once you know what your current situation is, you can devise a realistic weight-loss plan. Set realistic goals for yourself and track your progress. Approximately one to two pounds per week can be a reasonable rate for achieving weight loss. And remember to be patient! A gradual, but steady, program is the best way to achieve your weight loss goals. Achieve them and you will be happy with the results! And remember to be kind to yourself along the way. If you are not losing weight within the prescribed time frame, you may need to rethink your goals or the timeframe.
Although very low-calorie diets (VLCDs) were popular during the 1970s, they have fallen out of favor over the past few years. The National Institutes of Health and FDA both define a VLCD as a diet that contains 800 kcal per day or less. Another, more scientific definition is a diet that contains 10-12 kcal/kg of desired body weight. This can help you lose the excess weight and maintain it.