Weight Loss
Weight loss has become a major concern among the maximum folks across different parts of the world. There is a gradual increase in health awareness among most people in the current era due to the increase in health issues. Obesity has become a fundamental issue for several people as it causes many health problems like high BP, Diabetes, cardiac attacks and more.
In a healthy context, weight loss is nothing but reducing the total body mass or body fat. People who are highly obese usually consider any popular weight loss method. Understand some valid points about weight loss procedures and clear all your doubts from this blog.
Here is an excerpt from a video interview with Mrs. M Indira, Dietician at Omni Hospitals, Visakhapatnam on the topic ‘Weight Loss.’ Get to know more about the facts and myths about weight loss and obesity. This guide gives us complete information about the procedure to lose weight through the proper diet in a healthy way.
Q. What is the cut-off BMI for considering Obesity in a person?
A. BMI is an acronym for Body Mass Index. It is actually known as the ratio between height and weight. For instance, if a person is 5 feet, he or she should maintain a specific weight. The body mass index tells this particular ratio between height and weight. If the BMI of a person is above 25 then, it is considered overweight. If the person’s BMI is above 30, it is called a medical condition i.e., obesity. Due to obesity, people may confront a lot of health complications.
Q. How many months will it take to lose 10 Kilos of weight?
A. In general, an individual may lose an average of 2 to 4 kilos of weight in a month. It is quite common and advisable for obese people to lose their weight between 2 to 4 kilos in a month but not more than that. It is not advisable for an individual to lose more than 5 kgs in a month.
Q. Explain about the Liquid diet and Weight loss diet?
A. Liquid diets have become popular these days. Following the liquid diet is definitely good provided that it gives an adequate amount of nutrients, proteins and calories to the person. A person should be careful while following a liquid diet through proper balance. The intake of liquid diets should be balanced. If you intake liquids along with the nutrients and fiber then, it becomes very helpful for the individual in the weight loss procedure.
Q. Does losing the weight begins from carbohydrates and water but not from fat?
A. No, it is not true. Mostly, people think that the initial weight loss starts with water and carbohydrates. In fact, the weight that we reduce is from the fat but not from the water and carbohydrates. Fat is actually known as the deposition of excessive calories. Every person may have a specific BMR level. BMR is an acronym for Basal Metabolic Rate.
The BMR level is nothing but the energy that is necessary to perform routine tasks on a daily basis. If an individual requires only 2000 kilocalories for performing daily tasks but intaking more than 2000k.cal then, the additional calories will be deposited in the form of fat. That particular fat should be reduced from the body. This process is known as the weight loss.
In the process of reducing the fat, only fewer amounts of water and carbohydrates will be diminished from the body. But, it is not completely the water and carbohydrates that we lose from the body during the weight loss procedure.
Q. Is Keto diet good for weight loss?
A. There are both positive and negative points in the Keto diet. Losing weight through keto diet matters a lot. There may be increased risks in some people following the keto diet without proper awareness. The complications may arise due to the accumulation of ketone bodies in the blood. It may eventually result in severe complications like coma and sometimes fatal. Several factors are involved in following this keto diet.
Q. Can aged people lose weight?
A. Yes, people whose age is above 70 years can lose weight. By losing weight, many other complications like Diabetes, Hypothyroidism, Cardiac problems and more will be reduced. Regardless of age, people can try losing their weight. In some cases, walking may not be possible. Such folks can reduce their weight through a limited intake of calories based on their requirement. This way, even-aged people can lose their weight.
Q. Should we avoid sugar completely to stop the weight gain? What if one has a sweet tooth?
A. Most of the people come across this problem. There are three white poisons that should be restricted. Sugar, Salt and Oil are the white poisons. For instance, if your dietary plan is within the normality then, you can intake the required amount. Consider, 60 percent of your total dietary calories should come from carbohydrates.
In such a case, you can take a minimum of 5 percent of carbohydrates in the form of sugar on an occasional basis. During a social gathering, parties or family functions, you don’t have to compromise in the consumption of minimal sweets. However, it is very important in the proper selection of sweets.
Instead of choosing sweets that are made using totally refined products, it is advisable to choose milk-based sweets, dal-based and other healthy sweets. This sort of sweet selection doesn’t increase the calories as it comprises high-fiber content and adequate proteins.
Q. Is it necessary to be on a very low-calorie diet or starve to lose weight?
A. No, it is not at all necessary to prefer starving all the time or following a low-calorie diet to lose weight. The BMR levels vary from one person to the other. Based on the BMR levels, if you can cut down a minimum of 500k.cal lesser than what you require, you will be able to reduce at least 2 kilos of weight monthly.
Q. Should I stop eating non-veg foods like Fish, Chicken and mutton?
A. No, there is no need to avoid eating non-veg items. In fact, oil and masalas are the major culprits while preparing non-veg dishes. Fish is the best source of Omega-3 fatty acids. Mostly, it is advised to intake fish at least 2 to 3 times a week. It will surely diminish cholesterol levels and acts as a protector against most of the harmful elements.
