Keys to Success.
Achieving intentional weight loss requires a balance of reducing caloric intake and increasing caloric expenditure through exercise. Proper nutrition must still be maintained when food intake is restricted. Studies have documented the beneficial health effects of engaging in moderate exercise.
Research indicates that engaging in physical activity can help promote better cardiovascular and respiratory health, along with muscle development and flexibility of the joints. Furthermore, exercising can be beneficial for improving one's mental health, alleviating symptoms of depression, and calming stress. Many women who have incorporated exercise into their lifestyle report experiencing higher energy levels and an improved overall feeling of wellness. In addition, exercising can strengthen bones and lessen the chances of osteoporosis. Though self-discipline is essential for success, allocating a minimum of twenty minutes a day can produce positive outcomes. Furthermore, in order to decrease body fat, a person must burn more calories than they take in. On average, a pound of fat provides 3,500 calories, thus for individuals who desire to shed that amount, a reduction of energy intake or increase in energy output is required. A weight-loss of five to fifteen percent of body mass, mostly from fat, can significantly reduce the chance of various illnesses.
Approaches to Weight Loss Management
Although the arithmetic of losing weight is straightforward (consuming fewer calories than you burn), achieving success is not simple. Your body has systems designed to maintain a steady weight, and external and internal factors may make it difficult to decrease your food intake or motivate yourself to exercise. However, if you reduce calorie consumption, increase your activity level, and modify your behavior, you can shed pounds and keep them off.
Decreasing Energy Intake
In order to attain safe and effective weight loss, a diet with a reduced energy intake must be incorporated; however, meeting the body's nutrient needs must also be achieved. If the energy intake is lower than 1,200 calories per day, a multivitamin and mineral supplement should be consumed in order to fill any potential nutrient gaps. If energy intake is 800 calories per day or less, medical supervision is suggested.
Increasing Physical Activity
Incorporating physical activity into any successful weight loss plan is essential. Not only does it help burn fat and maintain weight, it also stimulates muscle growth, boosting the body's BMI which in turn aids weight loss. Furthermore, exercising has numerous other advantages including improving general fitness, reducing stress, and breaking monotony.
Long-term weight loss maintenance involves permanently shifting food consumption and exercise habits. This process, known as behavior modification, is founded on the premise that behaviors comprise antecedents (which initiate them), the behavior itself, and the consequences that result. The first step is to recognize the cues that initiate eating, by logging the food, location, accompanying activities, and motivations behind it. From here, potential contributors to the weight-gaining behavior can be pinpointed, which in turn can be altered or avoided to adjust the outcome. As such, this leads to a controlled diet, absence of weight gain, and a feeling of accomplishment. Making long-term changes to the type and quantity of food consumed is vital to preserving the weight loss; otherwise, prior habits may resurface, causing the weight to return.