Definition of obesity and excess weight
In order to understand the principle of weight loss must first know the concept of obesity and excess weight; where the overweight is defined as a condition in which the body weight exceeds a certain scale for length, and obesity is defined: the accumulation of fat in the body to the extent contrary to health.
in order to maintain a healthy weight, one must balance the energy consumed in the diet with the energy consumed daily by the body over a lifetime. There are many reasons for obesity and weight gain. However, the imbalance in a healthy person’s body weight occurs when this equation is disturbed. The calories) consumed in the diet from the energy (calories) consumed, or when the energy consumed decreases from those consumed, there is a gradual increase in weight depending on the difference between them. A common method of weight assessment is the use of BMI, which is calculated from the following equation: body weight in kg / sq.
Body Mass Index Ratings
| Category | Body Mass Index (kg / m²). |
|---|---|
| Weight loss | Less than 18.5 |
| Normal weight | 18.5-24.9 |
| Increase in weight | 25-29.9 |
| First-class obesity | 30-34.9 |
| Obesity of the second degree | 35-39.9 |
| Third grade obesity (excessive obesity) | 40 and above |
Weight loss in a week
It is scientifically known that weight loss to treat obesity and excess weight should be slow and gradual. Lifestyle changes and a healthy diet for gradual weight loss are always more successful than those that promote rapid weight loss.
Gradually lost weight is more viable and never to be gained again. Although dietitians and dietitians often recommend healthy diets and positive lifestyle changes to gradually lose weight, the search for fast weight loss methods remains a goal for many people.
Weight loss occurs when we reduce the calories consumed by the body that burns, or when we increase the calories burned by the body versus those eaten as we do when we increase physical activity, and certainly that one week is not enough to treat obesity or get rid If you burn more than 500 calories a day and for a week you can get rid of about half a kilogram of body fat and if you need to lose more weight by following a fever More than your daily needs and exercise every day.
It should be borne in mind that a daily diet should not contain fewer calories than the basal metabolic rate, which is defined as the minimum energy (calories) the body needs to maintain the metabolic processes in cells and tissues to maintain the basic processes in the body, including blood circulation, respiration, and gastrointestinal and renal function, as very low-calorie diets can be dangerous for the body and may have negative effects on health. In general, calories in the daily diet should not be less than 1200 calories, but Daily diet and basal metabolic rate vary from person to person, and a dietitian should be used to determine the right calories per person.
Most people looking for ways to lose weight in a short period of time (for example, a week) are those who have emergency events that are not prepared in advance, while the main motivation for diet and weight loss should be to reduce the health risks associated with obesity and get all the preventive benefits that result from a healthy diet. Obesity and excess weight increases the risk of chronic disease and reduces life expectancy.
You should not follow harsh diets that avoid a certain type of food or focus on a particular type, such as those that focus on protein and cancel carbohydrates, or diet cabbage or potatoes, etc. It must also be known that there is no magic diet to rid the body of excess weight quickly or effortlessly, In turn, the diet should be comprehensive, varied and balanced, and should take into account individual differences.
General tips can be followed for weight loss
- The dietitian should be consulted to assess the nutritional status of the individual and give the appropriate diet.
- The goal must be realistic and logical so that the person does not get frustrated and can continue the diet.
- You should rely on small and multiple meals instead of one large meal, as the division of calories on several meals stimulates metabolism and thus helps burn more calories.
- Reduce fat intake and avoid saturated fat. For example, you should avoid eating high-fat meats and replacing them with low-fat meats such as skinless chicken breasts and grilled fish.
- Drinking enough water, where you should drink at least two liters of water per day, in addition to more if it is hot or the person exercising, studies have found that eating enough water to avoid the person eating food caused by thirst Drinking water before meals help reduce calories and helps you feel full.
- Start eating salads before the main meal, and to avoid being bored we can prepare salads differently every day.
- The dietary fiber intake should be raised, as it makes absorption slower and contributes to longer satiety. This is done by focusing on whole grains such as whole-wheat bread, whole oats, brown rice, vegetables, and fruits.
- Eat fruits and vegetables between meals to avoid hunger before a meal and thus avoid eating large amounts of food.
- Drink milk or skim milk instead of whole fat.
- Exercise at least an hour of exercise a day.
- Eat slowly and chew well.
- Use smaller dishes and spoons.
- You can also drink some herbal teas that help reduce weight by increasing the rate of fat burning and work to fill the appetite, such as ginger tea, green tea, chamomile, cinnamon, and drinking tea and coffee has a similar effect.
