Lose weight. How to…

lose weight

How to lose weight fast: About : Weigt lose. Fat lose versus muscle lose. Proper nutrition to lose weigt. How the body gets rid of fat. Psychological effect when losing weight. Low fat diet to lose weigt. Vegetarien diet to lose weigt. Diet pills. Yo-yo dieting. Dangers of fasting… Also more info about losing weight fast in Dutch (Nederlands) or also in Chinese 减肥,保健,美容,如何减肥,并消耗更多的脂肪。

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Healthily and permanently lose weight.

Lose weight menu

  1. Losing weight: Intro.
  2. Thermoregulation
  3. Losing weight: by physical exercise
  4. Fat loss versus muscle loss
  5. Losing weight: Energy obtained from food
  6. Proper nutrition
  7. Losing weight: How the body gets rid of fat
  8. Psychological aspects of weight-loss dieting
  9. Losing weight: Low-fat diets
  10. Vegetarian diet
  11. Losing weight: Very Low-Calorie Diet (VLCD)
  12. Diet pills
  13. Losing weight: Yo-yo dieting
  14. Dangers of fasting
  15. Losing weight: Side effects

lose weight fast: Word in advance.

I am no doctor. Or a dietician. And I have absolutely no tie with the medical world. What I write here, is absolutely no form a medical recommendation or whatever. It is just my vision about the subject.

Healthy losing weight? Yes indeed. You can lose weight also unhealthily. : -) Myself has gone of 104 kilograms to 84kg (from 208 lb to 168lb) in 5 months without a real diet. And by working at this slower tempo. It is also with a permanent result. (And you give your skin also the time to adjust.) Simply some adaptations in my feeding, and living habits.

Dieting is the practice of eating food in a regulated fashion, to achieve a particular objective. In many cases, the goal is to lose weight or to maintain stable body weight. Some athletes aspire to gain weight, usually in the form of muscle.

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Thermoregulation.

According to the principles of thermoregulation, humans are endotherms. We expend energy to maintain our blood temperature at body temperature. Which is about 37 °C (98.6 °F). This is accomplished by metabolism and blood circulation. Or, by shivering to stay warm. And by sweating to stay cool. Also, our skeletal muscles are working to maintain an upright posture. (Except when sleeping.) Al this consumes energy. There is a minimum energy expended necessary to keep us alive. This is called the basal metabolic rate.

This is approximately 1 watt continuously per kilogram (2 lb.) of body mass. Thus, somebody weighing 75 kilograms who is doing nothing or just watching television uses about 75 watts of energy. This is about 1500 kilocalories or 6500 kilojoules each day. (1cal = 4 joules)

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Lose weight through physical exercise.

If we want to lose weight we need to ingest less energy and use more energy. And doing physical exercise, is an important complement to dieting in securing weight loss. Aerobic exercise is also beneficial in maintaining normal good health. And this is especially so, for the most important muscle in our body is the heart.

To be effective, this aerobic exercise must be done while maintaining a target heart rate of above fifty percent of your heart rate at rest. And this for a minimum of thirty minutes and a minimum of 3 times a week. This can be accomplished by walking briskly.

These exercises are not going to drop your weight. These are necessary to prevent that you will lose muscle instead of fat. If you are eating less and your body needs more energy it will be easier for your body to get proteins from your own muscle instead of getting this energy from your fat. This is because fat has a much more complex chemical structure. But if you are using your muscles then your body will find other ways to get this energy. Thus burn yours fat.

Aerobic or anaerobic…

Also by doing an aerobic or anaerobic exercise you will get more muscle and increase your basic metabolic rate. The minimum safe dietary energy intake (without medical supervision) is 75 percent of that needed to maintain basal metabolism. For a hypothetical 100-kilogram man, that minimum is about 5,700 kilojoules (1,300 calories) per day. Losing more than 2 lb or 1 kg per week is to fast.