In the case of the non-veg products such as red meat, organ meats like kidney, liver of animals, they are highly rich in cholesterol. Such items should be avoided. The intake of egg white is often advisable as they are rich in protein. The consumption of whole egg along with the yolk is only advisable to take twice a week. People who intake chicken and mutton on a daily basis should be highly conscious.
Q. What kind of diet is good for increasing energy levels?
A. A completely balanced diet is very good for enhancing energy levels. The habitual diet that you have been following right from childhood is very important. From that diet, the dietician should take the individual to a balanced diet by including all the nutrient requirements. There is no necessity to change the diet on a frequent basis. Some of the diets are regional. The diet that you follow should be suitable based on your region.
Q. Should I avoid milk, tea and coffee while following a weight loss diet?
A. There is no need to restrict skimmed milk, skimmed milk powder and others as they are a great source of protein. Curd is another beneficial probiotic product. People can definitely intake all these products. Besides these, it is advisable to intake nuts as they are rich in protein.
Q. What are antioxidants?
A. Antioxidants are the elements that protect our body from free radicals. For instance, if we intake rice then, it indicates we are taking carbohydrates. The consumption of milk indicates protein intake. The intake of oil through foods resembles we are consuming fat. When these proteins, fats and carbohydrates are hydrolyzed, they yield certain free radicals in the body. Some of the free radicals include carbon, hydrogen, oxygen and others. When these free elements move freely in the body, they may be carcinogenic.
Q. How do antioxidants help in weight loss?
A. The antioxidants usually remove the distribution of free radicals in the body. Eventually, the immunity levels in our body will be boosted up. As a result, there are lesser chances of becoming carcinogenic. This way, antioxidants help in losing weight.
Q. Is exercise necessary when we are on a diet?
A. There is a difference between exercise and diet. If you want to lose weight then, it is possible by following a certain diet. If you are willing to remain young even at the age of 80s then, it is considered fitness. Without proper fitness, even a 20 year old person may look like an old person.
By doing proper exercise and maintaining fitness, an 80-year-old person may look like a young person. Fitness is all that matters. If you are highly intended to lose your weight then, the diet will help to a greater extent. The combination of diet and exercise are highly essential to losing weight in a healthy way.
Q. Is it required to stop consuming soft drinks?
A. These days, most people are intaking soft drinks on a regular basis. Usually, soft drinks are empty calories. For instance, the intake of 1 teaspoon of sugar indicates we are taking empty calories which is not good for health. In a similar way, the soft drinks are empty calories that shouldn’t be consumed on a regular basis. If you intake such soft drinks frequently, you may increase the intake of empty calories.
Q. Will cutting down junk food help us losing weight?
A. Yes, avoiding junk food will definitely help. Actually, they may not help us in losing weight. The kind of food that you choose when you go out is very important. The consumption of bakery items with trans-fat, empty calories, deep-fried items on a regular basis will surely increase your weight. So, it is advisable to cut down junk food.
Q. What is the role of a counselor in weight loss?
A. Mostly, every individual wants to lose weight. But, the counselor is the person who is capable of showing you the right path during your weight loss journey. A counselor will help you by guiding you in a better way to lose weight. If you are highly willing to lose weight, it is advisable to do it under the guidance of a professional nutritionist.
Q. Does weight loss affect the skin glow?
A. When you are following an improper weight loss diet then, it will surely affect your skin glow. It means if your diet doesn’t comprise adequate proteins, vitamins and minerals, it leads to malnutrition and shows an impact on your skin glow. Make sure that you intake enough fruits, vegetables, protein content in the form of eggs and milk. In such a case, your skin glow will be enhanced even after weight loss.
Q. Will skin become rough after weight loss?
A. In some cases, the skin becomes rough after weight loss only when your diet is deficient in vitamins and minerals. Some of the significant mineral and vitamin deficiencies will make your skin look very dry and rough. If you intake an adequate amount of proteins, minerals and vitamins during weight loss diet, you may not come across such dry skin problems.
Generally, when you are on a weight loss diet, ensure that you have lessened the intake of carbohydrates like rice, meat and others. Try to intake more fruits, vegetables, nuts, fluids like curd, buttermilk and more that makes your skin glow and helps in making your skin soft rather than being dry and rough.
Q. What Calorie-free foods can be taken during weight loss?
A. Any kind of healthy salad can be taken during weight loss. One can consume salads that comprise tomato, cucumber, onions, spices like lime, cinnamon powder, groundnuts and more. All these items are very low in calories and are very filling. It is highly better to intake such salads alongside buttermilk while on a weight loss diet.
Q. What are the best snacks to eat on a diet?
A. When you are on a diet, any kind of fruit is the best snack to eat anytime. Among them, banana is slightly rich in calories. However, it is rich in potassium. So, people can eat them as the best snack at any time. Some other snacks with low calories include salads, fruits, buttermilk, nuts, milk and more. If you are feeling hungry, you can consume the aforementioned things. The millets are rich in fiber. Millets can be taken in the form of fluids that are very much filling.
