Scientific Guideliness for Effective Weight loss

Three are lots of reasons for people who are overweight or obese to lose weight. to be healthier. To look better. To feel better. to have more energy....

People who have weight loss, specifically fat loss, as a goal can be split into two general groups;
1. Those who are normal weight but want to lose body fat for aesthetic reasons and
2. Those who are overweight or obese, that is, have a Body Mass Index(BMI) greater than 25 or 30, respectively.
The following are general principles to be considered when a person embarks on a weight loss regimen.
-> The ability to achieve and maintain minimal body fat is largely genetic. Some individuals are able to do so while maintaining health and performance. Others experience health and performance problems.
-> Whether people can gain muscle (lean body mass-LBM) and lose body fat simultaneously depends primarily on their level of training. previously untrained people can both lose body fat and gain lean body mass as a result of caloric restriction and training: However, it is unlikely that trained persons who already possess a relatively low percentage of body fat can achieve body mass reduction without losing some lean body mass.
-> An average of 1 to 2 pounds (about 0.5 to 1.0 kilograms) per week represents a daily caloric deficit of approxiamately 500 to 1,000 kcal.
-> Faster rates of weight loss can lead to dehydration and vitamin and mineral status. Substantial weight loss by caloric restriction will result in loss of marked amounts of lean body mass.
-> Fat loss rates vary depending on body size. The rate of loss of 1% total body weight per week is a common guideline. For example: Losing at a rate of 1% a 110 -pound (50 -kilogram) person would strive for about a 1- pound (0.45- kilogram) weight loss per week, while a 331- pound (150- kilogram) person would aim to lose about 3 pounds (1.5-kilograms) per week.
-> The diet should be composed of food low in "Energy density" (refers to the calories per weight or volume of food. eg: Broth-based soup, salad greens, vegetables and fruits.(This can help control hunger and lower caloric intake).
-> The diet should be nutritionally balanced and should provide a variety of foods.

-----Dr.Girish Deva
Physiotherapist & personal trainer,
Kasturi Polyclinic & Diagnostics,
Ph: 9885621003

Note:- This article is not my own. Live channels and services imported from (The Hindu, retail plus news)