If you are not used to doing any kind of sport then you can start by walking short distances or using the stairs instead of taking the elevator. Or park your car farther away from your home or office.

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Fat loss versus muscle loss.

It is important to understand the difference between weight loss and fat loss. Weight loss typically involves the loss of fat, water, and muscle. A dieter can lose weight without losing much fat. Ideally, overweight people should seek to lose fat and preserve muscle, since muscle burns more calories than fat. Generally, the more muscle mass one has, the higher one’s metabolism is, resulting in more calories being burned, even at rest. Since muscles are more dense than fat, muscle loss results in little loss of physical bulk compared with fat loss.

Measuring fat, how?

To determine whether weight loss is due to fat, various methods of measuring body fat percentage have been developed.
Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is “0.8 grams per kilogram of body weight for adults.”

Consider that those on low-carbohydrate diets and those doing particularly strenuous exercise may wish to increase their protein intake which is necessary. However, there may be risks involved. According to the American Heart Association, excessive protein intake may cause liver and kidney problems and maybe a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, however. It has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.

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Energy obtained from food.

The energy humans get from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten. Poorly chewed seeds are poorly digested. Refined sugars and fats are absorbed almost completely. Despite the claims of certain popular diets, chewing and digesting does not use a substantial amount of the energy offered by any food (that anyone would want to eat). Even celery, known for being low in caloric value, contains enough sugars (including sucrose, glucose, and galactose) to easily compensate for the cost of (energy invested in) chewing it.

The efficiency of energy utilization by skeletal muscles is around 20 percent. That is, of the chemical energy used, 20 percent does work and 80 percent creates heat.

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Proper nutrition.

Humans require essential nutrients from 5 broad classes: proteins, fats, carbohydrates, vitamins, and minerals. Essential amino acids (protein) are required for cells, especially muscle, construction (water is the sixth essential nutrient). Essential fatty acids are required for brain and cell wall construction. Vitamins and minerals are essential for many functions.
Any diet that fails to meet minimum nutritional requirements can threaten general health (and physical fitness in particular).

Being active…

If you are not well enough to be active, weight loss and a good quality of life will be unlikely.
The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.
Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don’t menstruate) need to be wary of iron poisoning. Retinol (oil-soluble vitamin A) is toxic in large doses.

vegans need extra vitamines

Despite the fact that most people can get the nutrition they need from foods (there are specific exceptions: vegans often need to supplement vitamin B-12). In any event, a multivitamin taken once a day will suffice for the majority of the population.

A sensible weight-loss diet is a normal balanced diet; it just comes with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing). Extreme diets may lead to malnutrition and are less likely to be effective at long-term weight loss in any event.

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How the body gets rid of fat.

All body processes require energy to run properly. When the body is expending more energy than it is taking in (e.g. when exercising), body cells rely on internally stored energy sources, like complex carbohydrates and fats, for energy. The first source the body turns to is glycogen, which is a complex carbohydrate created by the body.

When that source is nearly depleted, the body begins lipolysis, the metabolism of fat for energy. In this process, fats, obtained from fat cells, are broken down into glycerol and fatty acids, which can be used to make energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.
Fats are also secreted by the sebaceous glands (in the skin).

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Psychological aspects of weight-loss dieting.

Diets affect the “energy in” component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat.
Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of “fullness”). Exercise is also useful in controlling appetite. (Extreme physical fatigue, such as experienced by soldiers and mountain climbers, can make eating a difficult chore.)

The use of drugs to control appetite is (potentially) dangerous. Stimulants are often taken as a means to ignore (normal, healthy) hunger by people who are not actually overweight. Even those who are overweight to the point that it will impact their long-term health are unlikely to benefit from complete fasting or radical changes.

Emotional eating!!!

Habitual or emotional eating is a common problem. Sufferers often turn to self-help books, hypnosis and group therapy. While these sources can sometimes be of assistance, dieters must beware. Some “diet gurus” are charlatans, others are well-meaning but focus on psychology or philosophy at the expense of practical solutions. Diets designed to appeal to people emotionally are often either very difficult to follow (i.e., too strict) or useless (i.e., too lenient).