Q. Is fasting helpful in weight loss?
A. In specific regions, fasting is not a problem. Some of them do fasting the whole day just by intaking fluids like fruits, tea, milk and other items made using milk. In the evening i.e., after or before sunset, they can consume light food with a lesser amount of calories. This kind of fasting is good for health. If you don’t eat anything in a day and fill the stomach completely before sleep, it is not a good type of fasting.
Q. What kind of exercise is best for weight loss?
A. There are different types of exercises that help reduce weight. Some of them include jogging, going to the gym, playing sports, swimming, cycling and more. However, it depends on the person’s interest. Some of them love cycling and they get immense enjoyment while doing the same. In some people, swimming is the best exercise to shed their weight.
Any kind of aerobic exercise will help reduce weight. Instead of doing exercise in closed spaces, it is preferable to perform exercises in an open atmosphere where you get a lot of oxygen to your body. One must choose the best exercise that suits their body. Ensure that you get a lot of oxygen and natural air while doing your preferred exercise.
Q. Is intermittent fasting good for weight loss?
A. Intermittent fasting is good i.e., for about 16 to 24 hours. But, if you do it regularly, it may strain your body which is not a proper way to lose weight.
Q. Is OMAD good for weight loss?
A. OMAD is known as one meal a day. It provides carbohydrates to the body during one particular meal. It is advisable to fill the stomach with some light food [like one glass of milk, a handful of nuts, salad or a fruit] every 2 hours. For instance, you intake one meal in the afternoon.
In such a case, you are not supposed to take more simple carbohydrates in the morning and evening. However, you can prefer eating complex carbohydrates such as fruits, vegetables and more.
Q. What is the importance of protein diet?
A. Usually, women still remain active even after performing all the household chores on a daily basis. They eat less amount of food. To reduce their weight, most women cut down their food consumption. Protein is the most important factor. If there is a protein deficiency, it doesn’t lead to weight loss. So, it is necessary to reduce the intake of calories to some extent and increase the intake of protein alongside vitamins and minerals.
Q. Do late-night dinner increase weight?
A. There are some people who work in night shifts. Such people usually eat late at night. Otherwise, people shouldn’t prefer eating late-night. Irrespective of the reason, the people working in the night shift should try to take food in the form of fluids. Such foods include porridges that comprise a lot of fluid, fiber and low carbohydrates.
Q. How does water retention increase weight?
A. It is also related to protein deficiency. When there is a protein deficiency, it leads to fluid accumulation. If you take a routine intake of protein of about 10 percent, it causes protein deficiency. But, if you increase the protein level to more than 15 percent, the fluid accumulation and fat content will eventually reduce. In general, 20 percent of protein intake is ideal. In case, if you are unable to intake that amount then, a minimum of 15 percent should be consumed through the diet.
Q. Is BMI a proper indicator of good weight?
A. BMI helps us in finding out whether a person is weighing according to the height or not. However, there are some other parameters alongside BMI. It includes serum albumin levels. It helps us in finding whether you are properly nourished or not.
Q. What kind of diet is advisable for women with PCOS?
A. In most of the conditions, the intake of protein should be high and the intake of carbohydrates should be less. In the case of PCOD and hypothyroidism, the carbohydrate percent should be cut down. A dietician will be able to help women with PCOS to understand about the intake of carbohydrates percent. Every individual should intake a minimal percent of carbohydrates through food. So, it is always advisable to follow the diet under the guidance of a dietician in the case of women with PCOS.
Q. Is the type of calories or number of calories important?
A. Both of them are important in the case of any individual. For instance, your BMR level is 2000k.cal and you intake 2500k.cal on a daily basis. The additional calories that are not necessary to the body will be converted into the fat and deposited in the Adipose tissue.
On the other hand, the type of calories include carbohydrates, fats, proteins and others. The intake of the calories’ type depends on how much extent you take them through the food. So, considering the number of calories and the type of calories is very important.
Q. What is the ideal way to detox the body?
A. Drinking lots of fluids especially water is the best way to detox the body. The intake of water, amount of nuts, fruits, fiber and consumption of vegetables matter a lot in detoxifying the body. Even, sleeping for an adequate amount of time during the night is also essential to detox the body.
Q. Is drinking more water dangerous?
A. Drinking 3 to 4 liters of water on a daily basis is ideal. But, some people drink more than 5 to 6 liters that may create a heavy load on the kidneys.
Q. Are there any risks to overweight women before pregnancy?
A. When the woman has increased body weight, the birth weight of the baby may be high i.e., more than 5 kgs. It is a risk for both the baby and mother during pregnancy. In such a case, the mother may prone to Diabetes Mellitus. On the other hand, the baby may be prone to early Diabetes. So, when you are planning to have a baby, it is advisable to check your BMI and proceed further.
Q. What is the healthy weight?
A. The healthy weight depends on various factors such as the fat percentage, muscle percentage, circumference of the mid-upper arm, BMI [body mass index], BMR levels. When all these parameters are well-balanced, you are said to have a healthy weight. If you are trying to lose weight, you need to look into all the aforementioned parameters. Only then, you can prefer the best weight loss program.
Clinical Dietician