The first and most important thing to know before you start to lose weight is to know if you are overweight and what is your weight target. You will need to calculate you BMI for that (Learn how to calculate BMI). The next important question you ask is how to lose weight. There are various regime and method that can be used, some more evidence based than others. But the only proven methods all employ the following principles
Principles of weight loss
- Increase activity levels by exercises
- Decrease sedentary activities
- Decrease caloric intake: Either via decrease intake or changing the type of food you take.
While the above might sound simple, it is following this at the right balance and keeping to it that is hard.
The next question we need to answer is how fast to lose weight. There is no real good answer to this, but health experts have advised on the following based on weight loss studies.
How fast to lose weight
- 0.5 to 1 kg per week
- no more than 5 kg per month
- Rate must be be decreased if any medical conditions like diabetes or heart disease
- Rate should be slower in gorsly obeses patients
Why do we want to know how fast to lose weight. This is because rapid weight loss beyond recommendation rates can lead to loss of muscle bulk, osteoporosis and other problems. These problems are particularly more pertinent in teenagers who are undergoing puberty. If they lose weight too fast, the overall growth can be stunted.
Remember the targets on how fast to lose weight and you will be fine.
ReferencesFlegal KM, Graubard BI, Williamson DF, et al. Excess deaths associated with underweight, overweight, and obesity. JAMA. Apr 20 2005;293(15):1861-7 Goodpaster BH, Delany JP, Otto AD, et al. Effects of Diet and Physical Activity Interventions on Weight Loss and Cardiometabolic Risk Factors in Severely Obese Adults: A Randomized Trial. JAMA. Oct 9 2010 Zachwieja JJ. Exercise as treatment for obesity. Endocrinol Metab Clin North Am. Dec 1996;25(4):965-88