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Low-fat diets.

Low-fat diets were popular during the 1980s and 1990s, encouraging people to eat foods low in fat (or without fat altogether) and instead eat foods high in carbohydrates. For instance, these diets told people to eat less fat junk food or sweet snacks, instead, you can choose low-calorie, and high-fiber foods like fruits and vegetables. These will help people feel full longer, and make any diet plan more effective. Also, plan your meals and buy the food you need so that you will not be tempted to turn to fast food when you are hungry.

General public believe…

The general public came to believe, partly due to information from low-fat diet proponents, that carbohydrates were “energy food” and that only fat made people fat. This led to the high consumption of low-fat foods rich in refined carbohydrates (notably corn syrup), which led some people to gain more weight. Some low-fat diets were healthier, focusing on the consumption of whole grains, vegetables, and lean meats. But even these diets did not recognize the importance of essential fatty acids. Some low-fat foods were actually more harmful than the non-low-fat foods since all fat was removed, both “good” and “bad.”

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Vegetarian diet.

There is a growing body of evidence that vegetarian diets can prevent obesity and lower disease risks.
According to the American Dietetic Association, “Vegetarians have been reported to have lower body mass indices than nonvegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.

Vegetarians on average weigh 10 percent less than non-vegetarians. And in a year-long study comparing Dean Ornish’s vegetarian diet to Weight Watchers, The Zone Diet, and The Atkins Diet, subjects on Dean Ornish’s diet achieved the most weight loss (on average). However, strict vegetarian diets like veganism may result in certain vitamin and mineral deficiencies if attention isn’t paid to nutrition.

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Very Low-Calorie Diet.

Very Low-Calorie Diet. The Very Low-Calorie Diet (VLCD) is a prescribed diet for obese patients. The daily intake consists of three milkshake-like formula drinks (made with powder concentrate and water), which supply about 2000 kilojoules (500 Calories) and all necessary vitamins and minerals.

There are numerous risks to this diet. A patient who drinks more formula than allowed can get too much iron and selenium. Constipation is a problem: extra water and (fiber) laxatives may be required. An immune response may be compromised. VLCDs often result in the formation of gallstones.

VLCD should only be used for dieting when a patient’s body mass index exceeds 30. The diet requires regular consultation between patient and doctor.

VLCD can be effective

VLCD can be very successful when used over a six to twelve-week period. As with all starvation diets, metabolism will fall. However, A sensible diet-and-exercise plan must follow cessation of VLCD, or weight will be gained back.

Dangers of weight loss dieting Strange or extreme diets can be very dangerous, and they are often ineffective. If one seeks the sensible and popular ideal of being lean and athletic, then starvation diets are counterproductive.

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Diet pills.

There are many diet pills for sale, some of which are associated with comprehensive dietary programs. Many such pills, including many of those containing vitamins and minerals, are not effective for losing weight.
Some drugs enable short-term weight loss, usually with unpleasant and potentially dangerous side effects. The drugs include (physiologically active) herbal products available at health food stores, as well as over-the-counter (OTC) and prescribed medications provided by doctors and pharmacists.

two classes of diet drugs

Typically these drugs fall into two classes: diuretics to induce water-weight loss and stimulants (such as ephedrine, and more recently synephrine, due to the former’s ban as a weight loss supplement by the FDA; although ephedrine is still available as an asthma medication) to increase heart rate and reduce appetite. Both classes of drugs can cause kidney and liver damage, and stimulants can cause sudden heart attacks, addiction, and both ephedrine and synephrine have been proven to cause an ischemic stroke.

In June 2006, the European Union approved the sale of the diet drug rimonabant, marketed under the trade name Acomplia. This new class of diet pills shows some promise in assisting physician-prescribed diets.

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Yo-yo dieting.

Yo-yo dieting is defined by alternating periods of feast and famine (that the dieter deliberately undertakes). It is a particularly ineffective method of sustaining weight loss.

The human body responds to starvation by decreasing metabolism. When food is again available, it is stored immediately as fat. This survival mechanism, while a useful response to genuine food scarcity, leaves the yo-yo dieter feeling lethargic and fatigued.

restore your metabolisme

Metabolism can be restored to a higher level with exercise and a sensible weight-loss diet. This diet is defined by the minimum safe daily caloric intake of 75 percent of the basal metabolic rate or 4200 kilojoules (1000 Calories), whichever is greater. (Those eating less should do so only under medical supervision. Parents and guardians should consult medical professionals before placing their children on any type of diet.)

And once your ideal weight is attained, a weight-maintenance diet is essential. This requires limiting excess caloric intake and making small changes in caloric intake in response to physical observations (of one’s weight and appearance).

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Dangers of fasting. lose weight safely.

While anyone can lose weight by fasting (temporarily stopping one’s food intake), lengthy fasts can be dangerous and should be carried out under medical supervision. When concentration camp survivors, who involuntarily fasted for long periods, were examined by doctors, what little weight they had was mostly fat, with practically no muscle.
The muscle loss is partly due to the fact that the brain cannot rely completely on fat for fuel.

ketones in the brain

In addition, the brain usually reserves ketones for lipid synthesis but will use ketones (from fat) for some energy once levels rise during carbohydrate shortages or starvation, but as a matter of facts, it must get at least 15 percent of its energy from glucose, and it takes a much greater percentage than this early in a fast before the switch to ketones for most energy needs. Glucose can only be synthesized from proteins, glycerol, and carbohydrates.

Glycogen

The body stores carbohydrates as glycogen in the muscles and the liver; glycogen is used to make glucose. Glycogen stores (from carbohydrates) can only last a couple of days (during starvation). (In fact, marathon runners experience a shortage of easily-available glycogen after only 2 hours, commonly called “hitting the wall” or bonking.)

Because fasts, very-low-calorie diets (VLCD), and low-carbohydrate diets restrict the intake of carbohydrates, glucose must be obtained from protein. In the event dietary protein is insufficient, internal sources will be obtained: autolysis and muscle wasting occurs. (The conversion of amino acids to glucose is called gluconeogenesis.)

Lose weight : PSFM

A very low-calorie diet that restricts all carbohydrates and non-essential fats. While providing just enough dietary protein to prevent muscle loss. Is termed a “protein sparing modified fast” (PSMF). This type of diet is possible when dietary protein is sufficient to meet the body’s glucose needs via gluconeogenesis conversion. And thus, sparing muscle protein loss. After experimentation, it was found that a protein intake of 1 to 1.5 grams of protein per kilogram of ideal body weight (lean body mass) per day prevented the loss of body protein.

how many protein

In other words. A somewhat “safer” intake of 0.8 to 1.2 grams of protein per pound of LBM per day is often recommended. However, a PSMF allows for rapid fat loss. This is due to the severe caloric deficit that is created when nearly all carbohydrates and fats are removed from the diet. But do know that this extreme dieting technique has many potential hazards! Such as hormonal changes and rapid metabolic slowdown. A PSMF is sometimes used by bodybuilders. Bodybuilders do this is for what they call “cutting”. (That is: Losing fat to expose muscle.) Mostly done just before competitions.

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Lose weight : Side effects.

Dieting and especially, extreme food-intake reduction. And rapid weight loss. Can have the following side effects:

  • Prolonged hunger.
  • Depression.
  • Reduced sex drive.
  • Fatigue.
  • Irritability.
  • Fainting.
  • Sinus problems (especially post-nasal drip).
  • muscle loss.
  • Rashes.
  • Acidosis.
  • Bloodshot eyes.
  • Gallbladder disease.

Therefore, if you are doing a heavy diet. It is advisable to contact a specialist in this field. (doctor or dietician)


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